Your workout of the day!
Use a challeging weight, up to 90% of 1RM. No misses.
Use a challeging weight, up to 90% of 1RM. No misses.
https://www.youtube.com/watch?v=iDV8r5u6En0
Max Height Box Jump
5 x 3 max height
Use a challenging weight, aim for 75-85%
21-15-9
Box Jumps 30 / 24
Med Ball Situps 20/14
Last done on 9/5
8 Rounds for time of:
5 Front Squats, 185#
26 Ring Push-ups
In honor of U.S. Army Specialist Christopher “Gator” Gathercole, 21, of Santa Rosa, California, was killed by enemy fire on May 26, 2008
To learn more about Gator click here
15 minute AMRAP:
12 T2B
9 Overhead Squats 95/65
200m on Rower
For time:
60 single-leg squats, alternating
50 wall-ball shots, 20/14
40 box jumps, 24/20
30 deadlifts, 185/115
20 power cleans, 185/115
10 front squats, 185/115
Post lightest weight used for EMOM to comments
EMOM 14
odd) 1 Hang Cleans @ 80%
even) 3 Push Presses from rack AHAP
Post heaviest set of 5 to score
5 Rounds
5 Double KB Swings 53/35
5 Burpee Box Jumps 24/20
Rx+
72/53, 30/24
Death by push press 155/105
15 minute AMRAP:
30 Ring Rows
30 Air Squats
30 Power Cleans 95/65
On a 15-minute clock, for max reps each round:
From 0:00-3:00, run 400 meters then do pull-ups
Rest 1 minute
From 4:00-7:00, run 400 meters then do 155/105-lb. clean and jerks
Rest 1 minute
From 8:00-11:00, run 400 meters then do pull-ups
Rest 1 minute
From 12:00-15:00, run 400 meters then do 155/105-lb. clean and jerks
Power cleans acceptable
Post reps completed each round to comments.
Join Coach Eric this Sunday, 10/22, for a free outdoor workout! Add to your calendar.
Don’t be intimidated! The workout is appropriate for all levels of fitness, uses only light weights, and will be lower body and core focused.
The “hell” session will start at 9 am with Coach Eric leading the 45-minute session.
Following the 45-minute session, join us for yoga with Jessica at 10 am. We couldn’t imagine a better way to spend a Sunday morning!
It’s my first time? Shoot an email to coach@crossfiteastriver.com saying you’re interested in trying the workout. We’ll email you back our digital waiver.
What should I bring? Parts of the workout may take place outside. Yoga mats are available for no charge.
Who can come? Our Sunday morning “hell and heaven” session is open to everyone, whether it’s your first time at the gym or you’re the friend of an existing member. The class will use light weights only and is adaptable to all levels of fitness.
When is it?:
Sunday 10/22/17
Workout starts at 9 am, show up early if you’re new to gym. The workout will last 45 minutes.
Yoga starts at 10 am.
Where is it?
CrossFit East River
647 East 9th Street (Avenue C and 9th Street)
New York, NY 10009
