March 6, 2017
CrossFit East River – WOD
Weightlifting
1: Overhead Squat (3-3-3-3-3)
Metcon
2: Metcon (Time)
For time:
Row 500m/Run 400m
30 Thrusters 75/55
30 Burpees
20 Thrusters
20 Burpeees
10 Thrusters
10 Burpees
Row 500m/Run 400m
Today's WOD
Your workout of the day!
March 4, 2017
CrossFit East River – WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 7 minutes of:
135-lb. power cleans, 10 reps
20 push-ups
Women, use 95#
March 3, 2017
CrossFit East River – WOD
Warm-up
Skill
Bar Muscle-ups (Work on the skill!)
Metcon
3: Metcon (Time)
3 Rounds for Quality!
10 kipping tucks or knees-to-elbows
10 power cleans (empty bar or LIGHT DB if doing the Open)
10 kipping tucks or knees-to-elbows
10 walking lunges (no weight or LIGHT DB if doing the Open)
Rest 3 minutes in between rounds
1: Metcon (No Measure)
Mobility medley tailored to 17.2! Spend at least 10 minutes getting supple.
March 1, 2017
CrossFit East River – WOD
Metcon
1: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 12 minutes of:
15-ft. rope climbs, 3 ascents
135-lb. push presses, 12 reps
50 double-unders
February 28, 2017
CrossFit East River – WOD
Metcon
1: Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP
10 Back Squats (185/115, from the floor)
10 HSPU
600m Run
February 27, 2017
CrossFit East River – WOD
Weightlifting
1: Split Jerk (2-2-2)
2: Split Jerk (1-1)
Metcon
3: Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
February 25, 2017
CrossFit East River – WOD
February 25, 2017
CrossFit East River – WOD
Metcon
1: CrossFit Games Open 17.1 (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
M: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box
Time cap: 20 minutes
February 24, 2017
CrossFit East River – WOD
Warm-up
1: Metcon (No Measure)
Warm-Up WOD
3 Rounds:
5 DB Thrusters (2×35/20)
5 Manmakers w/ Dumbells
10 Calories on Rower
————–
Shoulder / Lower Back / Calf Mobility
Metcon
3: Metcon (Time)
3 Rounds for Quality
5 C2B Pull-ups
10 KB Swings 53/35
400m Run
February 22, 2017
CrossFit East River – WOD
Metcon
1: Metcon (Time)
15-12-9 reps for time of:
Toes-to-bars
Wall-ball shots, 20-lb. ball
75-lb. thrusters
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