Today's WOD

Your workout of the day!

CrossFit East River – WOD

Weightlifting

1: Push Jerk (5×3)

Metcon

2: Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP:

10 STO 115/85

20 Alternating Pistols

CrossFit East River – WOD

Weightlifting

1: Hang Clean (3×2. Work up to a weight you can move perfectly )

Metcon

2: Metcon (Time)

5 Rounds:

5 Deadlifts 225/145

10 T2B

CrossFit East River – WOD

Metcon

Weightlifting

1: Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Final Fun Day.

May 27, 2017

CrossFit East River – WOD

Weightlifting

1: Power Clean (Find a 1RM. )

2: Push Press (Find a 3RM, racks are okay)

3: Thruster (Find a 5RM. Racks are still okay)

Metcon

1: 5k Run (Time)

Max Effort 5k Run
Totally optional. Really.

http://www.gmap-pedometer.com/?r=707740

Run out to the water on E 10th st. Run a long the water. Go to Pier 42 and come back. It’s ~5k, honest.

Fun Week Day 4

May 26, 2017

CrossFit East River – WOD

Metcon

1: Eva (Time)

5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups
20 minute time cap. Don’t want you being too sore for tomorrow’s fun!

Fun Week Day 3

May 24, 2017

CrossFit East River – WOD

Metcon

1: Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

Fun Week Day 2

May 23, 2017

CrossFit East River – WOD

Weightlifting

1: Overhead Squat (Find a 3 Rep Max. From the floor. )

Ask Melissa what she did at Regionals in 2012

https://crossfiteastriver.com/wp-content/uploads/2013/05/melissa.jpg

Metcon

2: Metcon (AMRAP – Rounds and Reps)

In teams of 3x 15 minute AMRAP:

50 KB Swings

50 Wall Balls

50 Push-ups

50 Burpees

50 Pushups

50 Wall Balls

50 KB Swings

a) Works

b) Does 5 wall walks

c) Rest

Partners rotate after (b) finishes wall walks

————-

2 Partners? Do 30 reps for each movement.

“Fun” Transition Week

May 22, 2017

CrossFit East River – WOD

Metcon

1: Metcon (AMRAP – Rounds and Reps)

a: Run 1 Mile. Row 2,000m. 75 Burpees. Bike 75 Calories.

Then without rest:

b) 12 rounds of:

4 HSPU

8 C2B

12 Goblet Squats 53/35
a: Pick your WORST nonstructural exercise

-Post what you did to comments

-30 minute time cap

Linda.

May 20, 2017

CrossFit East River – WOD

Metcon

1: Linda (Time)

10-9-8-7-6-5-4-3-2-1:

Deadlift ,1.5 Body Weight

Bench Press, Body Weight

Clean, 3/4 Body Weight

Week C2 Day 4 – Friday

May 19, 2017

CrossFit East River – WOD

Weightlifting

1: Metcon (Weight)

Every 90 seconds for 12 minutes

1 Clean + 1 Front Squat + 1 Split Jerk

—–

Start at 70% of your 1RM C/J. Attempt to add weight each round.

Post heaviest weight used.

Metcon

2: Metcon (Time)

For time:

15 1-Arm DB Thrusters – Left

9 Muscle-Ups

15 1-Arm DB Thrusters – Right

Run 600m

10 1-Arm DB Thrusters – Left

6 Muscle-Ups

10 1-Arm DB Thrusters – Right

Run 400m

5 1-Arm DB Thrusters – Left

3 Muscle-Ups

5 1-Arm DB Thrusters – Right

Run 200m