March 6, 2015
CrossFit East River – WOD
Warm-up
JUMP! (No Measure)
Double-under and triple-under practice for 10 minutes, at least.
You must work on DOUBLES!
Metcon
Angie (Time)
For Time:
100 pullups
100 pushups
100 situps
100 air squats
Today's WOD
Your workout of the day!
March 5, 2015
CrossFit East River – WOD
Warm-up
Weightlifting
Back Squat (5 x 2 – Tempo – 3-3-3-0 @ 65%)
Metcon
Metcon (No Measure)
15 minute EMOM / 5 rounds of:
Min 1: 7 Thrusters (Bar,65/55,95/65)
Min 2: 10 Calories on Rower
Min 3: Rest (use time to add weight)
Add weight @ minute 4, 7, 10. Keep weight constant for remaining rounds.
March 2, 2015
CrossFit East River – WOD
Warm-up
Shoulder mobility (No Measure)
Coach’s Choice
*Then thorough review of OHS.*
Weightlifting
Overhead Squat (7×2 @ 75%)
Metcon
Metcon (AMRAP – Rounds and Reps)
3 ROUNDS:
3 minute AMRAP:
15 Calories on Rower
15 Burpees over Rower
15 Ring Dips
Rest 3 minutes between rounds.
Posted lowest score out of the 3 AMRAPs to WODIFY.
eg:
Round 1 = 2 Rounds
Round 2 = 2 Rounds + 4 reps
Round 3 = 1 Round + 44 reps
Your score = 1 Round + 44 reps
March 1, 2015
CrossFit East River – WOD
Weightlifting
Bench Press (5×3 – AHAP across all sets)
Metcon
Foo (Time)
170-lb. bench presses, 13 reps
Then, complete as many rounds as possible in 20 minutes of:
7 chest-to-bar pull-ups
77 double-unders
170-lb. squat clean thrusters, 2 reps
28 sit-ups
Sgt. Gary “Foo” Morales, of the Port St. Lucie County Sheriff’s Office in Florida, died Feb. 28, 2013. Morales, 35, was fatally shot during a traffic stop. The Air Force veteran was employed by the St. Lucie County Sherriff’s Office for 12 years and had just been promoted to Sergeant Deputy. He is survived by his wife, Holly; daughters, Brooklyn and Jordan; parents, William and Candy; brothers, Brian, Ken and Brad; grandmother, Romanita Rodriguez; and eight nieces and nephews.
February 27, 2015
CrossFit East River – WOD
Metcon
Metcon (Time)
5 RFT
30 Sit ups
20 Wall Balls 20/14
10 Hang Squat Cleans 135/95
February 26, 2015
CrossFit East River – WOD
Do this WOD in preparation for Saturday’s Barbell Brunch. 15.1
Warm-up
DROM (No Measure)
Arm, elbow and shoulder circles
Upright and bent-over torso rotations
Leg swings
Scorpions and helicopters
Bow & bend
Lunge & twist
ALSO: shoulder mobility
Weightlifting
Power Snatch (1 x 75%, work up to 75%)
Power Clean + Split Jerk (1 x 75%, work up to it)
Metcon
Metcon (Time)
3 RFT
5 Ring Rows / Pull-ups
10 Burpees
15 KBS
February 24, 2015
CrossFit East River – WOD
Metcon
Metcon (Time)
15-12-9
Burpee Step Ups 24/20
Deadlifts 115/85
(80% effort)
Metcon
Metcon (AMRAP – Rounds)
20 EMOM for as long as possible
5 Thrusters (Bar)
5 Ring Rows
5 Burpees
Rx+
“Bergeron Beep Test”
http://competitorswod.blogspot.com/2013/12/monday-123013.html
February 23, 2015
CrossFit East River – WOD
Warm-up
Weightlifting
1: Tall Snatch (Find 3RM. Drops; 3@95%, 3@90%)
2: Hang Snatch (7×3 @ #1)
Metcon
Metcon (AMRAP – Reps)
“Tabata Open Prep”
Wall Balls
T2B
Bar Facing Burpees
Thrusters 75/55
No Rest Between Movements.
February 22, 2015
CrossFit East River – WOD
Metcon
Metcon (Time)
4 RFT
10 Wall Balls
10 Burpees
Gymnastics
Hollow Body (Floor, Kipping Bar, Kipping Rings w/ AbMat )
Metcon
Metcon (AMRAP – Reps)
8 minute AMRAP:
12 Squat Cleans 115/65
3 Wall Climbs
9 Squat Cleans
6 Wall Climbs
6 Squat Cleans
9 Wall Climbs
3 Squat Cleans
12 Wall Climbs
AMRAP Squat Cleans
—
Rx+
155/105
February 21, 2015
CrossFit East River – Yoga
Copyright Leon Barbell LLC ©2023 all rights reserved
CrossFit East River | The East Village's Fittest Gym