January 4, 2017
CrossFit East River – WOD
Gymnastics
1: Muscle-ups (Find your max unbroken set. )
Metcon
1: Metcon (Time)
5 Rounds
21/15 Calories on Rower
15 Overhead Squats 95/65
Rest 3 minutes
Today's WOD
Your workout of the day!
January 3, 2017
CrossFit East River – WOD
Weightlifting
Push Jerk
Metcon
1: “Bergeron Beep Test” (AMRAP – Rounds and Reps)
EMOM for as long as possible:
7 Thrusters, 75/55
7 Pull ups
7 Burpees
TEST 3: 🙂
January 2, 2017
CrossFit East River – WOD
Metcon
1: Metcon (AMRAP – Reps)
6 rounds of —
Every 90 seconds:
a) ME x HSPU
b) 20 wall balls
(You end up doing 3 rounds of each movement)
2: Metcon (Time)
(After some rest from Part 1!)
12-9-6-3
Squat Snatches 95/65
Burpee box jumps 24/20
January 1, 2017
CrossFit East River – WOD
Metcon
1: Metcon (Time)
90 minutes of fitness!
December 31, 2016
CrossFit East River – WOD
Weightlifting
Clean and Jerk (Find a 1RM)
Metcon
Metcon (Time)
For time:
20-calorie row
165-lb. clean and jerks, 20 reps
20-calorie row
*If you dare, do the bike.
*Women’s weight: 110#
December 30, 2016
CrossFit East River – WOD
Metcon
1: Metcon (Time)
5 rounds for time of:
40 Double Unders
15 pull-ups
50 squats
15 T2B
Rest 1 minute
December 28, 2016
CrossFit East River – WOD
Weightlifting
1: Back Squat (3-3-3-3)
Metcon
2: 1000m Row (Time)
Max Effort 1000m Row
Gymnastics
3: L-Sit (Collect 2 minutes in L Sit )
December 27, 2016
CrossFit East River – WOD
Metcon
1: TEST 2: Chipper (Time)
30 Overhead Squads 95/65
30 Pullups
30 Thrusters
30 Ring Dips
8 minute time cap
Metcon
2: Roof. (Time)
5 Rounds
5 Double KB Swings 53/35
5 Burpee Box Jumps 24/20
Rx+
72/53, 30/24
December 24, 2016
CrossFit East River – WOD
Metcon
1: The 12 Days of Christmas (Time)
LIKE THE SONG!
1 – Wall Climb
2 – Deadlifts 95/65
3 – Burpees
4 – Push-ups
5 – Shoulder to overhead
6 – Burpees over the bar
7 – Pull-ups
8 – Power Cleans
9 – Wall Balls 20/14
10 – Jumping Lunges
11 – T2B
12 – Front Squats
Rx+ = HSPU, 135/95, C2B
December 23, 2016
CrossFit East River – WOD
Weightlifting
1: Hang Power Snatch (Pick a heavy weight; 3 Reps. 9m EMOM)
Metcon
2: Metcon (AMRAP – Reps)
5 Rounds for Reps
60s Wall Balls 20/14
60s Double Unders
60s Pull-ups
60s Rest
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