April 26, 2015
CrossFit East River – WOD
Weightlifting
1: Thruster (Establish 3 RM. Drop Sets @ 95/90%)
Metcon
2: Metcon (Time)
5 RFT
12 Wall Balls
12 T2B
—–
10 minute time cap
Today's WOD
Your workout of the day!
April 24, 2015
CrossFit East River – WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 30 minutes of:
800-meter run
35-lb. dumbbell thrusters, 25 reps
400-meter farmers carry, 35-lb. dumbbells
Post rounds completed to comments.
April 23, 2015
CrossFit East River – WOD
Weightlifting
1: Back Squat (8 @ 50%, 10 @ 60%, ME @ 70%)
Metcon
Metcon (Time)
“Put a ring on Linda”
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Ring Dips
Squat Clean: 3/4 body weight
Set up two bars and storm through for time.
April 21, 2015
CrossFit East River – WOD
Warm-up
Squats & Holds (No Measure)
3 rounds for quality:
12 squats
12 push-ups
12 toes-to-bar/knees-to-elbow/tucks
12 (each leg) mountain climbers
Weightlifting
1: Front Squat (5×3 Pause Front Squats @ 70%. 3s pause in bottom. )
Metcon
Metcon (Time)
5 rounds for time of:
95-lb. squat cleans, 10 reps
30-second L-sit hold
95-lb. squat cleans, 10 reps
60-second hang from pull-up bar
Post time to comments.
April 20, 2015
CrossFit East River – WOD
Weightlifting
1a: Deadlift (7×3 @ 60%. Use heavier bands than last time. )
1b: Push-ups (7×3 Ring Push Ups (3003))
Metcon
Metcon (Time)
For Time:
30 One Arm KB Thrusters (35/26)
15 Burpees
24 One Arm KB Thrusters
12 Burpees
18 One Arm KB Thrusters
9 Burpees
Rx+
53/35
Burpee Box Jump Overs 24/20
April 19, 2015
CrossFit East River – WOD
Weightlifting
Back Squat (3×12 @ 70%)
Metcon
Metcon (AMRAP – Reps)
5 Rounds of for max reps of:
1 min of Strict Pull ups
1 min of Thrusters 65/55
1 min of Row for Calories
1 min of Bench Press, 95/65
1 min of Rest
April 17, 2015
CrossFit East River – WOD
Weightlifting
1: Hang Power Clean (Establish 1RM.)
Metcon
1: Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP:
800m Run
15 Ring Rows
15 Hang Power Cleans 95/65
Rx+:
15 minute AMRAP:
800m Run
15 C2B Pull-ups
15 Hang Squat Cleans 115/75
April 16, 2015
CrossFit East River – WOD
Weightlifting
1: Back Squat (3×12 @ 65%. Burnout set @ 70%)
Your final work set will be a “burnout set.”
You will squat for as many reps as possible at 70%. Aim for 15+ reps.
Metcon
2: Metcon (Time)
3 RFT
12 HSPU
24 SDHP 72/53
48 D/Us
April 14, 2015
CrossFit East River – WOD
Weightlifting
1: Front Squat (5×5 @ 50%. w/ banded and suspended KBS)
2 KBS will be suspended from your bar. Include the KBS in your total weight.
Use technique bar if weight exceeds 50% of 1RM Front Squat.
Men: Orange Bands 35 + 35
Women: Red Bands 26 + 26
Metcon
2: Metcon (Time)
5 RFT
15 Thrusters 75/65
200m Run
Rx+ = Nancy
April 13, 2015
CrossFit East River – WOD
Warm-up
Old Reliable (No Measure)
4 RFQ (rounds for quality):
15 squats
15 pass-throughs
15 walking lunges EACH leg
15 barbell good mornings
15 arm circles EACH direction
Weightlifting
1: Back Squat (3×12. Ramp Up. (12@60%, 12@65%, 12@70%))
2: Shoulder Press (3×12. Ramp Up. (12@60%, 12@65%, 12@70%})
Metcon
Metcon (AMRAP – Rounds and Reps)
8 minute ascending ladder
——-
1 Power Cleans 95/65
2 Hanging Knee Raises
–
2 Power Cleans
4 Hanging Knee Raises
–
3 Power Cleans
6 Hanging Knee Raises
–
etc…
Rx+
155/95, strict T2B.
Copyright Leon Barbell LLC ©2023 all rights reserved
CrossFit East River | The East Village's Fittest Gym