November 12, 2016
CrossFit East River – WOD
Weightlifting
1: Split Jerk (2-2-2-2-2)
Metcon
2: Metcon (Time)
3 Rounds for Time:
20 Burpees
10 Thrusters 95/65
5 Muscle Ups
Today's WOD
Your workout of the day!
November 11, 2016
CrossFit East River – WOD
Weightlifting
1: Power Clean (3-3-3-3-3)
Metcon
1: Metcon (AMRAP – Rounds and Reps)
The WOD – Armistice
AMRAP 11
11- Power Cleans
11- Burpees Over the Bar
19- Deadlifts
18- Pull-Ups
RX-135/95
Scaled Version (Barbell Free – either do Rx weight or this version)
AMRAP 11
11- Push Ups
11- Burpees
19- Sit-ups
18- Air Squats
November 9, 2016
CrossFit East River – WOD
Metcon
1: Metcon (Time)
For time:
1,000-m row
50 wall-ball shots
50 box jumps
750-m row
35 wall-ball shots
35 box jumps
500-m row
25 wall-ball shots
25 box jumps
20/14 WB
24/20 Box
1: Metcon (Time)
For time:
1,000-m row
50 wall-ball shots
50 box jumps
750-m row
35 wall-ball shots
35 box jumps
500-m row
25 wall-ball shots
25 box jumps
20/14 WB
24/20 Box
November 8, 2016
CrossFit East River – WOD
Metcon
1: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 10 minutes of:
20 Sit-ups
205-lb. squat cleans, 5 reps
135lb for women
November 7, 2016
CrossFit East River – WOD
Weightlifting
1: Deadlift (10-5-3-1-1-1-3-5-10 )
1: Deadlift
Metcon
2: Metcon (Time)
5 Rounds for Time
5 Pullups
10 Pushups
15 Air Squats
November 6, 2016
CrossFit East River – WOD
Metcon
Metcon (AMRAP – Reps)
With a running clock:
0:00-10:00
1 Mile Run
Max Clean & Jerks (135/95#)
10:00-13:00
Rest
13:00-20:00
800m Run
Max Power Snatch (115/80#)
20:00-23:00
Rest
23:00-27:00
400m Run
Max Thrusters (95/65#)
Score: total barbell reps
November 5, 2016
CrossFit East River – WOD
Metcon
1: Artie (AMRAP – Rounds)
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 thrusters, 95 lb.
Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his favorite workouts.
He is survived by his sister, Charo; and parents, Alfonso and Mirella.
To learn more about Artie click here
November 4, 2016
CrossFit East River – WOD
Metcon
1: Metcon (Time)
21-15-9
Front Squats 135/95
HSPU
November 2, 2016
CrossFit East River – WOD
Metcon
1: Metcon (Time)
3 rounds for time of:
10 strict knees-to-elbows
155-lb. power snatches, 10 reps
10 strict knees-to-elbows
10 burpees
Post time to comments.
October 31, 2016
CrossFit East River – WOD
Weightlifting
1: Front Squat (5-5-5-5-5)
Metcon
2: Metcon (AMRAP – Reps)
Tabata
Calories on Bike/Rower
Burpees to a 45# plate
Each tabata is:
8 Rounds for calories of
0:20 Work
0:10 Rest
Copyright Leon Barbell LLC ©2023 all rights reserved
CrossFit East River | The East Village's Fittest Gym