Today's WOD

Your workout of the day!

Thursday 16JAN14

January 15, 2014

We have 3 important updates today:

1. Registration is now open for the 2014 CrossFit Open

-If you’ve never completed the Open before, trust us, it will change your outlook on life. You’ll be doing the same WODs that CrossFitters across the world are doing together. The energy and sense of community is amazing. We’ll be programming the Open WODs as they are released at CFER, so you might as well register and submit your scores!

2. Registration is now open for Paleo Challenge 2.0

-This is a Paleo Challenge internal to CFER. Haven’t done a Paleo Challenge before? Do it. Did you do the LuRong Challenge in the fall? Well it turns out most LuRongers have already signed up again. That speaks for itself!

3. Registration for the 2014 Online Judges Course is now Open

-Take the course. It’ll make you a better CrossFitter. Which in turn, of course, makes you a better person. Seriously though, it’s only $10 and you’ll get a lot out of it. Having a certified judge is required this year for athletes looking to go to Regionals.

For Total Rounds:

4min AMRAP
10 GHD Med Ball Situps (20/14)
10 Burpees

Rest 2min

4min AMRAP
15 Wall Balls
15 Push-Ups

Rest 2min

4min AMRAP
50′ Overhead Walking Lunge
50 Lateral Hurdles

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Wednesday 15JAN14

January 14, 2014

Added a #BeastRiver stream to the side of the website.

If it’s awesome, tag it.

1) For time:
5 Burpees
Rest 10 seconds
10 Burpees
Rest 30 seconds
15 Burpees

2) Push Press
Establish 3RM

3) 3 Rounds For Time
250m Row
10 Ring Dips
10 Power Snatches (75/45)

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Tuesday 14JAN14

January 13, 2014

1a) 3 x ME Strict Pull-ups

1b) 3 x ME Strict HSPU

2) 2012 Open Workout 12.3

MEN – includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24″ box
115 pound Push press, 12 reps
9 Toes-to-bar

WOMEN – includes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20″ box
75 pound Push press, 12 reps
9 Toes-to-bar

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Monday 13JAN14

January 12, 2014

TEAM training sessions start tonight at 7:30pm
-Read the prerequisites here: https://crossfiteastriver.com/programs/
-Read the programming, 140113 , here: http://theoutlawway.com/category/blog/
(We’ve also added a link to The Outlaw Way under our resource tab)

1) 20RM Back Squat
After warming up take 3 attempts to establish a 20RM back squat

2) “Cindy”
20-minute AMRAP:
5 Pull-ups
10 HR Push-ups
15 Air Squats

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Saturday 11JAN14

January 10, 2014

1) Clean and Jerk
Establish 1RM (you better believe everyone will be dropping onto the foam blocks)

2) 5 RFT:
50′ Overhead Walking Lunge w/ Plate (45/25)
15 Burpees onto plate
Rest 30 seconds

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Friday 10JAN14

January 9, 2014

1a) Back Squat:
1X8@80%
2X5@85%
1X3@90%

1b) Ring Dips:
4 x ME – Go to failure on strict then begin kipping

2) Tabata; for total reps:
Row for calories
Wall Balls 20/14

Start on either the rower or wall balls.
Score is total reps combined. 16 (8+8) intervals total.

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Thursday 9JAN14

January 8, 2014

Having a strong “hollow body position” applies to all gymnastic movements.
http://vimeo.com/83701027

For total reps:

Three rounds of:
Burpees to 45lb plate
Hang Squat Clean (75#/45#)
Box Jump (24″/20″)
Thruster (75#/45#)
Knees to Elbow
Rest

This workout has the same format as Fight Gone Bad. In this workout, you move from each of five stations after a minute of work. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athletes must move to next station immediately for a good score. One point is given for each rep.

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Wednesday 8JAN14

January 7, 2014

Dude, it’s Danny Broflex! And Rob Orlando, hehehe. (Wait for it.)

8min EMOM:
2 hang snatches @ 65% 1RM snatch

Then,

8min AMRAP:
Climb the ladder as high as you can with,
2 OHS (75/45)
2 chest-to-bar pull-ups
4 OHS
4 C2B PU
6 OHS
6 C2B PU
8 OHS
8 C2B PU
And so on… !

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