December 21, 2016
CrossFit East River – WOD
Weightlifting
1: Clean (Pick a heavy weight; 3 Reps. 9m EMOM)
Metcon
2: Metcon (Time)
21-18-15-12-9-6-3 reps for time of:
Leg raises (strict)
95-lb. shoulder presses
Today's WOD
Your workout of the day!
December 20, 2016
CrossFit East River – WOD
Metcon
1: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 20 minutes of:
10 chest-to-bar pull-ups
20 one-legged squats, alternating
10 box jumps, 36-in. box
December 19, 2016
CrossFit East River, CrossFit East River – WOD
Metcon
1: Test: Burpees (AMRAP – Reps)
90 second AMRAP
ME x Bar Facing Burpees
Weightlifting
2: Deadlift (9m EMOM. Read comments )
Start with 135/95. Plan 8 weight jumps and prepare weights accordingly. Aim for final 3 reps to be 90%+
Metcon
3: Metcon (Time)
5 Rounds for time:
5 Wall Walks
10 Box Jump Overs 24/20
15 KB Swings 53/35
December 17, 2016
CrossFit East River – WOD
Weightlifting
1: Snatch (9m EMOM – see comments )
Start with an unloaded bar. Plan 8 weight jumps and prepare weights accordingly. Aim for final 2 reps to be 90%+
Metcon
2: CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)
Includes Masters up to 54 years old
0:00 – 3:00
2 Rounds of:
10 Overhead Squats, 95# / 65#
10 Chest-To-Bar Pull-ups
3:00 – 6:00
2 Rounds of:
12 Overhead Squats, 95# / 65#
12 Chest-To-Bar Pull-ups
6:00 – 9:00
2 Rounds of:
14 Overhead Squats, 95# / 65#
14 Chest-To-Bar Pull-ups
The ladder will ascend every 3-minutes until the athlete can not complete the ladder.
December 16, 2016
CrossFit East River – WOD
Metcon
Metcon (AMRAP – Reps)
5 rounds of:
2 minutes of rope climbs
2 minutes of squats
2 minutes of push-ups
2 minutes to Row 250 meters
(Don’t count the row as any rep/s)
December 14, 2016
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
December 13, 2016
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
December 12, 2016
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
December 10, 2016
CrossFit East River – WOD
Weightlifting
1: Hang Power Snatch (2-2-2-2-2 Go heavy)
1: Hang Power Snatch (2-2-2-2-2 Go heavy)
Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
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
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