November 8, 2016
CrossFit East River – WOD
Metcon
1: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 10 minutes of:
20 Sit-ups
205-lb. squat cleans, 5 reps
135lb for women
Today's WOD
Your workout of the day!
November 7, 2016
CrossFit East River – WOD
Weightlifting
1: Deadlift (10-5-3-1-1-1-3-5-10 )
1: Deadlift
Metcon
2: Metcon (Time)
5 Rounds for Time
5 Pullups
10 Pushups
15 Air Squats
November 6, 2016
CrossFit East River – WOD
Metcon
Metcon (AMRAP – Reps)
With a running clock:
0:00-10:00
1 Mile Run
Max Clean & Jerks (135/95#)
10:00-13:00
Rest
13:00-20:00
800m Run
Max Power Snatch (115/80#)
20:00-23:00
Rest
23:00-27:00
400m Run
Max Thrusters (95/65#)
Score: total barbell reps
November 5, 2016
CrossFit East River – WOD
Metcon
1: Artie (AMRAP – Rounds)
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 thrusters, 95 lb.
Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his favorite workouts.
He is survived by his sister, Charo; and parents, Alfonso and Mirella.
To learn more about Artie click here
November 4, 2016
CrossFit East River – WOD
Metcon
1: Metcon (Time)
21-15-9
Front Squats 135/95
HSPU
November 2, 2016
CrossFit East River – WOD
Metcon
1: Metcon (Time)
3 rounds for time of:
10 strict knees-to-elbows
155-lb. power snatches, 10 reps
10 strict knees-to-elbows
10 burpees
Post time to comments.
October 31, 2016
CrossFit East River – WOD
Weightlifting
1: Front Squat (5-5-5-5-5)
Metcon
2: Metcon (AMRAP – Reps)
Tabata
Calories on Bike/Rower
Burpees to a 45# plate
Each tabata is:
8 Rounds for calories of
0:20 Work
0:10 Rest
October 30, 2016
CrossFit East River – WOD
Weightlifting
1: Hang Power Snatch (2-2-2-2-2)
Metcon
2: Metcon (Time)
5 Rounds For Time:
200′ Shuttle Sprint (50′ legs)
25 push ups
October 28, 2016
CrossFit East River – WOD
Metcon
Metcon (Time)
10 rounds for time of:
95-lb. sumo deadlift high pulls, 7 reps
95-lb. front squats, 7 reps
95-lb. push jerks, 7 reps
Weight for women is 65-lb.
October 27, 2016
CrossFit East River – WOD
Weightlifting
Shoulder Press
Metcon
2: Metcon (AMRAP – Rounds and Reps)
“Death By” Burpee Pullups
Minute 1: 1 burpee pullup
Minute 2: 2 burpee pullups
Minute 3: 3 burpee pullups
… until you are unable to complete all reps within one minute.
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