January 15, 2018
CrossFit East River – WOD
“Sugary drinks banned from sale in NHS hospitals from July.” The Telegraph.
http://www.telegraph.co.uk/news/2018/01/04/sugary-drinks-banned-sale-nhs-hospitals-july/
Today's WOD
Your workout of the day!
January 13, 2018
CrossFit East River – WOD
Weightlifting
1: Clean and Jerk (Find a 1RM for the day)
Metcon
2: Metcon (AMRAP – Reps)
Lurong Pre-Challenge WOD “The Olympian”
-Compete Open style with a judge
9 minute AMRAP:
Level 1:
20 GTO 45/35
7 bar facing burpees
15 GTO 65/45
7 bar facing burpees
10 GTO 95/65
7 bar facing burpees
5 GTO 115/75
7 bar facing burpees
AMRAP GTO 135/95
Level 2: = Rx
20 GTO 65/45
7 bar facing burpees
15 GTO 75/55
7 bar facing burpees
10 GTO 95/65
7 bar facing burpees
5 GTO 135/85
7 bar facing burpees
AMRAP GTO 185/125
Level 3 = Rx+
Level 1:
20 GTO 95/65
7 bar facing burpees
15 GTO 135/85
7 bar facing burpees
10 GTO 155/105
7 bar facing burpees
5 GTO 185/125
7 bar facing burpees
AMRAP GTO 225/145
January 12, 2018
CrossFit East River – WOD
“The way to get started is to quit talking and begin doing” -Walt Disney
Are you doing Lurong?
Metcon
1: Metcon (AMRAP – Reps)
In teams of 4 (go through each station as a group)
Minutes 0-7—max-calorie row
Minute 8: Rest
Minutes 8-15—max laps of a 200-m run
Minute 16: Rest
Minutes 16-21—max goblet squats (53/35 lb.)
Minute 22: Rest
Minutes 22-25—max hang power cleans (135/95 lb.)
Minute 26: Rest
Minutes 26-29—max toes-to-bars
Sum all of teams reps after each 7 minute round. Sum all of reps for total team score.
January 10, 2018
CrossFit East River – WOD
“When a Cop Trains a Convict” CFJ. https://journal.crossfit.com/article/prison-cecil-2
See attached photo for a SNEAK PEAK at the Lurong Food Summary Chart. You need to sign-up for full access to meal plans, recipes, and food logging ability.
Metcon
1: Metcon (AMRAP – Rounds and Reps)
4 Rounds
5 minute work / 2 minutes rest
AMRAP:
10 HSPU
20 KBS 53/35
30 Situps
-start each interval with HSPU
-excess reps from unfinished rounds can be tallied in final rounds/rep score
January 9, 2018
CrossFit East River – WOD
“71-Year-Old Sets Blazing Fast Mile World Record—on Low Mileage” Runners World.
https://www.runnersworld.com/masters/71-year-old-sets-blazing-fast-mile-world-record-on-low-mileage
Weightlifting
1: Metcon (Weight)
Every 2 minutes for 14 minutes
3 C2B Pullups
6 Burpees over the bar
9 Front Squats (from the floor)
Post weight used for the last set to comments
Metcon
2: Metcon (AMRAP – Reps)
3 Rounds
0:30 max burpees to a 45lb plate
0:30 hollow body hold
0:30 rest
January 8, 2018
CrossFit East River – WOD
“In Asia’s Fattest Country, Nutritionists Take Money From Food Giants,” The New York Times.
https://www.nytimes.com/2017/12/23/health/obesity-malaysia-nestle.html?_r=0
Metcon
1: Metcon (Time)
For time:
80 Double Unders
40 Wall Balls 20/14
40 DB Snatches, alternating 50/35
40 T2B
40 DB Snatches, alternating
40 Wall Balls 20/14
80 Double Unders
January 6, 2018
CrossFit East River – WOD
“IsFrannyFitYet?” https://journal.crossfit.com/article/is-franny-fit-yet CFJ., https://www.instagram.com/isfrannyfityet/?hl=en Instagram.
Metcon
The Lyon (Time)
5 rounds, each for time of:
165-lb. squat cleans, 7 reps
165-lb. shoulder-to-overheads, 7 reps
7 burpee chest-to-bar pull-ups
Rest 2 minutes between rounds.
Ideally, use a pull-up bar that is 6 inches above your max reach when standing.
Post time for each round to comments.
January 5, 2018
CrossFit East River – WOD
Weightlifting
1: Turkish Get Up (Set a 2RM (2 reps one side, then 2 on the other))
Weight must be equal both sides.
Metcon
2: Metcon (Time)
5 Rounds for time:
30 squats
15 knees-to-elbows
15 ring push-ups
20 minute time cap
January 3, 2018
CrossFit East River – WOD
Metcon
1: Metcon (AMRAP – Rounds and Reps)
5 Rounds of:
3 minutes work, 3 minutes rest:
AMRAP:
5 Power snatches 115/75
10 Toes 2 bar
20 Pistols, alternating
-start each interval with power snatches
-only full rounds count but excess reps can be tallied between rounds
January 2, 2018
CrossFit East River – WOD
“How to Make (and Keep) a New Year’s Resolution” New York Times.
https://www.nytimes.com/guides/smarterliving/resolution-ideas
Metcon
1: Metcon (AMRAP – Rounds and Reps)
18m AMRAP
18 DB Snatches, Alternating 50/35
18 Box Jumps 24/20
18 Calories on Rower
Rx+ 70/50, 30/24
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