May 2, 2017
CrossFit East River – WOD
Weightlifting
1a: Push Press (4×7 use a challenging weight across all sets)
1b: Chest-To-Bar Pull-ups (4×7 weight as needed)
Metcon
2: Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Today's WOD
Your workout of the day!
May 1, 2017
CrossFit East River – WOD
1: Back Squat (Find a 7RM @ Aim for 70-80% of 1RM)
Weightlifting
Metcon
2: Metcon (AMRAP – Rounds and Reps)
8 AMRAP
10 DB Thrusters 35/20
10 K2E
20 Russian Twists 20/14
-For Russian twists use MB. Feet must remain off the ground for all reps. Each time the ball hits (left/right) counts as 1 rep.
April 29, 2017
CrossFit East River – WOD
Metcon
1: Metcon (Time)
Modified “Joshie”
Complete three rounds for time of:
50/35 pound Dumbbell squat snatch, 15 reps, right arm
10 Strict L Pull-ups
50/35 pound Dumbbell squat snatch, 15 reps, left arm
10 Strict L Pull-ups
-Snatches are squat, power into squat is acceptable.
April 28, 2017
CrossFit East River – WOD
Weightlifting
1: Metcon (Weight)
Every 90 seconds for 12 minutes
1 Clean + 1 Front Squat + 1 Split Jerk
—–
Start at 70% of your 1RM C/J. Attempt to add weight each round.
Post heaviest weight used.
Metcon
2: Metcon (Time)
For time:
15 1-Arm DB Thrusters – Left
9 Muscle-Ups
15 1-Arm DB Thrusters – Right
Run 600m
10 1-Arm DB Thrusters – Left
6 Muscle-Ups
10 1-Arm DB Thrusters – Right
Run 400m
5 1-Arm DB Thrusters – Left
3 Muscle-Ups
5 1-Arm DB Thrusters – Right
Run 200m
April 26, 2017
CrossFit East River – WOD
Weightlifting
1: Paused Front Squat (5×3 w/ 3 second pause in bottom )
Metcon
2: Artie (AMRAP – Rounds)
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 thrusters, 95 lb.
Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his favorite workouts.
He is survived by his sister, Charo; and parents, Alfonso and Mirella.
To learn more about Artie click here
April 25, 2017
CrossFit East River – WOD
Weightlifting
1a: Single Arm Dumbell Press (3x12ea, seated on floor, keep weight equal)
1b: Bent Over Row (3x12ea, keep weight equal, use bench)
1c: Front Rack Lunge (3x12ea leg, in place, 24 steps total)
Metcon
2: Metcon (AMRAP – Rounds and Reps)
10m AMRAP:
10 Squat Snatches 135/95
10 Ring Dips
April 24, 2017
CrossFit East River – WOD
Weightlifting
1: Hang Snatch (Find a 2 RM)
2: Back Squat (Work up to 7RM from week a. Do for max reps.)
Metcon
3: Metcon (Time)
3 RFT
5 Strict Pull-Ups
5 HSPU
10 Goblet Squats 53/35
April 23, 2017
CrossFit East River – WOD
Metcon
Metcon (Time)
21-15-9 reps for time of:
Shoulder-to-overheads, 135 lb.
Chest-to-bar pull-ups
Women use 95 lb.
April 22, 2017
CrossFit East River – WOD
Metcon
1: Metcon (AMRAP – Reps)
In teams of 3:
30m AMRAP:
Perform as many clusters, 95/65 as possible. Perform 5 burpees every minute.
Partner 1: Clusters / burpees
Partner 2: 400m run w/ MB 20/14
Partner 3: Rest
Partners switch each time MB run is completed.
April 21, 2017
CrossFit East River – WOD
Weightlifting
1: Metcon (No Measure)
4 Rounds
Spend 1 minute at each station:
a: 12 x Seated DB Press
b: 24 x weighted box stepups, alternate legs. (24/24)
c: 30 second bar hang
Pick a weight for a/b you can go unbroken but struggle with.
Metcon
2: Metcon (Time)
For time, alternate rounds with a partner, rest while they work.
Row 750m
20 burpees over rower
Row 500m
15 burpees over rower
Row 250m
10 burpees over rower
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