Today's WOD

Your workout of the day!

Day 2, 4 Week Foundation Cycle

January 20, 2015

CrossFit East River – WOD

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Barbell Warm Up C&J (No Measure)

Power Clean from Power Position

Hang Clean + Jerk

Clean & Jerk

Split Jerk (Jerk From Rack- 2×50%, 2×60%, 2×70%,2×75%,1×2@80%.)

Power Clean w/pause at knee + Front Squat (2×2@50%, 2×2@60%, 2×2@70%, 2×1@80%)

Push Press (5,5,3,3,3,)

Bulgarian Split Squats (KB in Rack POS 3×10)

Wednesday 21JAN15

January 20, 2015

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

Metcon (AMRAP – Rounds and Reps)

6 minute AMRAP

3 Strict Pull-Ups

6 Strict Burpee (Full Squat, Full Push Up)

90′ Shuttle Run (6×15′)

Metcon

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

Tuesday 20JAN15

January 19, 2015

CrossFit East River – WOD

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Warm-up

Tabata KB Warm Up (No Measure)

Squats

Pushups

Burpees

Rest

KB DL

KB Russian Swing

KB American Swing

Rest

KB Clean

KB Push Press

Rest

KB Snatch L

KB Snatch R

Weightlifting

a: Farmer’s Carry (4 x 200′ w/ 2×53/35)

b: Front Rack Lunge (4 attempts at a 20RM (10L,10R))

Metcon

Metcon (Distance)

On the C2 rower:

Pull a sub-1:35/500-m pace for as long as possible

Rest 3 minutes

Pull a sub-1:40/500-m pace for as long as possible

Rest 3 minutes

Pull a sub-1:45/500-m pace for as long as possible

Rest 3 minutes

Pull a sub-1:40/500-m pace for as long as possible

Rest 3 minutes

Pull a sub-1:35/500-m pace for as long as possible

Women’s Rx +0:10 sec

Monday 19JAN15

January 18, 2015

CrossFit East River – WOD

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Warm-up

Outlaw Connectivity (No Measure)

4 Rounds:

0:20 Seated Pike Stretch

0:40 L-Sit (Paralletes/Rings/Bar)

0:40 30* Handstand Hold

Gymnastics

1a: Ring Dips (4×7 Tempo: 3-3-0-3 (ODD) THIS IS AN EMOM)

1b: Front Squat (4×7 @ 65% (EVEN) )

Metcon

Metcon (AMRAP – Rounds and Reps)

5 minutes to complete:

21 Power Cleans 75/55

21 Ring Rows

4 minutes to complete:

15 Power Cleans

15 Ring Rows

3 minutes to complete:

9 Power Cleans

9 Ring Rows

Rest 2 minutes.

2 minute AMRAP:

9 Power Cleans

9 Ring Rows

Rx+: 135/95. Pull-ups, no bandz.

Saturday 17JAN15

January 16, 2015

CrossFit East River – WOD

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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 Press (Establish 3RM)

Metcon

Metcon (AMRAP – Reps)

5 Rounds of for max reps of:

1 min of Strict Pull ups

1 min of Thrusters 65/55

1 min of Row for Calories

1 min of Bench Press, 95/65

1 min of Rest

Friday 16JAN15

January 15, 2015

CrossFit East River – WOD

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Roxanne or Thunderstruck (No Measure)

Enjoy the fitness.

Gymnastics

Clean (6×3 (odd) Full Squat Clean. Add weight each round.)

Double-Unders (6×30 (even))

Metcon

Metcon (Time)

3 rounds for time of:

40 KB Step-Ups, 20L/20R, 20″/12″

21 KBS 53/35

12 Pull-ups

Wednesday 14JAN15

January 13, 2015

CrossFit East River – WOD

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Warm-up

Animal Farm (No Measure)

Gymnastics

1: Zombie Press (Attempt a #ZombiePress )

2: Metcon (AMRAP – Reps)

0:30 ME x Burpees to a 45lb plate

1:00 Rest

1:30 ME x Burpees to a 45lb plate

Rx+ = to a 24″/20″ box

Metcon

CrossFit Games Open 13.4 (AMRAP – Rounds and Reps)

Complete AMRAP in 7 minutes of:
3 Clean and Jerk
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
*WEIGHT: 135/95 Rx*

Tuesday 13JAN15

January 12, 2015

CrossFit East River – WOD

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Warm-up

Outlaw Connectivity 1 (No Measure)

Flexibility —

2×50′ Pike to Hollow Inch Worm, take it slow. DEMO: http://vimeo.com/92274357

Static Shaping —

3x30s 30 Degree Handstand Hold

Skills and Drills —

3×10 Ring Swings. DEMO: http://vimeo.com/99058074

Gymnastics

Chest-To-Bar Pull-ups (5×3 Tempo 3003 )

Power Snatch + Overhead Squat (5×2 (Each set = 2 PS + 2 OVH))

Metcon

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
Challenge:

Free bag of Progenex for sub-7 minute “Heavy Karen” w/ 30/20lb ball. On video, good reps only.

https://www.youtube.com/watch?v=qdnoGQq_Enc

Monday 12JAN15

January 11, 2015

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

Gymnastics

8 minute EMOM

Strict Toes-To-Bar (6 x ME (ODD, score = total T2B))

Double-Unders (6 x 30 Double Unders (EVEN) )

Metcon

Metcon (AMRAP – Reps)

5 Rounds:

0:45 Thrusters 65/55

1:00 Rest

0:45 Ring Rows

1:00 Rest

Rx+ = 115/75, C2B

(no bands, duh)

“Barbell Condfidence” Saturday 10JAN15

January 9, 2015

CrossFit East River – WOD

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Warm-up

Shoulder mobility (No Measure)

Coach’s Choice

Weightlifting

1: Split Jerk (12 minutes to establish 2RM)

2: Power Clean (12 minutes to Establish 2RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

9 minute AMRAP on a tabata clock

10 Clapping Pushups

10 KB One Arm Russian Swings, 5L, 5R

10 Jumping Goblet Squats

10 K2E

Rx 53/35