November 18, 2014
CrossFit East River – WOD
Warm-up
Bring Sally Up, squat style
Weightlifting
Back Squat (Death by BW back squats )
Metcon
Metcon (Time)
5 RFT
9 Squat Cleans 95/65
15 T2B
21 burpees
Today's WOD
Your workout of the day!
November 17, 2014
CrossFit East River – WOD
Weightlifting
Junkyard Dog (No Measure)
With a partner:
10 arm jump-overs (there and back is one)
10 crawls under bridge + jump over partner
Weightlifting
Shoulder Press (5-5-5-5-5)
Push Press (3-3-3-3-3)
Push Jerk (1-1-1-1-1)
Metcon
J.T. (Time)
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
10 minute time cap
November 16, 2014
CrossFit East River – WOD
Weightlifting
Outlaw Progression Clean (No Measure)
1x with PVC, 2x with Barbell
Shrug
High Pull
Muscle Clean
Front Squat
Sotts Press
Hang Clean (squat)
Weightlifting
Clean (Clean + Front Squat, find a heavy single)
Metcon
Metcon (No Measure)
On the C2 rower:
Pull a sub-1:35/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:40/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:45/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:40/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:35/500-m pace for as long as possible
Women’s Rx +0:10 sec
November 14, 2014
CrossFit East River – WOD
Warm-up
MedBall Tag (No Measure)
1. Holding a 20/14 MedBall attempt to collect as many athlete “tags” In 60 seconds.
2. No throwing medballs.
3. You may block using your ball.
4. You may knock other athlete’s medballs out of their hands.
Weightlifting
Bear Complex (Cycle through the complex 5 times; for weight)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Metcon
CrossFit Games Open 12.1 (AMRAP – Rounds and Reps)
7-Minute AMRAP of:
Burpees to a 6″ target
November 13, 2014
CrossFit East River – WOD
Warm-up
DROM (No Measure)
Arm, elbow and shoulder circles
Upright and bent-over torso rotations
Leg swings
Scorpions and helicopters
Bow & bend
Lunge & twist
Weightlifting
a: Shoulder Press
b: Push Press
c: Push Jerk
Metcon
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
November 12, 2014
CrossFit East River – Yoga
November 11, 2014
CrossFit East River – WOD
Warm-up
Lumberjacks and Farmers (No Measure)
2 Teams:
Farmers must attempt to keep all cones right side up
Lumberjacks must attempt to knock all cones upside down
Team with most cones up/down wins. Losing team does 5 burpee penalty.
Metcon
1: Metcon (Weight)
12minute EMOM
EVEN
1 Jerks @ BW
2 Front Squats
ODD
3 Strict T2B
4 Strict Ring Dips
2: RKC Snatch Test (AMRAP – Reps)
5 minute AMRAP
KB Snatch 53/35
Unlimited hand changes
KB may be set down
Left and Right must be equal
100 reps to pass
November 10, 2014
CrossFit East River – WOD
Outlaw Connectivity 2 (No Measure)
3 Rounds:
30 seconds Seated Pike
Rest 10 seconds
30 seconds Standing Toe Touch
Rest 10 seconds
30 seconds Hamstring Stretch on Box
Rest 10 seconds
———
Alternating with a partner/team do
10 x 16′ of seal walk (10 rounds each)
Metcon
TK (AMRAP – Rounds)
20-Minute AMRAP:
8 Strict Pull-ups
8 Box Jumps, 36″
12 Kettlebell Swings, 2 pood
November 9, 2014
CrossFit East River – WOD
Warm-up
DROM (No Measure)
Arm, elbow and shoulder circles
Upright and bent-over torso rotations
Leg swings
Scorpions and helicopters
Bow & bend
Lunge & twist
Weightlifting
Overhead Squat (Establish a 3RM, 3 second pause at bottom each rep)
Metcon
Metcon (Time)
25 Hang Power Cleans (95/65)
50 Burpees over the bar
25 STO
50 HR Push-ups
25 Front Squats
50 Air Squats
November 8, 2014
CrossFit East River – WOD
Warm-up
MedBall Tag (No Measure)
1. Holding a 20/14 MedBall attempt to collect as many athlete “tags” In 60 seconds.
2. No throwing medballs.
3. You may block using your ball.
4. You may knock other athlete’s medballs out of their hands.
Gymnastics Day 2 (No Measure)
5 sets: Upper Body (strict)
5x L-pull up / Pull-Up / Kipping Pull-Up
5x Butterfly Pull-ups / MU Rows / Rows
10sec Back Lever or Kip Practice
3 sets: Lower Body
10sec L-Sit Parallette/Rings/Bar Hang
3x Leg Lifts Headstands/Handstands/Straddle Press to headstand/Back Extensions
Metcon
Metcon (Time)
9 minute AMRAP
100-meter sprint
11 sit-ups
11 air squats
100-meter sprint
22 sit-ups
22 air squats
100-meter sprint
33 sit-ups
33 air squats
*add 11 to the sit-ups and air squats for each additional round
2-minutes of rest, followed by:
9 minute AMRAP
100-meter sprint
11 pushups
11 box jumps (RX 24”/20”)
100-meter sprint
22 pushups
22 box jumps (RX 24”/20”)
100-meter sprint
33 pushups
33 box jumps (RX 24”/20”)
*add 11 to the pushups and box jumps for each round
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