Today's WOD

Your workout of the day!

Wednesday 24JUL13

July 23, 2013

7 rounds for time:
7 Front Squats 165/110
7 Chest-to-Bar Pullups

Tuesday 23JUL13

July 22, 2013

Dynamic Bench Press

7×2

Bar weight = 65% of your 5RM, refer to 5JUL13, or 50% of your 1RM
Banded Weight = 15% of 5RM / 10% of 1RM

Then

AMRAP 100’ sled push

You are “knocked out” when it takes you longer than 60 seconds to push the sled 100 feet.
Rest is however long it takes for all the remaining athletes to complete their rounds.
Weight is added after all athletes have completed their round.

0#
25#
50#
75#
100#
145#
190#
235#
280#
325#
370#

Monday 22JUL13

July 21, 2013

Don’t forget: August marks our first PR Challenge at CFER, and we’ll be testing FRAN!

2013 CrossFit Games Open Workout 13.1

Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75/45 pound Snatch, 30 reps
30 Burpees
135/75 pound Snatch, 30 reps
20 Burpees
165/100 pound Snatch, 30 reps
10 burpees
210/120 pound Snatch, as many reps as possible

*There will be scaling options for the snatch weights

Saturday 20JUL13

July 19, 2013

“The End, 3”

For Time:
20 Calorie Row
30 Wallball Shots 20/14
20 T2B
30 Box Jumps 24″
20 SDHP 108/72
30 Burpees
20 Shoulder to Overhead 135/95
Weighted Rope Pull

Friday 19JUL13

July 18, 2013

Front Squat

3-3-3-3-3

Thursday 18JUL13

July 18, 2013

Reminder: order tonight for Kettlebell Kitchen delivery on Monday!

21-18-15-12-9-6-3
Push jerk (135#/95#)
Bastards (burpees over the barbell)

Check out those squat cleans!

Wednesday 17JUL13

July 17, 2013

It’s going to be a hot one out there today, so PLEASE drink water! Stay hydrated throughout the day before coming to the WOD.

Three rounds for time of:

400m run
15 hang squat cleans (95#/65#)

Tuesday 16JUL13

July 16, 2013

We sent out an awesome newsletter today (Monday)! If you didn’t receive our newsletter, email coach@crossfiteastriver.com and we’ll put you on our email list.

“Cindy”

20min AMRAP of:
5 pull-ups
10 push-ups
15 squats

Monday 15JUL13

July 15, 2013

An important announcement: there is no longer a 9:30 a.m. class. The morning class times are 7 a.m. and 11:30 a.m.

We will of course keep you posted as we change/add classes in the future!

Back Squat

10-10-10

Then,

12min AMRAP of:
10 burpees
25 double-unders

This is CrossFit.

Saturday 13JUL13

July 12, 2013

“DT”

Five rounds for time of:
155# deadlift, 12 reps
155# hang power clean, 9 reps
155# push jerk, 6 reps

“In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20, 2009, supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.”