Your workout of the day!
Just MOB-ing around…
Reminder: the Paleo Potluck is this Saturday! Sign up on the Events page…
4 min AMRAP:
15 Push-ups
50′ Long Jump
Rest 2 minutes
4 min AMRAP:
20 Kettlebell Swings
20 Jumping Lunge
Rest 2 minutes
4 min AMRAP:
Goblet Squats
Lateral Hurdle 16″
Rest 2 minutes
4 min AMRAP:
5 Clapping Push-ups
10 Straddle Jumps
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We’re excited to announce that CrossFit East River is going to become a PALEO GARAGE!
That’s right — we’ll be hosting Chef Nick Massie for four paleo cooking classes March 22-23.
Not only will you learn a new culinary skill or two, but you will take home 10 delicious paleo meals. There are four different sessions to choose from – or attend all four and save $100!
We expect the classes to sell out quick, Register Here.
1) Back Squat
4×3 @ 70%
2) 3 Rounds for time of:
21 Power Snatches 115/75
27 L-Pull ups
27 GHD Sit-ups
20 minute time cap.
You can only do Rx today if you are able to proficiently complete all three movements. If not, use a scale below.
Like the LuRong WODs, there is NO mixing and matching between scales.
Scale A)
21 Power Snatches 95/65
27 Pull-ups (strict, no band)
27 V-Ups
Scale B)
21 Power Snatches 75/45
27 Pull-ups (kipping or band okay)
27 V-Ups
Scale C)
21 Power Snatches 55/35
27 Pull-ups (any form of assistance/scaling okay)
27 Sit-ups
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1) EMOM for 10 minutes
2 Hang Cleans + 1 Push Jerk @ 70% of 1 + 4 bastards
2a) Weighted Chin ups
4×3 for weight
2b) Deficit HSPU @ 6″/4″
4xME
3) 3 Rounds for time:
15 KB Swings 53/35
15 Box Jumps 24/20
Rest 1:1
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1) Snatch Balance + 2 Overhead Squats
Work up to a heavy weight
2) For Time:
750m Row
Then,
3 Rounds of:
15 Front Squats 95/65
15 HR Push-ups
Then,
75 Double Unders
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Check out our events page, we’ve added two seminars for May and June.
4 min AMRAP
5 Push Presses 95/65
5 V-Ups
Rest 3 minutes
6 min AMRAP
5 Hang Squat Cleans 135/95
5 HSPU
Rest 3 minutes
8 min AMRAP
5 Deadlifts 225/185
5 Ring Dips
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1) For time:
10 Burpees to plate
10 Burpees over plate
Rest 30 seconds
10 Burpees over plate
10 Burpees to plate
Rest 30 seconds
30 lateral jumps over plate
2a) Good Mornings
4 x 7 – Moderate and Perfect
2b) Push Press
4 x 7 – Heavy, from the floor
3) 7 minute AMRAP
5 Snatches (115/75)
10 C2B Pull-ups
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Have you signed up for the CrossFit Games Open yet?
If you have, or even if you haven’t, please also consider becoming an official judge by taking the Online Course. Once you pass all the modules, you receive a printable certificate, perfect to add some swag to your fridge!
Everyone will be judged during the Open workouts regardless. But taking the OC will 1) make you a better CrossFitter and 2) help your fellow athletes become better CrossFitters during the Open.
It should go without saying, but bro-reps will not be tolerated during the Open 🙂
#SweatRiver, baby!
Starting at 0:00, complete complete a 1k row every 10 minutes for 40 minutes.
With remaining time after your row, complete as many reps as possible of:
~Burpees
~Wall balls
~Double-unders
~Sit-ups
(a different movement after each row)
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1a) 4 Front Squats + 4 Back Squats
5 x HEAVY but PERFECT sets; no fails
1b) Ring Dips
5 x ME Strict + ME Kipping; do not dismount after strict, go right into kipping
2) 3 Rounds for time (15 minute time cap)
21 Power Cleans 115/75
27 Burpees
27 V-Ups*
*GHD Sit-ups are allowable. You need to be willing to accept the consequences; ie: painful laughter. 🙂
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Are your CrossFit goals SMART or SMARTER?
For Time: (25 min cap)
10 Burpees
10 T2B
100′ Farmers Carry (53×2/35×2)
15 KB Overhead Squats Left
15KB Overhead Squats Right
100′ Farmers Carry
20 Burpees
20 T2B
100′ Farmers Carry
25 Goblet Squats
25 KB Swings
100′ Farmers Carry
20 HR Push-ups
20 C2B Pull-ups
100′ Farmers Carry
15 KB Snatch Left
15 KB Snatch Right
100′ Farmers Carry
10 HR Push-ups
10 C2B Pull-ups
100′ Farmers Carry
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1) 8 minute EMOM
Hang Clean + Split Jerk @ 65% + bastard
2) Front Squat + Back Squat
4 +4 @ 50% of 1RM (refer to 5DEC13)
3) 5 minute AMRAP
3 Shoulder to Overhead (95/65)
6 Deadlifts
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