Today's WOD

Your workout of the day!

CrossFit East River – WOD

Weightlifting

1: Metcon (No Measure)

9m EMOM

3 Squat Cleans 135/95 + 6 burpees

Metcon

2: Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

CrossFit East River – WOD

Weightlifting

1: Thruster (Establish 2RM Thruster from floor)

Metcon

2: Metcon (Time)

6 Rounds Alternating with Partner:

7 Thrusters 95/65

15 C2B Pullups

10 Power Snatches 95/65

Rx+ is “BSU”

3 rounds for time of:

165-lb. thrusters, 7 reps

15 muscle-ups

165-lb. power snatches, 10 reps

CrossFit East River – WOD

Metcon

1: Metcon (Time)

For time:

Row 50 calories

50 handstand push-ups

50 L pull-ups

95-lb. sumo deadlift high pulls, 50 reps

50 inverted burpees

50 toes-to-bars

Row 50 calories
L-Pull Ups

http://gymnasticswod.com/content/l-hang-pull-progression

Rx>Tuck>Strict>Kipping

Inverted Burpee – (yea, it’s a thing)

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

Really fast Inverted Burpees

https://www.youtube.com/watch?v=3Yic5SqdWvE

Saturday 10DEC16

December 10, 2016

CrossFit East River – WOD

Weightlifting

1: Hang Power Snatch (2-2-2-2-2 Go heavy)

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Friday 09DEC16

December 9, 2016

CrossFit East River – WOD

Weightlifting

1: Clean and Jerk (5 x (2 Cleans + 1 Jerk) @ 80% 1RM)

Metcon

2: Metcon (AMRAP – Rounds and Reps)

7m EMOM

7 HSPU

14 Box Jumps 24/20

21 KB Swings 53/35

Wednesday 7DEC16

December 7, 2016

CrossFit East River – WOD

Weightlifting

1: Metcon (Weight)

8m EMOM

3 Hang Power Cleans

Score is weight used for all 8 rounds. If you add weight average weight across all sets.

Metcon

2: Metcon (AMRAP – Reps)

10 rounds of:

30 seconds of burpees

Rest 30 seconds

30 seconds of kettlebell thrusters

Rest 30 seconds

Men use 2 x 35lb

Women use 2 x 28lb

Tuesday 6DEC16

December 6, 2016

CrossFit East River – WOD

Metcon

1: Metcon (Time)

5 Rounds

5 Split Jerks 185/115

15 T2B

300m Row

Rest 3 Minutes

Monday 5DEC16

December 5, 2016

CrossFit East River – WOD

Weightlifting

1: Metcon (Weight)

Every 90 Seconds for 9 minutes

1 Snatch + 1 Overhead Squat

Metcon

1: Metcon (AMRAP – Rounds and Reps)

16 Minute AMRAP

100′ Walking Lunges

50 Double Unders

25 Wall Balls 20/14

Community WOD 4DEC16

December 4, 2016

CrossFit East River – WOD

Metcon

Metcon (Time)

In teams of 3, complete:

175 power snatches 75/55

25 wall climbs

115 thrusters

*One athlete works at a time

*Work does not have to be split evenly

Saturday 3DEC16

December 3, 2016

CrossFit East River – WOD

Gymnastics

1: Muscle-ups (Skill)

Metcon

2: Metcon (Time)

For Time

9 Muscle Ups

3 Squat Cleans 185/115

Run 400m

6 Muscle Ups

6 Squat Cleans 185/115

Run 400m

3 Muscle Ups

9 Squat Cleans 185/115

Run 400m

18 minute cap