April 15, 2017
CrossFit East River – WOD
Weightlifting
1: Hang Snatch (Find a 3RM for the day)
Metcon
2: Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Today's WOD
Your workout of the day!
April 14, 2017
CrossFit East River – WOD
Weightlifting
1a: Bench Press (4×15 DB Bench Press, Close Grip)
1b: Renegade Row (4×20 – DB renegade row)
1c: Strict Toes-To-Bar (4x Max Reps)
Metcon
2: 500m Row (Time)
Max Effort 500m Row
Make 3 attempts switching with a partner
April 12, 2017
CrossFit East River – WOD
Weightlifting
1a: RDL (4×7 each leg – one legged RDL w/ 2x DBs )
1b: Front Rack Lunge (4×7 each leg)
Metcon
2: Metcon (Time)
10 Kettlebell Snatches 53/35 (5/5)
10 Burpees
20 KB Snatches
20 Burpees
30 KB Snatches
30 Burpees
20 KB Snatches
20 Burpees
10 KB Snatches
10 Burpees
April 11, 2017
CrossFit East River – WOD
Weightlifting
1a: Push Press (4×7 use a challenging weight across all sets)
1b: Chest-To-Bar Pull-ups (4×7 weight as needed)
Metcon
2: Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
April 10, 2017
CrossFit East River – WOD
1: Back Squat (Find a 7RM @ Aim for 70-80% of 1RM)
Weightlifting
Metcon
2: Metcon (AMRAP – Rounds and Reps)
8 AMRAP
10 DB Thrusters 35/20
10 K2E
20 Russian Twists 20/14
-For Russian twists use MB. Feet must remain off the ground for all reps. Each time the ball hits (left/right) counts as 1 rep.
April 9, 2017
CrossFit East River – WOD
Metcon
Metcon (Time)
30-20-10 reps for time of:
35-lb. dumbbell thrusters
Toes-to-bars
Post time to comments.
April 8, 2017
CrossFit East River – WOD
Metcon
1: Bell (Time)
3 Rounds for time of:
21 Deadlifts, 185#
15 Pull-ups
9 Front Squats, 185#
In honor of Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, died January 5, 2012
To learn more about Bell click here
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
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
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