CrossFit East River – WOD
Metcon
1: Metcon (Time)
For time:
21 Deadlifts 225/150
21 Box Jumps 24/20
Rest 3 minutes
15 Deadlifts
15 Box Jumps 24/20
Rest 2 minutes
9 Deadlifts
9 Box Jumps 24/20
Your workout of the day!
For time:
21 Deadlifts 225/150
21 Box Jumps 24/20
Rest 3 minutes
15 Deadlifts
15 Box Jumps 24/20
Rest 2 minutes
9 Deadlifts
9 Box Jumps 24/20
For Time:
50 Pull-ups
400 meter run
21 Thruster, 95#
800 meter run
21 Thruster, 95#
400 meter run
50 Pull-ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
To learn more about Daniel click here
Every 90 Seconds for 9 minutes
1 Clean + 1 Front Squat
150 Burpees for time.
15 minute time cap.
8 minutes to complete:
750m row
185/115 deadlifts, max reps
Then, 10 minutes to complete:
750m row
185/115 power cleans, max reps
Then, 12 minutes to complete:
750m row
75/55. overhead squats, max reps
Do not rest between rounds. Post row/run times and reps completed for each exercise to comments.
————–
Rx+ (*you must do the prescribed weights with the run, otherwise do regular Rx*)
————–
8 minutes to complete:
1-mile run
315/225 deadlifts, max reps
Then, 10 minutes to complete:
1-mile run
225/145 power cleans, max reps
Then, 12 minutes to complete:
1-mile run
135/95 overhead squats, max reps
Do not rest between rounds. Post run times and reps completed for each exercise to comments.
Every 2 minutes for as long as possible complete:
From 0:00-2:00
6 Pullups
2 Front Squats 95/65
From 2:00-4:00
6 Pullups
4 Front Squats 95/65
From 4:00-6:00
6 Pullups
6 Front Squats 95/65
Continue adding 2 reps to the front squat each interval for as long as you are able.
—————-
Rx+
—————-
Every 2 minutes for as long as possible complete:
From 0:00-2:00
15-ft. rope climbs, 2 ascents
185-lb. front squats, 2 reps
From 2:00-4:00
15-ft. rope climbs, 2 ascents
185-lb. front squats, 4 reps
From 4:00-6:00
15-ft. rope climbs, 2 ascents
185-lb. front squats, 6 reps
Continue adding 2 reps to the front squat each interval for as long as you are able.
“Alternate 5k”
5 Rounds
-Jog 400m (easy pace)
-Run 200m (mile pace)
-Jog 200m (easy pace)
-Sprint 200m (fast pace)
-Jog 200m (easy pace)
-Run 400m (mile pace)
Rest 4 minutes
“Extra Credit”
10m EMOM
100m Shuttle Sprint (50m out, 50m back)
4 RFT:
10 KB 1-Arm Snatches (53/35#) (5/arm)
200m Row
1 min rest between rounds
(NO rest, immediately into…)
3 RFT:
10 KB 1-Arm OHS (53/35#) (5/arm)
300m Row
1 min rest between rounds
(NO rest, immediately into…)
2 RFT:
10 KB 1-arm Squat Snatch (53/35#) (5/arm)
400m Row
1 min rest between rounds
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Complete as many rounds as possible in 15 minutes of:
25 pull-ups
50-calorie row
100 overhead squats
50 box jumps
25 pull-ups
Men use a 45-lb. barbell and 24-in. box
Women use a 35-lb. barbell and 20-in. box
—- UPDATE —-
Thursday 17NOV16 WORKOUTS RELEASED!
—- UPDATE —-
Sign Up Here:
https://www.eventbrite.com/e/partner-throwdown-20-tickets-29079244804
Don’t have a partner? E-mail us at Coach@CrossFitEastRiver.com and we’ll find you one.