Today's WOD

CrossFit East River – WOD

Weightlifting

1: Back Squat (3-3-3-3)

Metcon

2: 1000m Row (Time)

Max Effort 1000m Row

Gymnastics

3: L-Sit (Collect 2 minutes in L Sit )

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CrossFit East River – WOD

Metcon

1: TEST 2: Chipper (Time)

30 Overhead Squads 95/65

30 Pullups

30 Thrusters

30 Ring Dips
8 minute time cap

Metcon

2: Roof. (Time)

5 Rounds

5 Double KB Swings 53/35

5 Burpee Box Jumps 24/20

Rx+

72/53, 30/24

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CrossFit East River – WOD

Metcon

1: The 12 Days of Christmas (Time)

LIKE THE SONG!

1 – Wall Climb

2 – Deadlifts 95/65

3 – Burpees

4 – Push-ups

5 – Shoulder to overhead

6 – Burpees over the bar

7 – Pull-ups

8 – Power Cleans

9 – Wall Balls 20/14

10 – Jumping Lunges

11 – T2B

12 – Front Squats

Rx+ = HSPU, 135/95, C2B

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CrossFit East River – WOD

Weightlifting

1: Hang Power Snatch (Pick a heavy weight; 3 Reps. 9m EMOM)

Metcon

2: Metcon (AMRAP – Reps)

5 Rounds for Reps

60s Wall Balls 20/14

60s Double Unders

60s Pull-ups

60s Rest

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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

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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

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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

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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.

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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)

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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

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