Today's WOD

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CrossFit East River – Yoga

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CrossFit East River – WOD

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Warm-up

Lumberjacks and Farmers (No Measure)

2 Teams:

Farmers must attempt to keep all cones right side up

Lumberjacks must attempt to knock all cones upside down

Team with most cones up/down wins. Losing team does 5 burpee penalty.

Metcon

1: Metcon (Weight)

12minute EMOM

EVEN

1 Jerks @ BW

2 Front Squats

ODD

3 Strict T2B

4 Strict Ring Dips

2: RKC Snatch Test (AMRAP – Reps)

5 minute AMRAP

KB Snatch 53/35

Unlimited hand changes

KB may be set down

Left and Right must be equal

100 reps to pass

CrossFit East River – WOD

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Outlaw Connectivity 2 (No Measure)

3 Rounds:

30 seconds Seated Pike

Rest 10 seconds

30 seconds Standing Toe Touch

Rest 10 seconds

30 seconds Hamstring Stretch on Box

Rest 10 seconds

———

Alternating with a partner/team do

10 x 16′ of seal walk (10 rounds each)

Metcon

TK (AMRAP – Rounds)

20-Minute AMRAP:

8 Strict Pull-ups

8 Box Jumps, 36″

12 Kettlebell Swings, 2 pood

CrossFit East River – WOD

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Warm-up

DROM (No Measure)

Arm, elbow and shoulder circles

Upright and bent-over torso rotations

Leg swings

Scorpions and helicopters

Bow & bend

Lunge & twist

Weightlifting

Overhead Squat (Establish a 3RM, 3 second pause at bottom each rep)

Metcon

Metcon (Time)

25 Hang Power Cleans (95/65)

50 Burpees over the bar

25 STO

50 HR Push-ups

25 Front Squats

50 Air Squats

CrossFit East River – WOD

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Warm-up

MedBall Tag (No Measure)

1. Holding a 20/14 MedBall attempt to collect as many athlete “tags” In 60 seconds.

2. No throwing medballs.

3. You may block using your ball.

4. You may knock other athlete’s medballs out of their hands.

Gymnastics Day 2 (No Measure)

5 sets: Upper Body (strict)

5x L-pull up / Pull-Up / Kipping Pull-Up

5x Butterfly Pull-ups / MU Rows / Rows

10sec Back Lever or Kip Practice

3 sets: Lower Body

10sec L-Sit Parallette/Rings/Bar Hang

3x Leg Lifts Headstands/Handstands/Straddle Press to headstand/Back Extensions

Metcon

Metcon (Time)

9 minute AMRAP

100-meter sprint

11 sit-ups

11 air squats

100-meter sprint

22 sit-ups

22 air squats

100-meter sprint

33 sit-ups

33 air squats

*add 11 to the sit-ups and air squats for each additional round

2-minutes of rest, followed by:

9 minute AMRAP

100-meter sprint

11 pushups

11 box jumps (RX 24”/20”)

100-meter sprint

22 pushups

22 box jumps (RX 24”/20”)

100-meter sprint

33 pushups

33 box jumps (RX 24”/20”)

*add 11 to the pushups and box jumps for each round

Saturday 8NOV14

November 7, 2014

CrossFit East River – WOD

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Warm-up

Outlaw Progression Snatch (No Measure)

1x with PVC, 2x with Barbell

Shrug

High Pull

Muscle Snatch

Overhead Squat

Snatch Balance

Sotts Press

Duck Walk

Hang Snatch (squat)

Weightlifting

Snatch (1RM)

Metcon

Metcon (Time)

800m Run

20 K2E

10 KB Thrusters Left Arm 53/35

10 KB Thrusters Right Arm 53/35

400m Run

14 K2E

7 KB Thrusters Left Arm

7 KB Thrusters Right Arm

200m Run

10 K2E

5 KB Thrusters Left Arm

5 KB Thrusters Right Arm

Friday 7NOV14

November 6, 2014

CrossFit East River – WOD

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Warm-up

Good morning! (No Measure)

3 rounds of:

10 good mornings

10 shoulder circles

10 arm circles

Weightlifting

Back Squat (3 sets of 7 reps @ 75% of 1RM)

Metcon

11 Minute AMRAP:

Ascending Ladder (3, 6, 9, 12, 15, 18… of the following movements:

Wall Balls

Box Jumps

Deadlifts

*See Internet for Levels

Lurong 2014 #2 (AMRAP – Reps)

9 Minute AMRAP

20 Ground to Overhead (95/65)

7 Bar Facing Burpees

15 G2OH (135/85)

7 Bar Facing Burpees

10 G2OH (155/105)

7 Bar Facing Burpees

5 G2OH (185/135)

7 Bar Facing Burpees

AMRAP G2OH (225/155)

*For the ground to overhead the athlete may clean and jerk or snatch and may use both methods throughout the WOD.

Lurong Challenge Scaling Options:

Level II Weights: 65/45, 75/55, 95/65, 135/95, 155/105

Level I Weights: Med Ball G2OH (20/14), 45/35, 65/45, 95/65, 115/85

Wednesday 5OCT14

November 4, 2014

CrossFit East River – WOD

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Gymnastics Day 1 (No Measure)

Upper Body

-5xHeadstand/HSPU/Kick up to handstand+Ring Pushups

-10 secondsxFrog stand/Tripod

Lower Body

-5xea – Pistols / 10x Overhead Squats

-10x Stiff KB Deadlifts

-10x Situps

Metcon

Metcon (Time)

For time:

15-10-5

Deadlift 315/210

Muscle Ups

Rx

A 2xStrict Pull-ups+Dips 255/170

B 2xKipping Pull-ups+Dips 225/150

C 2xBanded Pull-ups+Pushups 135/95

Tuesday 4NOV14

November 3, 2014

CrossFit East River – WOD

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Warm-up

Outlaw Progression Clean (No Measure)

1x with PVC, 2x with Barbell

Shrug

High Pull

Muscle Clean

Front Squat

Sotts Press

Hang Clean (squat)

Weightlifting

1: Dead Hang Clean (1RM – NO HIPS)

standing, from hang

2: 3-Position Clean: Power, Hang, Floor (Establish max for complex)

3: Push Press (5RM, Drop Sets @ 5×95%, 5×90%)

Metcon

Metcon (Time)

5 Rounds for total working time

250m Row

Rest 1:1

15 minute time cap

Monday 3NOV14

November 2, 2014

CrossFit East River – WOD

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Warm-up

Steal the Bacon (No Measure)

7 Rounds

2 Teams on all fours

1 Piece of bacon per 4 players (medball)

Each piece of bacon retrieved = a point

Team with most points after 7 rounds is winner

Weightlifting

Weighted Pull-ups (5 x 3)

Metcon

LuRong Challenge WOD 1 – “The Capacity Test” (AMRAP – Reps)

13 Minute AMRAP:

10 minutes of work time with 3 minutes of built in rest time. The athlete’s score is the total number of reps completed.

4 Minutes of Max Calorie Row

1 Minute Rest

3 Minutes of Chest to Bar Pull Ups

1 Minute Rest

2 Minutes of Back Squats

1 Minute Rest

1 Minute of Shoulder to Overhead