Today's WOD

Bro, did you sign up yet?!

It’s that time… !
Paleo Combine Retest Day!

1) Paleo Challenge Benchmark #1
1xME pull-ups

*You have one shot on the pull-up bar to do as many pull-ups as you can before letting go. You may use a band; you will use the same band at the end of the challenge. You must get your chin over the bar.

2) Paleo Challenge Benchmark #2
90s AMRAP (as many REPS as possible) bodyweight back squats

*You will load the bar so it totals your bodyweight. You will have one shot to do as many back squats as you can before failure. You can pause at the top for NO longer than 4 seconds. If you can’t use bodyweight, use 3/4 bodyweight or 1/2 bodyweight; nothing in between. For example, 100# athlete would use 100#, 75# or 50#, but NOT 80# for the back squat.

3) Paleo Challenge Benchmark #3
12min AMRAP
15 clean and jerks, 135/95
10 bastards

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• Thank you to everyone who made the Paleo Potluck a yummy success!
• 8 a.m. won for the next regular WOD session. It won’t be added immediately, but it will be coming.
• We are going to be sending out an e-mail with a feedback link to all active members and recent Foundations graduates. We want to make sure CFER is the best gym possible. Please let us know what is working and what isn’t.
• Who’s excited that THE OPEN is almost here?! Haven’t registered yet? Do it now.

1) 5 Rounds for time: 30 minute time cap
10 Pull-ups
20 Hang Clean + Jerks 95/65
30 Burpees
20 Pull-ups
10 Hang Clean + Jerks 95/65
Rest 2 minutes between rounds

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We are super excited for the Paleo Potluck today! We can’t wait to see what amazing dishes everyone brings in. We have a few surprises of our own. 🙂

“31 Heroes,” 31 minute AMRAP:
8 Thrusters 155/105
6 Rope Climbs
11 Box Jumps 30/24

-Teams of 2-3
-Only one teammate may do work on the AMRAP at a time
-One teammate must be outside of the gym in order for work to be done
-One teammate will be completing a burden run while the other 1-2 teammates do progress through the AMRAP

Team:

Today will be a hybrid of 140221 and 140222.
1RMs will be done with 15 minutes like prior weeks. Don’t stress about planning 3 lifts.
90 exhilarating minutes.
Arrive fueled and ready to compete.

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See Pat Snatch

With a constantly running clock:

1) 0-14 EMOM
Even: 5 Push Press 135/95
Odd: 5 C2B Pull ups

2) 14-29 Hang Power Clean:
Establish 1RM

3) 29-35 AMRAP:
3 Wall Climbs
6 Clean and Jerks 95/65

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Just MOB-ing around…

Reminder: the Paleo Potluck is this Saturday! Sign up on the Events page…

4 min AMRAP:
15 Push-ups
50′ Long Jump

Rest 2 minutes

4 min AMRAP:
20 Kettlebell Swings
20 Jumping Lunge

Rest 2 minutes

4 min AMRAP:
Goblet Squats
Lateral Hurdle 16″

Rest 2 minutes

4 min AMRAP:
5 Clapping Push-ups
10 Straddle Jumps

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We’re excited to announce that CrossFit East River is going to become a PALEO GARAGE!

That’s right — we’ll be hosting Chef Nick Massie for four paleo cooking classes March 22-23.

Not only will you learn a new culinary skill or two, but you will take home 10 delicious paleo meals. There are four different sessions to choose from – or attend all four and save $100!

• Pastel de Papa
• Pork Chile El Nopal
• Thai Style Chicken Curry
• Meatball Minestrone

We expect the classes to sell out quick, Register Here.

1) Back Squat
4×3 @ 70%

2) 3 Rounds for time of:
21 Power Snatches 115/75
27 L-Pull ups
27 GHD Sit-ups

20 minute time cap.

You can only do Rx today if you are able to proficiently complete all three movements. If not, use a scale below.
Like the LuRong WODs, there is NO mixing and matching between scales.

Scale A)
21 Power Snatches 95/65
27 Pull-ups (strict, no band)
27 V-Ups

Scale B)
21 Power Snatches 75/45
27 Pull-ups (kipping or band okay)
27 V-Ups

Scale C)
21 Power Snatches 55/35
27 Pull-ups (any form of assistance/scaling okay)
27 Sit-ups

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1) EMOM for 10 minutes
2 Hang Cleans + 1 Push Jerk @ 70% of 1 + 4 bastards

2a) Weighted Chin ups
4×3 for weight

2b) Deficit HSPU @ 6″/4″
4xME

3) 3 Rounds for time:
15 KB Swings 53/35
15 Box Jumps 24/20
Rest 1:1

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1) Snatch Balance + 2 Overhead Squats
Work up to a heavy weight

2) For Time:
750m Row
Then,
3 Rounds of:
15 Front Squats 95/65
15 HR Push-ups
Then,
75 Double Unders

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Check out our events page, we’ve added two seminars for May and June.

4 min AMRAP
5 Push Presses 95/65
5 V-Ups

Rest 3 minutes

6 min AMRAP
5 Hang Squat Cleans 135/95
5 HSPU

Rest 3 minutes

8 min AMRAP
5 Deadlifts 225/185
5 Ring Dips

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1) For time:
10 Burpees to plate
10 Burpees over plate
Rest 30 seconds
10 Burpees over plate
10 Burpees to plate
Rest 30 seconds
30 lateral jumps over plate

2a) Good Mornings
4 x 7 – Moderate and Perfect

2b) Push Press
4 x 7 – Heavy, from the floor

3) 7 minute AMRAP
5 Snatches (115/75)
10 C2B Pull-ups

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