CrossFit East River – WOD

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Warm-up

Gymnastics Day 2 (No Measure)

5 sets: Upper Body (strict)

5x L-pull up / Pull-Up / Kipping Pull-Up

5x Butterfly Pull-ups / MU Rows / Rows

10sec Back Lever or Kip Practice

3 sets: Lower Body

10sec L-Sit Parallette/Rings/Bar Hang

3x Leg Lifts Headstands/Handstands/Straddle Press to headstand/Back Extensions

Weightlifting

a: Shoulder Press (Establish 1RM )

b: Push Press (Establish 3RM )

c: Push Jerk (Establish 5RM )

Metcon

Metcon (AMRAP – Reps)

For total reps:

Using tabata intervals with no rest in between movements:

3 Rounds

Front Squat 135/95

3 Rounds

C2B Pull Ups

3 Rounds

Hang Power Clean 135/95

3 Rounds

Ring Dips

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CrossFit East River – WOD

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Back Squat (Establish 5 RM)

Metcon

Metcon (AMRAP – Reps)

11 minute AMRAP

Ascending: 3, 6, 9, 12, 15…

Wall Balls

Box Jump

Deadlifts

L3 20/14, 24/20, 115/75

L2 14/10, 20/16, 105/65

L1 14/10 MB Clean, 16/12, 95/55

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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

Metcon

Metcon (No Measure)

9-minute EMOM:

3 burpees

6 HSPU

9 diamond push-ups

Metcon

Metcon (AMRAP – Reps)

5 sets of 2 minutes on, 2 minutes off:

3 deadlifts 225/185

6 T2B

Double-unders for reps

Your score is your total number of double-unders

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CrossFit East River – WOD

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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

Hang Clean (Establish a 5RM)

Metcon

Metcon (Time)

For time:

50 wall ball shots, 20/14

30 cleans, 155/105

15 muscle-ups
(If you’re not doing muscle-ups, do 30 chest-to-bar pull-ups; good ones)

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CrossFit East River – WOD

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Warm-up

Gymnastics Day 1 (No Measure)

Upper Body

-5xHeadstand/HSPU/Kick up to handstand+Ring Pushups

-10 secondsxFrog stand/Tripod

Lower Body

-5xea – Pistols / 10x Overhead Squats

-10x Stiff KB Deadlifts

-10x Situps

Metcon

TK (AMRAP – Rounds)

20-Minute AMRAP:

8 Strict Pull-ups

8 Box Jumps, 36″

12 Kettlebell Swings, 2 pood
Rx: As written

A: C2B, 24/20, 53/35

B: Green Band Pull ups, 24/20, 53/35

C: Ring Rows, 20/12, 35/18

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CrossFit East River – WOD

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Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

Weightlifting

Power Snatch (Establish 1RM with PERFECT form)

If you’re on a barbell taper go up to no more than 75% of 1RM Snatch

Power Clean + Split Jerk (Establish 1RM with PERFECT form)

If you’re on a barbell taper go up to no more than 75% of 1RM C+J

Metcon

Lurong 2014 #2 (AMRAP – Reps)

9 Minute AMRAP

20 Ground to Overhead (95/65)
7 Bar Facing Burpees
15 G2OH (135/85)
7 Bar Facing Burpees
10 G2OH (155/105)
7 Bar Facing Burpees
5 G2OH (185/135)
7 Bar Facing Burpees
AMRAP G2OH (225/155)

*For the ground to overhead the athlete may clean and jerk or snatch and may use both methods throughout the WOD.

Lurong Challenge Scaling Options:
Level II Weights: 65/45, 75/55, 95/65, 135/95, 155/105

Level I Weights: Med Ball G2OH (20/14), 45/35, 65/45, 95/65, 115/85

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CrossFit East River – WOD

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Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
*For the back extensions, sub Supermans on the ground

*Aim for QUALITY

Metcon

LuRong Challenge WOD 1 – “The Capacity Test” (AMRAP – Reps)

13 Minute AMRAP:
10 minutes of work time with 3 minutes of built in rest time. The athlete’s score is the total number of reps completed.

4 Minutes of Max Calorie Row
1 Minute Rest
3 Minutes of Chest to Bar Pull Ups
1 Minute Rest
2 Minutes of Back Squats
1 Minute Rest
1 Minute of Shoulder to Overhead
SCALES:

Level I (1)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Jumping Pull Ups
1 Minute Rest
2 Minutes- Air Squats
1 Minute Rest
1 Minute- 45 lb Shoulder to Overhead

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It’s not TOO LATE to still register for the Paleo Challenge!

Hope everyone is excited for #heavydays tomorrow!

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CrossFit East River – WOD

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Warm-up

Outlaw Progression Snatch (No Measure)

1x with PVC, 2x with Barbell
Shrug
High Pull
Muscle Snatch
Overhead Squat
Snatch Balance
Sotts Press
Duck Walk
Hang Snatch (squat)

Weightlifting

Power Snatch + Overhead Squat (Establish 2RM for Complex )

#BeastBarbell, 3×2@ 75% of Snatch

Clean from Power + Push Jerk (Establish 1RM for Complex)

#BeastBarbell, 3 @ 75% of Clean + Jerk

Front Squat (Establish 1RM)

#BeastBarbell, 4 @ 85% Front Squat

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WODIFY is LIVE for class reservations.

• You must have a signed waiver in WODIFY to register for classes.
• Classes now open exactly 48 hours in advance, one at a time.
• The wait list is first come, first served.

CONGRATS to all the amazing athletes who threw down this weekend at Flex on the Beach 2014! GREAT JOB! Let’s also not forget our knowledge hungry athletes who either attended the Fu Barbell Seminar or CrossFit Endurance Seminar this weekend.

 
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