October 29, 2014
Today's WOD
Your workout of the day!
October 28, 2014
CrossFit East River – WOD
Warm-up
Good morning! (No Measure)
3 rounds of:
10 good mornings
10 shoulder circles
10 arm circles
Sub OHS (with PVC) for the arm circles 🙂
Shoulder mobility (No Measure)
Coach’s Choice
Weightlifting
Snatch (4 sets of 3 @ 65% 1RM, FULL snatch)
Overhead Squat (Establish a 3RM OHS, from the rack)
Metcon
Metcon (Time)
5 rounds for time:
5 front squats (135/95) from the floor
15 wall balls (20/14#)
25 hand-release push-ups
*20 minute time cap*
October 27, 2014
CrossFit East River – WOD
Warm-up
Outlaw Progression Clean (No Measure)
1x with PVC, 2x with Barbell
Shrug
High Pull
Muscle Clean
Front Squat
Sotts Press
Hang Clean (squat)
Weightlifting
Power Clean (Establish a 5RM)
Metcon
Metcon (No Measure)
21-minute EMOM (alternate through):
21 calories on the rower
Hollow hold with plate overhead (25/15#)
21 KBS (53/35#)
October 26, 2014
CrossFit East River – WOD
Warm-up
Animal Farm (No Measure)
Weightlifting
Back Squat (Find 1RM. Drop sets @ 1×95% and 1×90%)
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
October 24, 2014
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
Gymnastics
a: Handstand Walk (max distance unbroken)
b: Bar Muscle-ups (4x ME)
Metcon
Metcon (AMRAP – Reps)
LuRong #7 DYNAMIX
October 23, 2014
CrossFit East River – WOD
Warm-up
Outlaw Progression Snatch (No Measure)
1x with PVC, 2x with Barbell
Shrug
High Pull
Muscle Snatch
Overhead Squat
Snatch Balance
Sotts Press
Duck Walk
Hang Snatch (squat)
Weightlifting
,
Hang Power Snatch (1RM)
Heaving Snatch Balance (3RM)
Metcon
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″
October 21, 2014
CrossFit East River – WOD
Warm-up
Animal Farm (No Measure)
Gymnastics
a: Box Jumps (5x From knees. For height. )
b: Ring Dips (5x 10 Strict + ME Kipping. )
Metcon
Lurong 2014 #2 (AMRAP – Reps)
9 Minute AMRAP
20 Ground to Overhead (95/65)
7 Bar Facing Burpees
15 G2OH (135/85)
7 Bar Facing Burpees
10 G2OH (155/105)
7 Bar Facing Burpees
5 G2OH (185/135)
7 Bar Facing Burpees
AMRAP G2OH (225/155)
*For the ground to overhead the athlete may clean and jerk or snatch and may use both methods throughout the WOD.
Lurong Challenge Scaling Options:
Level II Weights: 65/45, 75/55, 95/65, 135/95, 155/105
Level I Weights: Med Ball G2OH (20/14), 45/35, 65/45, 95/65, 115/85
October 20, 2014
CrossFit East River – WOD
Warm-up
Outlaw Progression Clean (No Measure)
1x with PVC, 2x with Barbell
Shrug
High Pull
Muscle Clean
Front Squat
Sotts Press
Hang Clean (squat)
,,
Weightlifting
Clean and Jerk (5×5 TnG)
Metcon
Metcon (Time)
3 RFT
6 Muscle – Ups
12 Power Cleans @ BW
18 HSPU
24 Back Squats @ BW
October 19, 2014
CrossFit East River – WOD
Warm-up
Cindy-ish (No Measure)
5 rounds of:
5 pull-ups
10 push-ups
15 squats
Weightlifting
Bench Press
Metcon
Metcon (Time)
For time:
30-20-10
KB Swings (53/35)
Pull-ups
Box jumps (24/20)
Every minute, starting at 0, complete 5 burpees.
October 18, 2014
CrossFit East River – WOD
Warm-up
Dicey (No Measure)
Foam Dice Game
Weightlifting
Bench Press (5×8)
Metcon
Metcon (Time)
30-20-10
KB Swings 53/35
Pull-ups
Box Jumps 24/20
Every minute, starting at 0, complete 5 burpees
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