October 26, 2014
CrossFit East River – WOD
Warm-up
Animal Farm (No Measure)
Weightlifting
Back Squat (Find 1RM. Drop sets @ 1×95% and 1×90%)
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Today's WOD
Your workout of the day!
October 24, 2014
CrossFit East River – WOD
Warm-up
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
Gymnastics
a: Handstand Walk (max distance unbroken)
b: Bar Muscle-ups (4x ME)
Metcon
Metcon (AMRAP – Reps)
LuRong #7 DYNAMIX
October 23, 2014
CrossFit East River – WOD
Warm-up
Outlaw Progression Snatch (No Measure)
1x with PVC, 2x with Barbell
Shrug
High Pull
Muscle Snatch
Overhead Squat
Snatch Balance
Sotts Press
Duck Walk
Hang Snatch (squat)
Weightlifting
,
Hang Power Snatch (1RM)
Heaving Snatch Balance (3RM)
Metcon
CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)
10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″
October 21, 2014
CrossFit East River – WOD
Warm-up
Animal Farm (No Measure)
Gymnastics
a: Box Jumps (5x From knees. For height. )
b: Ring Dips (5x 10 Strict + ME Kipping. )
Metcon
Lurong 2014 #2 (AMRAP – Reps)
9 Minute AMRAP
20 Ground to Overhead (95/65)
7 Bar Facing Burpees
15 G2OH (135/85)
7 Bar Facing Burpees
10 G2OH (155/105)
7 Bar Facing Burpees
5 G2OH (185/135)
7 Bar Facing Burpees
AMRAP G2OH (225/155)
*For the ground to overhead the athlete may clean and jerk or snatch and may use both methods throughout the WOD.
Lurong Challenge Scaling Options:
Level II Weights: 65/45, 75/55, 95/65, 135/95, 155/105
Level I Weights: Med Ball G2OH (20/14), 45/35, 65/45, 95/65, 115/85
October 20, 2014
CrossFit East River – WOD
Warm-up
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 and Jerk (5×5 TnG)
Metcon
Metcon (Time)
3 RFT
6 Muscle – Ups
12 Power Cleans @ BW
18 HSPU
24 Back Squats @ BW
October 19, 2014
CrossFit East River – WOD
Warm-up
Cindy-ish (No Measure)
5 rounds of:
5 pull-ups
10 push-ups
15 squats
Weightlifting
Bench Press
Metcon
Metcon (Time)
For time:
30-20-10
KB Swings (53/35)
Pull-ups
Box jumps (24/20)
Every minute, starting at 0, complete 5 burpees.
October 18, 2014
CrossFit East River – WOD
Warm-up
Dicey (No Measure)
Foam Dice Game
Weightlifting
Bench Press (5×8)
Metcon
Metcon (Time)
30-20-10
KB Swings 53/35
Pull-ups
Box Jumps 24/20
Every minute, starting at 0, complete 5 burpees
October 17, 2014
CrossFit East River – WOD
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Weightlifting
Power Clean (Establish 3RM)
Metcon
a: Metcon (AMRAP – Rounds and Reps)
25 minute AMRAP
Run 1 mile
5 Rope Climbs
25 C2B Pull Ups
50 Push-ups
October 16, 2014
CrossFit East River – WOD
Warm-up
Weightlifting
a: Back Squat (Establish 3RM)
b: Handstand Push-ups (Strict 4 x ME )
Metcon
Metcon (AMRAP – Reps)
8 Minute AMRAP
Athletes will have 8 minutes to complete as many reps as possible. The workout rep scheme is “Shoot and Ladder” of the following movements:
Snatches 95/65 – 77/55 – 45/35
Toes-to-Bar/Knees-to-90/Abmat Sit Ups
Level III (3)
15 Snatches at 95 lbs
15 Toes to Bar
12 Snatches at 95 lbs
12 Toes to Bar
9 Snatches at 95 lbs
9 Toes to Bar
6 Snatches at 95 lbs
6 Toes to Bar
3 Snatches at 95 lbs
3 Toes to Bar
6 Snatches at 95 lbs
6 Toes to Bar
9 Snatches at 95 lbs
9 Toes to Bar
12 Snatches at 95 lbs
12 Toes to Bar
15 Snatches at 95 lbs
15 Toes to Bar
12 Snatches at 95 lbs
12 Toes to Bar
…and so on
October 14, 2014
CrossFit East River – WOD
Warm-up
Gymnastics Day 1 (No Measure)
Upper Body
-5xHeadstand/HSPU/Kick up to handstand+Ring Pushups
-10 secondsxFrog stand/Tripod
Lower Body
-5xea – Pistols / 10x Overhead Squats
-10x Stiff KB Deadlifts
-10x Situps
Gymnastics
a: Muscle-ups (Progression: Kip + Hip (ring progression))
b: Weighted Sit-ups (4 x 20 w/ 20/14# Med Ball )
Metcon
Hard Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Weighted pull-ups, 35 pounds
10 Push-ups with feet on 30″ box
15 Squats holding a 45 pound plate
— Use 35# kettlebell for pull-ups/scale to lighter KB/do strict pull-ups with or w/o bands
— Scale push-ups to a box height where you will not need to scale during the WOD
— Scale weighted squats to 25# plate or 15# plate (nothing less)
Copyright Leon Barbell LLC ©2023 all rights reserved
CrossFit East River | The East Village's Fittest Gym