January 10, 2017
CrossFit East River – WOD
Weightlifting
1: Overhead Squat (5-5-5-5-5, aim for no more than 80%)
Metcon
2: Metcon (Time)
20m EMOM: (5 rounds)
1: 10 Burpees over the bar
2: 10 Power Snatches 95/65
3: Max Ring Dips
4: Rest
Today's WOD
Your workout of the day!
January 9, 2017
CrossFit East River – WOD
Metcon
1: Metcon (Time)
For time, with a partner.
15 Thrusters 115/75
75 double-unders
12 Thrusters
60 double-unders
9 Thrusters
45 double-unders
6 Thrusters
30 double-unders
3 Thrusters
15 double-unders
-Partner 1 does set of thrusters and doubles while partner 2 rests. Partner 2 then does 1st set while partner 1 rests. So forth and so forth for each set. Both partners do all work.
Gymnastics
2: Metcon (AMRAP – Rounds)
Death by bar muscle ups.
12m cap.
January 7, 2017
CrossFit East River – WOD
Metcon
1: Metcon (Time)
5 rounds for time of:
12 left-arm kettlebell snatches, 53/35
12 right-arm kettlebell snatches
15-ft. rope climbs, 3 ascents
250-m row
Rest 3 minutes
January 6, 2017
CrossFit East River – WOD
Metcon
1: Metcon (AMRAP – Reps)
10m EMOM
a: ME x Overhead Squats 75/55
b: 10 Burpees over the bar
Metcon
2: Metcon (AMRAP – Rounds and Reps)
12m AMRAP
20 Wall Balls 20/14
40 Double Unders
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
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
Copyright Leon Barbell LLC ©2023 all rights reserved
CrossFit East River | The East Village's Fittest Gym