September 15, 2014
It’s not TOO LATE to still register for the Paleo Challenge!
Hope everyone is excited for #heavydays tomorrow!
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Today's WOD
Your workout of the day!
September 15, 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
Power Snatch + Overhead Squat (Establish 2RM for Complex )
#BeastBarbell, 3×2@ 75% of Snatch
Clean from Power + Push Jerk (Establish 1RM for Complex)
#BeastBarbell, 3 @ 75% of Clean + Jerk
Front Squat (Establish 1RM)
#BeastBarbell, 4 @ 85% Front Squat
September 14, 2014
WODIFY is LIVE for class reservations.
- You must have a signed waiver in WODIFY to register for classes.
- Classes now open exactly 48 hours in advance, one at a time.
- The wait list is first come, first served.
CONGRATS to all the amazing athletes who threw down this weekend at Flex on the Beach 2014! GREAT JOB! Let’s also not forget our knowledge hungry athletes who either attended the Fu Barbell Seminar or CrossFit Endurance Seminar this weekend.
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September 14, 2014
CrossFit East River – WOD
Gymnastics
a: Handstand Push-ups (4xME)
Metcon
CrossFit Games Open 14.2 (AMRAP – Reps)
0:00 – 3:00
2 Rounds of:
10 Overhead Squats, 95# / 65#
10 Chest-To-Bar Pull-ups
3:00 – 6:00
2 Rounds of:
12 Overhead Squats, 95# / 65#
12 Chest-To-Bar Pull-ups
6:00 – 9:00
2 Rounds of:
14 Overhead Squats, 95# / 65#
14 Chest-To-Bar Pull-ups
The ladder will ascend every 3-minutes until the athlete can not complete the ladder.
Rx: As Written (NO bands)
A: 75/55 – Pull-Ups (NO bands)
B: Front Squats 75/55 – Jumping C2B
C: Front Squats Bar – Ring Rows
September 11, 2014
*CrossFit Endurance Seminar is Saturday/Sunday!
Sign up here: http://www.regonline.com/EndNewYorkNYSept2014
*Reminder, the box will be closed for regular WODs/SweatRiver all weekend due to the seminar.
*Also this weekend, check out:
FuBarbell’s seminar on the Upper East Side
https://fubarbell.pushpress.com/open/event/seminar-at-crossfit-concrete-jun
Flex athletes do not exceed 80% of your 1RMs on today’s lifts. Take it easy.
#BeastBarbell, yes you’re allowed to do conditioning today. OMG…
WOD is up on WODIFY.
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September 11, 2014
CrossFit East River – WOD
Weightlifting
1: Hang Power Snatch (2-2-2-2)
#BeastBarbell+Flex: 4×2 @ 80% Snatch
2: Power Clean + Front Squat + Split Jerk (Establish Max for Complex )
#BeastBarbell+Flex: 4×1 @ 80% Clean+Jerk
Metcon
Metcon (Time)
3 RFT:
400m Run
9 Burpee Pull-ups
21 KBS 53/35
#BeastBarbell+Flex: Conduct at 75% effort, do not exceed 160bpm
September 10, 2014
CrossFit East River – WOD
18 MINUTE EMOM (2x)
Metcon (No Measure)
18 Minute EMOM
Min 1- 10 Thrusters (75/55)
Min 2- 10 Burpee T2B
Min 3- 20 Weighted Lunges (10L/10R)
Rest 5 Minutes
18 Minute EMOM
Min 1- 15/12 Cal Row
Min 2- 15 Wall Balls (20/14)
Min 3- 15 Hollow Rocks + 15 Arch Rocks
**For extra spice change as follows….
12 Thrusters
12 Burpees T2B
18/15 Cal Row
20 Wall Balls
September 10, 2014
CrossFit East River – Yoga
September 9, 2014
CrossFit East River – WOD
Gymnastics
Metcon (AMRAP – Reps)
10 minute EMOM:
30 seconds L-Sit on rings
ME x Double Unders
Score = total double unders
Metcon
1: Metcon (Time)
2 rounds for time of:
20 Box Jumps 30″
5 muscle-ups or 15 C2B Pull-ups
30 Box Jumps 24″
5 muscle-ups or 20 Ring Dips
40 Box Jumps 20″
5 muscle-ups or 15 C2B Pull-ups
September 8, 2014
CrossFit East River – WOD
Warm-up
Animal Farm (No Measure)
Weightlifting
The CrossFit Total (Total Weight)
Weightlifting
#BeastBarbell weightlifters ONLY
Push Jerk (1RM sub for Shoulder Press )
Power Snatch (1RM sub for Deadlift)
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