April 7, 2017
CrossFit East River – WOD
Weightlifting
1: Thruster (Find a 3RM from the floor )
Metcon
2: “Bergeron Beep Test” (AMRAP – Rounds and Reps)
EMOM for as long as possible:
7 Thrusters, 75/55
7 Pull ups
7 Burpees
Today's WOD
Your workout of the day!
April 5, 2017
CrossFit East River – WOD
Metcon
1: Dirty 30 (Time)
30 box jumps, 30-inch box
30 chest-to-bar pull-ups
30 kettlebell swings, 2 pood
30 walking lunges with 95-lb. barbell
30 knees-to-elbows
30 push presses, 95 lb.
30 hip extensions, holding a 25-lb. plate
30 wall ball shots, 20-lb. ball to 11-foot target
30 burpees
30 triple-unders
April 4, 2017
CrossFit East River – WOD
Weightlifting
1: Front Squat (Find a 5RM)
Metcon
2: Metcon (AMRAP – Rounds and Reps)
7 minute AMRAP:
5 Power Cleans 155/105
10 Burpees over the bar
April 3, 2017
CrossFit East River – WOD
Metcon
1: Metcon (Time)
14 Rounds alternating with a partner
7 T2B
7 Wall Balls 20/14
7 HSPU
April 2, 2017
CrossFit East River – WOD
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
April 1, 2017
CrossFit East River – WOD
Metcon
1: DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
March 31, 2017
CrossFit East River – WOD
Metcon
1: Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
March 29, 2017
CrossFit East River – WOD
Weightlifting
1: Snatch (1-1-1-1-1)
Metcon
2: Metcon (AMRAP – Reps)
5 Rounds for max reps
0:30 of max KB Swings – Russian 53/35
0:30 of rest
March 28, 2017
CrossFit East River – WOD
Metcon
1: Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
March 27, 2017
CrossFit East River – WOD
Weightlifting
1: Back Squat (Find a 5RM)
Metcon
2: Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
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