April 19, 2017
CrossFit East River – WOD
Weightlifting
1: Pistols (14 alternating. Post weight if used.)
Metcon
2: Metcon (Time)
9 minute AMRAP:
12 Push Presses 135/95
12 T2B
24 Wall Balls 20/14
Today's WOD
Your workout of the day!
April 18, 2017
CrossFit East River – WOD
Weightlifting
1a: Split Jerk (Aim for 70-80%)
For 12 minutes:
Every 90 seconds
a) 3 x Split Jerk
b) 3 x Deadlift
1b: Deadlift (Aim for 70-80%)
For 12 minutes:
Every 90 seconds
a) 3 x Split Jerk
b) 3 x Deadlift
Metcon
2: Metcon (Time)
Run 800m
30 KBS 53/35
30 Pullups
Run 600m
20 KBS
20 Pullups
Run 400m
10 KBS
10 Pullups
12m cap.
Add 10 seconds for each rep not completed. Run counts as one rep.
April 17, 2017
CrossFit East River – WOD
Weightlifting
1: Back Squat (3×7, aim for 90% your 7RM last week. )
Metcon
2: Metcon (No Measure)
FOR QUALITY:
3 Rounds, switch every minute
a: Bent over DB Rows – 10 ea side
b: 30second hold on Rings
c: 1 minute hollow hold
3: Metcon (Time)
3 RFT
10 DB Snatches 50/35 (5l/5r)
10 Burpee box jumps
April 15, 2017
CrossFit East River – WOD
Weightlifting
1: Hang Snatch (Find a 3RM for the day)
Metcon
2: Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
April 14, 2017
CrossFit East River – WOD
Weightlifting
1a: Bench Press (4×15 DB Bench Press, Close Grip)
1b: Renegade Row (4×20 – DB renegade row)
1c: Strict Toes-To-Bar (4x Max Reps)
Metcon
2: 500m Row (Time)
Max Effort 500m Row
Make 3 attempts switching with a partner
April 12, 2017
CrossFit East River – WOD
Weightlifting
1a: RDL (4×7 each leg – one legged RDL w/ 2x DBs )
1b: Front Rack Lunge (4×7 each leg)
Metcon
2: Metcon (Time)
10 Kettlebell Snatches 53/35 (5/5)
10 Burpees
20 KB Snatches
20 Burpees
30 KB Snatches
30 Burpees
20 KB Snatches
20 Burpees
10 KB Snatches
10 Burpees
April 11, 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
April 10, 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 9, 2017
CrossFit East River – WOD
Metcon
Metcon (Time)
30-20-10 reps for time of:
35-lb. dumbbell thrusters
Toes-to-bars
Post time to comments.
April 8, 2017
CrossFit East River – WOD
Metcon
1: Bell (Time)
3 Rounds for time of:
21 Deadlifts, 185#
15 Pull-ups
9 Front Squats, 185#
In honor of Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, died January 5, 2012
To learn more about Bell click here
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