Today's WOD

CrossFit East River – Yoga

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CrossFit East River – WOD

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Gymnastics

Metcon (AMRAP – Reps)

10 minute EMOM:
30 seconds L-Sit on rings
ME x Double Unders

Score = total double unders

Metcon

1: Metcon (Time)

2 rounds for time of:
20 Box Jumps 30″
5 muscle-ups or 15 C2B Pull-ups
30 Box Jumps 24″
5 muscle-ups or 20 Ring Dips
40 Box Jumps 20″
5 muscle-ups or 15 C2B Pull-ups

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CrossFit East River – WOD

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Warm-up

Animal Farm (No Measure)

Weightlifting

The CrossFit Total (Total Weight)

Weightlifting

#BeastBarbell weightlifters ONLY

Push Jerk (1RM sub for Shoulder Press )

Power Snatch (1RM sub for Deadlift)

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WODIFY is officially live for performance tracking ONLY. 

• We are THRILLED about the transition. Just from Saturday’s WODs we saw a ton of athletes logging their data. Our goal is 100% adoption by Friday.
• If you have any issues logging in shoot us an e-mail and we’ll get it squared away.
• Monday, September 15th, we will require that WODIFY is used to register for classes and attendance.
  • Classes will open exactly 48 hours in advance, one at a time (*NEW*). Whereas MBO currently releases all classes at midnight.
  • The waitlist is first come, first serve (*NEW*). Everyone on the waitlist will get a notification that a spot opened. The first person to reserve it gets the slot.
• Monday, September 22nd, we will require a signed digital waiver in WODIFY.
• On a bittersweet note, please remove your notebooks from the gym by Friday, September 12th. If you’re away we’ll keep them in a bulk pile until October 1st. Then it’s bye bye!
  • We recommend only importing benchmark WODs and lifts, with dates, from your notebooks into WODIFY. Let us know if you need a quick tutorial on how to do this.

Monday’s WOD is posted on WODIFY. You can also view a public whiteboard here: https://crossfiteastriver.com/wod/whiteboard/ 

Take sometime tonight and SHAVE DOWN your calluses and MOISTURIZE your hands. 

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Tomorrow’s workout is posted on WODIFY.

Every current member should have received an e-mail today with your log-in credentials for WODIFY.

MindBody is still our system for registering for classes and billing until we fully transfer.

We’re aiming to make the transition as soon as possible. Please let us know if you have any issues logging into WODIFY.

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Main – WOD

1: 3-Position Clean: Power, Hang, Floor (Complex Max)

Max, then drop sets @ 95% and 90%

2: 2 Front Squats + 3 Back Squats (1-1-1-1-1)

Use 90% of Tuesday

3: 3-Position Snatch Grip Deadlift (3-3-3-3-3)

Below Knee, Hang, Power

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1) Conditioning 

For 12 minutes:

1 Muscle Up every 30 seconds
or
8 Hollow Body V-Ups + 8 Ring Dips every minute

2) Open 2012.3

18 minute AMRAP
15 Box Jumps (24/20″)
12 Push Press (95/65)
9 T2B

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Social Media Milestones:
-We donated 46 bricks (138 check-ins) to build schools in August. While that’s a job well done, that’s down roughly 100 check-ins from July’s SweatAngel Challenge.

-We hit 2,000+ likes on Facebook, THANK YOU 🙂

-This month’s SweatAngel charity is The Animal Rescue Site. Each check-in will provide 1 week of meals for a rescued animal.

WODIFY Migration:
-Beginning Monday, September 8th, we will begin moving from MindBody (our current software) to WODIFY.

-WODIFY is much more than a membership software. It’s jam-packed with performance tracking features that we’re absolutely positive will help bring everyone’s fitness and nutrition games up a notch.

-To make the transition as seamless as possible, we’re going to have a phased transition from MBO to WODIFY. Here’s the tentative timeline:

8 SEP: WODIFY is live for WOD Tracking and Retail Transactions (you’ll be e-mailed a WODIFY login)
15 SEP: WODIFY must be used to register for WODs/classes
22 SEP: Athletes must have a digital waiver in WODIFY (sorry if you’ve already done one in MBO)
30 SEP: MindBody access will be disabled, WODIFY 100%

1) 2 Power Cleans + Push Press
Find max for the complex, drop sets @ 95% and 90%

2) 2 Front Squats + 3 Back Squats
Find max for the complex, drop sets @ 95% and 90%

3) Press
Find 3RM, drop sets @ 3×95% and 3×90%

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Labor Day WOD @ 1300

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1) HSPU
Work up to a deficit 5RM
Drop sets 5@-2″, 5@-4″.

2) “Kelly” Refer to 25JUL13

Five rounds for time of:
400m run
30 box jumps (24″/20″)
30 wall balls (20#/14#)

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