January 30, 2015
CrossFit East River – WOD
Warm-up
Bring Sally Up! (No Measure)
Hello Moby
Weightlifting
Overhead Squat (Establish 3RM)
Metcon
Metcon (Time)
3RFT
100 Squats
50 sit-ups
25 Pull-ups
Today's WOD
Your workout of the day!
January 29, 2015
CrossFit East River – WOD
Warm-up
Metcon
1: Metcon (Time)
21-15-9
KB Swing 53/35
Box Jumps 24/20
Wall Balls 20/14
*Rx Plus: 72/53, 30/24. 30/20
(If you’re comfortable w/ all the movements TRY Rx Plus, you’ll thank yourself)
2: Metcon (AMRAP – Reps)
Progress as far as possible in 14 minutes.
30 Thrusters 45/35
20 Thrusters 75/55
10 Thrusters 95/65
5 Thrusters 135/95
AMRAP Thrusters 155/105
-Perform 5 bastards EMOM beginning @ minute zero.
January 27, 2015
CrossFit East River – WOD
Warm-up
Hip Mobility (No Measure)
Coach’s Choice
Metcon
Metcon (No Measure)
3 Rounds
0:45 10 KB RDLs 53/35
0:45 10 HSPU
Rest 1 minute
3 Rounds
0:45 8 C2B Pull-ups
0:45 8 Jumping Split Lunges w/ 20/14 MB
Rest 1 minute
3 Rounds
0:45 6 Wall Balls 20/14
0:45 6 Burpees
Rest 1 minute
Metcon (AMRAP – Reps)
8 minute ascending ladder
1 HPC 135/95
1 T2B
2 HPC
2 T2B
3 HPC
3 T2B
…
January 26, 2015
CrossFit East River – WOD
SNOW DAY WOD! First WOD @ 1130am.
Warm-up
Junkyard Dog (No Measure)
With a partner:
10 arm jump-overs (there and back is one)
10 crawls under bridge + jump over partner
Weightlifting
Push Jerk (Establish 2RM Push Jerk )
Metcon
Metcon (AMRAP – Rounds and Reps)
15minute AMRAP
15 Calories on Rower
10 Box Jumps 24/20
5 Push Jerks 135/85
Rx Plus: 30/24, 185/115
January 25, 2015
CrossFit East River – WOD
Warm-up
Shoulder mobility (No Measure)
Coach’s Choice
Metcon
Metcon (AMRAP – Reps)
3 rounds, 45s of work followed by 45s of rest:
GTO, 95/65
Weightlifting
Back Squat (6×3 @ 70%, 3s pause in the bottom each rep)
Metcon
CrossFit Games Open 12.1 (AMRAP – Rounds and Reps)
7-Minute AMRAP of:
Burpees to a 6″ target
January 24, 2015
CrossFit East River – Yoga
January 23, 2015
CrossFit East River – WOD
Warm-up
Good morning! (No Measure)
3 rounds of:
10 good mornings
10 shoulder circles
10 arm circles
Weightlifting
Squat Clean Thruster (Establish a touch & go 3RM)
Metcon
Coe (Time)
Ten rounds for time of:
10 Thrusters, 95#
10 Ring push-ups
January 22, 2015
CrossFit East River – WOD
Olympic Lifting Total (Total Weight)
Back Squat (5@50%, 5@60%, 5@70%, 5X3@80%)
RDL (4X10)
Abbs & Arms (Time)
Post Weightlifting Work Out
January 22, 2015
CrossFit East River – WOD
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: Bear Complex (Take 10 minutes to find complex RM. )
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
2: Bear Complex (7 minute AMRAP @ 50% of 1)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Metcon
Marguerita (Time)
50 reps for time of:
Burpee/Push-up/Jumping-Jack/Sit-up/Handstand
Check it OUT! http://youtu.be/LxxDDM0Tl9Y
January 21, 2015
CrossFit East River – WOD
Blocks@ Mid Thigh-Snatch Pull+Snatch (2×2@50%, 2×2@60%, 2×2@65%, 2X1@70%)
Blocks@ Mid Thigh-Clean Pull+Clean (2×2@50%,2×2@60%2×2@65%,2×1@70%)
Paused Front Squat (1×3@50%, 1×3@60%,1×3@70%, 2×3@80%)
Abbs & Arms (Time)
Post Weightlifting Work Out
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