Today's WOD

Your workout of the day!

WOD – Sat, Feb 24

February 24, 2024

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CrossFit East River – WOD

“Wait for Me” (AMRAP – Rounds and Reps)

24 min AMRAP with partner:

P1: 400m run

P2: 2 rounds: 12 AKBS + 3 wall walks

s: 35/20

x: 53/35

** Switch when both partner complete their portion\

If cold: 500/400m Row
Intent – Cardio and shoulders

Target – This partner workout will force members to pace based on their partner’s ability to maximize score. Use the cardio to recover and try to push through the 2 rounds to be done when Partner 1 has returned. If any partner finishes before the other they must wait until their partner is done in order to start the next round.

Feel – Shoulder burner.

WOD – Fri, Feb 23

February 23, 2024

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CrossFit East River – WOD

Clean and Jerk (Every 2mins x 7
1 Clean and Jerk @ Max Load
3-2-1-1-1-1-1
*Build to a heavy single for the day in 7 attempts)

Suggested loading.

2-3 reps @ 50-60%

2 reps @ 65-70%

1 rep @ 75%

1 rep @ 80%

“Chippy” (Time)

For Time:

50 Kipping Pull-Ups

40 Box Jump Overs

30 Barbell Thrusters (95/65)

Scaled:

50 Ring Rows

40 Box Step overs

30 Thrusters

Time Cap: 9 minutes
Intent – Fast Chipper.

Target – This chipper is relatively short but the density on the opening set of pull ups is still very high. We want members to push but still be cognizant of their ability and where to break up. Once through the pull ups try to find a smooth pace on box jump overs and thrusters to finish strong.

Feel – Fast paced with smart breaks

WOD – Thu, Feb 22

February 22, 2024

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CrossFit East River – WOD

Pullover Strength (No Measure)

EMOM x 3 Rnds (9 min)

Minute 1

Inverted Hang

for 10-20 seconds

Minute 2

3 Tuck Front Lever Negatives

*3-5 sec negative on tuck levers

Minute 3

4-8 Chin Over Bar Knee Tucks

*Scale with hanging strict knee raises
Strength Notes:

– We are focusing on some basic progressions for the bar pullover today.

– These drills are designed to get members comfortable going upside down and to build core and upper body strength necessary for the skill.

“Stepping Up” (Time)

3 rounds:

20 DB box step ups (50/35)

15 V-ups

10 DB snatches (50/35)

into

3 rounds

20 Pistols / DB Box Step-ups (50/35)

15 TTB / Knees to chest

10 DB snatches (50/37)

Time cap: 16 minutes
Intent: Exposure to the skills we may see in the open.

Target: Members should look to go unbroken in the first portion to pre-fatigue the movements of the last rounds. Advanced athletes can increas the weight or sub GHD sit-ups. The pistols are alternating./

Flow: The pistols are alternating doing 10 on each leg.

WOD – Wed, Feb 21

February 21, 2024

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No Pump Sesh until AFTER the Open 😢

-Will resume March 22nd

CrossFit East River – WOD

Snatch Complex (Every :75 seconds, for 5 sets

Power Snatch + Hang Power Snatch

*starting around 70-75% 1RM PS – increase load each set based on quality technique.
)

Strength Notes:

– This snatch complex is meant to be moderately heavy with a quality focus.

– Only those members who are proficient with snatching should perform an unbroken complex.

– Those still learning should drop and reset between to focus on their positions.

“Rinse and Repeat” (AMRAP – Reps)

4 Rounds

(2 min ON / 1 min OFF)

50 DU/ 75 SU

10 Deadlifts

Max Burpee over bar (facing if space)

–rest 1 minute–

s: 185/125

x: 225/155
Intent – Fast paced burpee endurance.

Target – Today we want the buy in portion to be at a fast pace. We expect 50 double unders to be nearly unbroken every time and at most 1 quick break on deadlifts. Try to push the pace on the buy in then find a sustainable enduring pace for burpees across all sets.

Feel – High intensity aerobic conditioning.

Flow – Perform the double unders and deadlifts as a buy in on each set followed by max reps on burpees

WOD – Wed, Feb 21

February 21, 2024

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CrossFit East River – WOD

Deadlift (Every :90 seconds, for 5 sets

3 reps of TNG Deadlifts

Power Snatch + Hang Power Snatch

starting around 70-75% 1RM PS – increase load each set based on quality technique.

)

*Only unbroken for members with quality tech. Otherwise drop & reset between each.

“Rinse and Repeat” (AMRAP – Reps)

4 Rounds

(2 min ON / 1 min OFF)

50 DU/ 75 SU

10 Deadlifts

Max Burpee over bar (facing if space)

–rest 1 minute–

s: 185/125

x: 225/155
Intent – Fast paced burpee endurance.

Flow – Perform the double unders and deadlifts as a buy in on each set followed by max reps on burpees

WOD – Tue, Feb 20

February 20, 2024

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CrossFit East River – WOD

Bar Muscle Up Skill (AMRAP – Reps)

EMOM x 10 min

Mins 0-2:

5 reps – Jump to pike

Mins 2-4:

5 reps – Pike to patient arch

Mins 4-6:

5 reps – Patient arch to knee to chest “air chair”

Mins 7-10:

1-3 – Reps BMU / Variation

BMU Scales:

2 slow eccentric pull ups on 6 count (band or weight as needed)

Jumping BMU / Banded

BMU

“Rigged” (AMRAP – Rounds and Reps)

14 minute AMRAP:

2 rounds:

16 toes to bar

16 DBL DB farmers lunge steps (50/35)

—

2 rounds

8 bar muscle ups / Burpee Pull-up

16 DBL DB front rack lunge steps (50/35)

BMU Scale 2: Scale volume

1-2 BMU attempts + rest burpee pull-ups
Intent – Gymnastics capacity work

Target – We expect everyone will need to plan their breaks on the gymnastics portions in order to maintain across this workout. The lunges will cause some extra grip fatigue which will affect the gymnastics even more. Most should plan sets of 4-8 on the TTB and 2-4 on the BMU. The lunges can be 16 steps in place or walking – whichever works better for your gym space.

Feel – Grip and gymnastics endurance.

Flow – Perform 2 rounds of the first couplet then 2 rounds of the second couplet before starting again at TTB.

WOD – Mon, Feb 19

February 19, 2024

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CrossFit East River – WOD

Front Squat (4RM Front Squat for Max Load
E2MOM x 7

6-4-3-2-2-4-4

*Start with empty bar)

*Use pads – NO DROPPING

*Compare to Monday 1/8/24.

*Between each attempt, perform 10 pvc pass through

Start light and build athletes will have one to two good attempts at their maximum weight.

“Rise Up” (AMRAP – Rounds and Reps)

*Cycle Test*

AMRAP 8

6 Clean and Jerks

18 Wall Ball Shots

s: 95/65

x: 135/95

scale:

6 Double DB clean and jerk – 20/15

18 Wall balls
Intent – Cycle Retest – 1/3

Target – We have been training shoulder endurance often this cycle for the retest. Try to move at a fast pace for as long as possible within the AMRAP. The clean and jerks should be done as fast singles. Try to hold on to 1-2 sets on the wall balls. If wall balls will be a limiter for a member they should break early, whereas if the barbell is a limiter try to push the wall balls to make up time.

Feel – Leg and shoulder endurance at high intensity.

WOD – Sat, Feb 17

February 17, 2024

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Monday Modified Holiday Schedule:

– 8a, 9a, and 10a Classes

– Canceled: 6a, 7a

💪 Get Your Ring Muscle-ups on Tonight!

Coach Connor is offering a 1 Day class to help get you on top of those rings before The Open!

– Fri. @ 6pm (after Pump Session)

– No Open Gym

CrossFit East River – WOD

“Meet your Maker” (AMRAP – Rounds and Reps)

24 minute Partner AMRAP:

100/80c Row (switch every 25/20 cals)

40 Box Jumps – Alternating

30 DU / 45 SU – Each

20 DB Burpee power cleans (50/35) (switching every 5 reps)
Met-Con Notes:

Intent – Longer grindy partner workout.

Target – The DB Burpee power cleans will get tough with the mandated 5 reps at a time so ensure that members are comfortable moving the DBs for a lot of reps today before starting.

Feel – Longer grind.

Flow – Partners must switch

WOD – Fri, Feb 16

February 16, 2024

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CrossFit East River – WOD

“The Commons” (Time)

4 Rounds for Time:

18 Bar Facing Burpees

15 Chest-to-Bar Pull-Ups

12 Overhead Squats @ 135/95 lbs

Time Cap: 18 minutes

s: 95/65

x: 135/95

+: 5 Rounds
Intent – High intensity CrossFit triplet.

Target – We want members to plan breaks on the CTB and potentially the OHS depending on strength to maximize their ability to move through each round. We want this to stay at a high intensity so if members have to break the CTB into more than 3 sets or the OHS into more than 2 sets they should scale. The 18 minute cap should be generous enough to allow most members to finish today.

Feel – High intensity with upper body fatigue.

Flow – Advanced members can perform 5 rounds for time. Only do this if you can perform 15+ CTB unbroken fresh (outside of a workout).

WOD – Thu, Feb 15

February 15, 2024

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CrossFit East River – WOD

“Freeze!” (Checkmark)

Every minute for 25 minutes (5 rounds):

Minute 1

Row for 45 seconds for calories

(picking up intensity every 15 seconds: intensity- :15 low/:15 moderate/:15 high)

Minute 2

Max Wall Walks for 45 seconds

Minute 3

Side Plank s for 20 seconds/SD

Minute 4

Farmers Walk for 45 seconds (50/35)

Minute 5

Arch Body Hold for 30 seconds
Intent – Moderate pace EMOM.

Target – Within each minute members will be working for 30-45 seconds depending on the movement. The only movement in which we are regulating speed is the row where we want members to increase their pace every 15 seconds. The other movements are done for max reps or duration during the given time window. This is meant to be somewhat recovery based with an emphasis on core work.

Feel – Moderate intensity intervals.

Flow – Stagger members to start on different minutes to share equipment as needed.

Today's WOD

Announcements

CrossFit East River – WOD

“Wait for Me” (AMRAP – Rounds and Reps)

Announcements

CrossFit East River – WOD

Clean and Jerk (Every 2mins x 7 1 Clean and Jerk @ Max Load 3-2-1-1-1-1-1 *Build to a heavy single for the day in 7 attempts)

“Chippy” (Time)

Announcements

CrossFit East River – WOD

Pullover Strength (No Measure)

“Stepping Up” (Time)

Announcements

CrossFit East River – WOD

Snatch Complex (Every :75 seconds, for 5 sets Power Snatch + Hang Power Snatch *starting around 70-75% 1RM PS – increase load each set based on quality technique. )

“Rinse and Repeat” (AMRAP – Reps)

Announcements

CrossFit East River – WOD

Deadlift (Every :90 seconds, for 5 sets 3 reps of *TNG Deadlifts Power Snatch + Hang Power Snatch *starting around 70-75% 1RM PS – increase load each set based on quality technique. )

“Rinse and Repeat” (AMRAP – Reps)

Announcements

CrossFit East River – WOD

Bar Muscle Up Skill (AMRAP – Reps)

“Rigged” (AMRAP – Rounds and Reps)

Announcements

CrossFit East River – WOD

Front Squat (4RM Front Squat for Max Load E2MOM x 7 6-4-3-2-2-4-4 *Start with empty bar)

“Rise Up” (AMRAP – Rounds and Reps)

Announcements

CrossFit East River – WOD

“Meet your Maker” (AMRAP – Rounds and Reps)

Announcements

CrossFit East River – WOD

“The Commons” (Time)

Announcements

CrossFit East River – WOD

“Freeze!” (Checkmark)

Clean and Jerk (Every 2mins x 7
1 Clean and Jerk @ Max Load
3-2-1-1-1-1-1
*Build to a heavy single for the day in 7 attempts)

Snatch Complex (Every :75 seconds, for 5 sets

Power Snatch + Hang Power Snatch

*starting around 70-75% 1RM PS – increase load each set based on quality technique.
)

Deadlift (Every :90 seconds, for 5 sets

3 reps of TNG Deadlifts

Power Snatch + Hang Power Snatch

starting around 70-75% 1RM PS – increase load each set based on quality technique.

)

Front Squat (4RM Front Squat for Max Load
E2MOM x 7

6-4-3-2-2-4-4

*Start with empty bar)