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
Today's WOD
Your workout of the day!
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
February 8, 2015
CrossFit East River – WOD
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
February 7, 2015
CrossFit East River – Yoga
February 6, 2015
CrossFit East River – WOD
Warm-up
Bring Sally Up! (No Measure)
Hello Moby
–Duck Walk Version (hold hands above head when you squat)–
Weightlifting
Back Squat (5 Squats Every 45 seconds for 12 minutes @ BW)
Skip 1 round if you miss 5 squats
Metcon
Metcon (AMRAP – Reps)
3 Rounds:
Switch stations every 45 seconds
Strict HSPU
Push-ups
Rest
GTO 95/65
Deadlifts
Rest
Wall Balls 20/14
Air Squats
Rest
February 5, 2015
CrossFit East River – WOD
Warm-up
Skill
Overhead Squat (Perfect OVH SQTs. Air -> Front -> OVH)
Metcon
Metcon (Time)
3 RFT
30 Thrusters 75/55
30 Burpees
30 Overhead Squats 75/55
1000m Row
30 minute cap.
February 3, 2015
CrossFit East River – WOD
Warm-up
Outlaw Connectivity 2 (No Measure)
3 Rounds:
30 seconds Seated Pike
Rest 10 seconds
30 seconds Standing Toe Touch
Rest 10 seconds
30 seconds Hamstring Stretch on Box
Rest 10 seconds
———
Alternating with a partner/team do
10 x 16′ of seal walk (10 rounds each)
Weightlifting
a: Shoulder Press (Odd: 7 Reps. Start w/ bar, add 5-15lbs each round)
b: Hollow Body (Even: 30 second hold. 12 minute EMOM.)
Metcon
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
—-These are Power Cleans
February 2, 2015
CrossFit East River – WOD
Warm-up
Cindy-ish (No Measure)
5 rounds of:
5 pull-ups
10 push-ups
15 squats
Gymnastics
Muscle-ups (3 x ME Muscle-Ups, Scale w/ Max Ring Dips)
Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
February 1, 2015
CrossFit East River – WOD
Warm-up
Gymnastics Day 1 (No Measure)
Upper Body
-5xHeadstand/HSPU/Kick up to handstand+Ring Pushups
-10 secondsxFrog stand/Tripod
Lower Body
-5xea – Pistols / 10x Overhead Squats
-10x Stiff KB Deadlifts
-10x Situps
Metcon
Metcon (AMRAP – Rounds)
12 minutes, “death by” rep scheme
Min 0: 1 Strict Pull Up + 1 STO 95/65
Min 1: 2 Strict Pull Ups + 2 STO
Min 2: 3 Strict Pull Ups + 3 STO
…..
When you can no longer keep up drop the reps to 5+5 for the remainder of the 12 minutes.
Metcon (Time)
25 HSPU
50 KB Taters
75 Lateral Jumps over KB
100′ Walking Lunge w/ KB
15 minute time cap.
Copyright Leon Barbell LLC ©2023 all rights reserved
CrossFit East River | The East Village's Fittest Gym