February 21, 2015
Today's WOD
Your workout of the day!
February 20, 2015
CrossFit East River – WOD
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
February 19, 2015
CrossFit East River – WOD
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)
February 17, 2015
CrossFit East River – WOD
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″
February 16, 2015
CrossFit East River – WOD
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
February 15, 2015
CrossFit East River – WOD
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
February 13, 2015
CrossFit East River – WOD
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
February 12, 2015
CrossFit East River – WOD
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
February 10, 2015
CrossFit East River – WOD
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
February 9, 2015
CrossFit East River – WOD
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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