February 16, 2017
CrossFit East River – Comp Team
Metcon
1: Metcon (No Measure)
3 sets of: 7x200m, :20 rest
Rest 1:00 between sets
Today's WOD
Your workout of the day!
February 15, 2017
CrossFit East River – WOD
Weightlifting
1: Power Snatch (Find a heavy single. )
Metcon
2: CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)
17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#
February 14, 2017
CrossFit East River – WOD
Metcon
1: Metcon (Calories)
Five 3-minute rounds of:
10 Front Squats 185/115
10 box jumps 30/24
Row for max calories
Rest 3 minutes between rounds.
February 13, 2017
CrossFit East River – WOD
Weightlifting
1: Metcon (Time)
Death by push press
Rx 115/75
Rx+ 185/125
15 minute cap
Metcon
2: Metcon (Time)
14 Rounds alternating with a partner
8 Box Jump Overs 24/20
16 DB Snatches Alternating (50/35)
24 Double Unders
February 11, 2017
CrossFit East River – WOD
Weightlifting
1: Power Snatch (Find a 1RM)
Metcon
2: 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 10, 2017
CrossFit East River – WOD
Weightlifting
1: Back Squat (3×3 @ 65% w 3s pause)
Metcon
2: Metcon (Time)
For time:
75 Wall Balls 20/14
50 Calories on Rower
25 Clean and Jerks 115/75. (Power is ok)
February 8, 2017
CrossFit East River – WOD
Weightlifting
1: Snatch + Hang Snatch (Build up to heavy snatch + hang snatch)
2: Metcon (Weight)
EMOM 6
Snatch + Hang Snatch
Must use one weight across all sets.
Metcon
3: Metcon (AMRAP – Reps)
Tabata DB Thrusters (2×35/20)
Rest 1 minute
Tabata Wall Walks
Rest 1 minute
Tabata Power Snatch 75/55
Rest 1 minute
Tabata Bar Facing Burpees
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.
February 7, 2017
CrossFit East River – WOD
Metcon
1: Metcon (AMRAP – Reps)
5 Rounds
1 minute work/1 minute rest
7 T2B + ME x Thrusters 135/95
Metcon
2: Metcon (Time)
For time:
600m Run
Then:
3 rounds of:
15 Air Squats
15 Pull-ups
15 Wall Balls 20/14
Then:
600m Run
February 6, 2017
CrossFit East River – WOD
Metcon
Metcon (Time)
With a partner:
Row 5k
Then,
6 Rounds:
15 Power Snatches 95/65
30 Double-Unders
Partition any way, but both partners must do equal work.
February 4, 2017
CrossFit East River – WOD
Metcon
1: Metcon (AMRAP – Rounds)
Burpee + 185/125-lb. back-squat ladder
Rest 3 minutes
Burpee + 115/75-lb. shoulder-press ladder
Rest 3 minutes
Burpee + 245/155-lb. deadlift ladder
For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able. Use as many sets each minute as needed.
Post total number of minutes completed for all 3 exercises.
Rx: No time cap.
Scaled: 10 minute cap for each exercise
Copyright Leon Barbell LLC ©2023 all rights reserved
CrossFit East River | The East Village's Fittest Gym