Today's WOD

CrossFit East River – WOD

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Metcon

East Village 8s (AMRAP – Rounds and Reps)

8 minute AMRAP:

8 Thrusters – Bar

32 Single Unders

Rest 8 minutes

8 minute AMRAP:

8 Overhead Squats 75/55

8 Box Jumps 24/20

Rest 8 minutes

8 minute AMRAP:

8 Deadlifts 125/85

8 Burpees

————————–

Rx+:

Thrusters 95/65

16 Double Unders

–

Overhead Squats 115/75

Burpee Box Jumps 24/20

–

Deadlifts 205/125

Burpees over the bar

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CrossFit East River – WOD

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Warm-up

Bring Sally Up! (No Measure)

Hello Moby

Metcon

1: Metcon (AMRAP – Reps)

Every 90 seconds for 15 minutes

a: 7 Back Squats @ 70% 1RM

b: 7 Strict HSPUs or 7 Deficit Push-ups

2: Metcon (AMRAP – Rounds and Reps)

12 minute partner AMRAP:

10 Thrusters 95/65

10 Pull-ups

-Only 1 partner may work at a time

-An entire round must be completed each time

(we HAD to do some version of Fran to start off 2015)

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CrossFit East River – WOD

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Warm-up

Old Reliable (No Measure)

4 RFQ (rounds for quality):

15 squats

15 pass-throughs

15 walking lunges EACH leg

15 barbell good mornings

15 arm circles EACH direction

Weightlifting

Deadlift (5×3)

Metcon

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″

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CrossFit East River – WOD

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Warm-up

Outlaw Progression Snatch (No Measure)

1x with PVC, 2x with Barbell

Shrug

High Pull

Muscle Snatch

Overhead Squat

Snatch Balance

Sotts Press

Duck Walk

Hang Snatch (squat)

Weightlifting

Hang Snatch (2×1@75%, 1@80%, 4×1 @ 85%, 2×1 @ 75% (1RM Snatch))

Metcon

Metcon (Time)

3 Rounds

30 KB Snatches

15 T2B

Rest Exactly 2 minutes

Then:

Row 1K

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CrossFit East River – WOD

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Warm-up

Dicey (No Measure)

Foam Dice Game

Gymnastics

1: Front Squat (10@55%, 10@65%, 10@75%)

Metcon

Metcon (Time)

4 Rounds

100′ Bear Crawl

15 HR Push-ups

15 SDHP 53/35

Rx Plus:

9 Muscle-Ups

15 SDHP 72/53

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CrossFit East River – WOD

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Warm-up

Junkyard Dog (No Measure)

With a partner:

10 arm jump-overs (there and back is one)

10 crawls under bridge + jump over partner

Weightlifting

Push Press (Establish 3RM)

Metcon

Metcon (AMRAP – Reps)

5 Rounds of for max reps of:

1 min of Strict Pull ups

1 min of Thrusters 65/55

1 min of Row for Calories

1 min of Bench Press, 95/65

1 min of Rest

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CrossFit East River – WOD

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Warm-up

Gymnastics

Handstand Push-ups (5RM HSPU as a skill; deficit )

Metcon

Metcon (Time)

5 RFT

15 KBS 53/35

20 Ring Rows

250m Row

Rx Plus: 10 72/53, 15 C2B

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CrossFit East River – WOD

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Warm-up

Gymnastics Day 2 (No Measure)

5 sets: Upper Body (strict)

5x L-pull up / Pull-Up / Kipping Pull-Up

5x Butterfly Pull-ups / MU Rows / Rows

10sec Back Lever or Kip Practice

3 sets: Lower Body

10sec L-Sit Parallette/Rings/Bar Hang

3x Leg Lifts Headstands/Handstands/Straddle Press to headstand/Back Extensions

Weightlifting

Power Snatch + Overhead Squat (3 Rep EMOM for 10 minutes. Add weight.)

Metcon

Metcon (Time)

21-15-9

Hang Snatch 75/55

HR Push-Ups

———-

Rx+ 95/65, HSPU

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CrossFit East River – WOD

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Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Sub. supermans for back ex.

Gymnastics

a: Toes-To-Bar (6 x 4 12min, EMOM, odd)

b: Pull-ups (6 x 4 12min, EMOM, even)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

3 STO 75/55

6 Hang Power Clean 75/55

9 Burpees

Rx+: 115/75, Bastards

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CrossFit East River – WOD

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Warm-up

Hip Mobility (No Measure)

Coach’s Choice

Weightlifting

a: Single Leg Deadlift (5 x 7 (7 reps each side))

b: Single Arm Dumbell Press (5 x 7 (7 reps each side))

Metcon

Metcon (Time)

5 rounds, each for time, of:

20 chest-to-bar pull-ups

30 wall-ball shots, 20-lb. ball

40 push-ups

Rest precisely 3 minutes between each round.

20 minute time cap

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