February 6, 2017
CrossFit East River – WOD
Metcon
Metcon (Time)
With a partner:
Row 5k
Then,
6 Rounds:
15 Power Snatches 95/65
30 Double-Unders
Partition any way, but both partners must do equal work.
Today's WOD
Your workout of the day!
February 4, 2017
CrossFit East River – WOD
Metcon
1: Metcon (AMRAP – Rounds)
Burpee + 185/125-lb. back-squat ladder
Rest 3 minutes
Burpee + 115/75-lb. shoulder-press ladder
Rest 3 minutes
Burpee + 245/155-lb. deadlift ladder
For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able. Use as many sets each minute as needed.
Post total number of minutes completed for all 3 exercises.
Rx: No time cap.
Scaled: 10 minute cap for each exercise
February 3, 2017
CrossFit East River – WOD
Weightlifting
1: Paused Front Squat (Find 5rm w 3s pause each rep)
Metcon
2: Metcon (Time)
5 RFT:
10 Box Jumps 24/20
10 Wall Balls 20/14
10 C2B Pullups
February 1, 2017
CrossFit East River – WOD
Metcon
1: Metcon (Time)
Paul Pena
7 rounds, each for time of:
100-meter sprint
19 kettlebell swings, 2 pood
10 burpee box jumps, 24-inch
Rest 3 minutes
Post time for each round to comments.
Army Captain Paul Pena, 27, of San Marcos, Texas, died on Jan. 19, 2010, from wounds sustained from an enemy force’s improvised explosive device. Pena was leading a patrol in Arghandab River Valley in Afghanistan at the time of his death. He was assigned to the 2nd Battalion, 508th Parachute Regiment, 4th Brigade Combat Team, 82nd Airborne Division in Fort Bragg, North Carolina.
Pena participated in the Junior ROTC program at San Marcos Baptist Academy and later graduated from the U.S. Military Academy at West Point. He maintained his fitness with CrossFit workouts and particularly enjoyed running, burpees, push-ups and pull-ups.
He is survived by his mother, Cecilia.
January 31, 2017
CrossFit East River – WOD
Gymnastics
1: Muscle-ups (Progression: Box Transitions )
Metcon
2: Metcon (Time)
15-12-9 reps for time of:
Thrusters 135/95
Muscle-ups
Scale Muscle Ups:
(Partition as needed within sets)
30 Box Dips
30 Strict Pull-Ups
–
24 Box Dips
24 Strict Pull-ups
–
18 Box Dips
18 Strict Pull-ups
January 30, 2017
CrossFit East River – WOD
Weightlifting
1: Snatch Balance (3-3-3-3-3)
Metcon
2: Metcon (AMRAP – Reps)
15 minute EMOM
0: 15/12 Calories on Rower
1: ME x Wall Balls
2: 8 T2B
January 28, 2017
CrossFit East River – WOD
Weightlifting
1: Deadlift (Work up to a heavy triple)
Metcon
2: Metcon (AMRAP – Rounds and Reps)
24 minute AMRAP
In teams of 3
10 HSPU
15 Box Jumps 24/20
20 Wall Balls 20/14
One members performs workout
One member performs 25 burpees
One member rests
Team members switch when member completes burpees
January 27, 2017
CrossFit East River – WOD
Metcon
1: Metcon (Time)
5 Rounds for Time
800m Run / 1k Row
15 KB Thrusters 2(35/28 lbs)
15 Pull-Ups
January 26, 2017
CrossFit East River – WOD
Metcon
Metcon (Time)
Aerobic Capacity Test
10 rounds for time of:
400m run
20 air squats
15 situps
10 pushups
*We will retest in 3 months to see your improvement!
January 25, 2017
CrossFit East River – WOD
Metcon
1: Dirty 30 (Time)
30 box jumps, 30-inch box
30 chest-to-bar pull-ups
30 kettlebell swings, 2 pood
30 walking lunges with 95-lb. barbell
30 knees-to-elbows
30 push presses, 95 lb.
30 hip extensions, holding a 25-lb. plate
30 wall ball shots, 20-lb. ball to 11-foot target
30 burpees
30 triple-unders
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