December 5, 2023
CrossFit East River – WOD
Metcon (AMRAP – Rounds and Reps)
(4m ON : 2m OFF) x 4 sets
-500/400m Row / 400m Run
AMRAP with remaining time:
24 CC or DU / 40 Singles
8 V-ups
8 HR Push-ups
Today's WOD
Your workout of the day!
December 4, 2023
CrossFit East River – WOD
Squat Snatch (E 2 x 6 sets
2-2-2-1-1-1
%: 75-77-82-87-92-95)
Use Pads – No Dropping.
Build in weight approaching your heavy single. We will test soon, so it’s a good last chance to see a heavy weight>
New athletes should power snatch or catch where their mobility allows.
Always Open (AMRAP – Rounds and Reps)
AMRAP 7
7 Deadlifts
11 Box Jumps w/step down
s: 185/125 / Step-u[s
x: 225/155
No Dropping!
Target – The weight on the bar should be something you are comfortable moving for a lot of reps. We expect breaks to be because of pacing not due to strength limitations. Try to move steady through the Box jumps and keep good positioning on the deadlifts to remain efficient.
December 2, 2023
Announcements
Pump Session: ON
– Friday: 5 PM
CrossFit East River – WOD
NINTENDO 64 (Time)
Partner WOD:
64 Front Squats
64 Hang Cleans
64 Cal Row (bike if possible)
Cap 15 min
Rx: 145/105
Scale: 105/75
Split reps as desired in any movement order, but each movement must be completed in entirety before moving on to another. Example, you can begin with Row/Bike first, but you must complete the 64c before moving on to any other movement.
No Dropping the weights or your workout is over.
Abs – (No Measure)
3 RNDs:
8 Hollow Rocks
8 V-ups
8 Knee Tucks
8 Hollow Hold seconds
December 1, 2023
Announcements
Pump Session: ON
– Friday: 5 PM
CrossFit East River – WOD
Weighted Pull-ups (EMOM x 5
3 Weighted Pull-ups
Athletes can build or go straight across.
Banded athletes should find a band configuration that allows for 3-4 reps as well.)
Row it Back (Calories)
2m ON : 2m OFF x 6 sets
A1) 1:30 – Max Cals
A2) :30s AMRAP Pull-ups/ Push-ups / Ring Rows*
Alternate between Pull-ups & Push-ups:
r1 Pull-ups
r2: Push-ups
r3: Pull-ups
r4: Push-ups
r5: Pull-ups
r6: Push-ups
Cap the row at 1:30.
1 Unbroken set of Pull-ups and/or push-ups …
+ more reps after in any rep scheme desired in remaining time.
Flow: Athletes will complete the Row AND the gymnastics in the same 2:00m window. Athletes should give themselves enough time to do at minimum one unbroken set.
For the AMRAP portion: Athletes should grab one large unbroken set. The goal is to get a large set of Unbroken Pull-ups and Push-ups and then move on to smaller sets in the remaining period of time.
Reps for Pull-up / Push-ups (AMRAP – Reps)
Score for Pull-ups & Push-ups
November 30, 2023
Announcements
Pump Session: ON
– Friday: 5 PM
CrossFit East River – WOD
10 & 20 (Checkmark)
EMOM of (:30s Work / :30s Rest) x 5 Rounds
m1: 10 TTB
m2: 20 Lunge Steps Hold 30% of BW Plate(s)
m3: 10 Bent Over BB Row (70%-100% BW)
m4: 10 Wall Balls
m5: 20 AKBS
m6: Rest
Athletes have a target work time of :30 to complete the suggested rep amount.
November 29, 2023
Announcements
Pump Session: ON
– Friday: 5 PM
CrossFit East River – WOD
Shoulder Press (Every 2 x 5 sets:
6 Shoulder Presses
6-6-6-6-6
%: 65, 75, 80, 85+
*Pause on chest and overhead on each rep
*Finish out any failed strict press reps as Push Press)
Closing Time (Time)
2 Rounds for Time:
20 Dual DB/KB Shoulder to Overheads
20 Burpee Box Jumps
s: 35s/20s
x: 50s/35s
Time Cap: 9 minutes
November 28, 2023
CrossFit East River – WOD
Power Clean (Waves: Every :90 x 6 sets
3-2-1
(70-75-80%)
3-2-1
(75-80-85%+))
Athletes will start with 3 reps from the ground and build weight .
There are two waves each building to a little eavier than the last. Athletes should look to hit 85%.
Closing Time (AMRAP – Rounds and Reps)
AMRAP 10m
3-6-9-12-15…etc.
Deadlifts
Hang Power cleans
**Always: 35 DU / 50 Singles in between
s: 95/65
x: 155/105
Intent – Barbell cycling ladder
Target – The weight on the barbell today should force a few breaks as you get deep into this workout. Because it starts off with smaller sets, we want members to hold on to unbroken sets for 3-4 rounds before being forced to break. The double unders may become a bottleneck based on skill level.
Feel – Strength-endurance limited conditioning.
November 27, 2023
CrossFit East River – WOD
Back Squat (1 Back Squat build to 95%
E 2 x 8 sets
——————-
Set 1 – 10 reps BB
Set 2 – 6 reps @ 55%
Set 3 – 3 reps @ 65%
Set 4 – 3 reps @ 75%
Set 5 – 2 reps @ 80%
Set 6 – 2 reps @ 85-87%
Set 7 – 1 rep @ 92.5 %
Set 8 – 1 Rep @ 95%)
Build to slightly heavier than last week. Prepping to for a re-test so we are getting the body familiar heavier weight. Form check and depth check.
Not Boot Camp (Time)
15-12-9-6-3
Front Squat
V-ups / tucks
s: 45/35
x: 75/55
+: 95/65
Time Cap: 8 minutes
November 25, 2023
Announcements
NO Pump Session this Friday
🦃 Thanksgiving Schedule:
Wed: 7p – Canceled
Trs: No Class
Fri: 9a & 10a WODs
Sat: Normal Schedule – 9a, 10a, 11a, 12p OG
CrossFit East River – WOD
Partner Rackie (Time)
In Teams of 2: cap 27
1,000/800m row
50 thrusters
50 Burpee Pull-ups
50 Thrusters
1,000/800m row
– split work as desired
s: 75/55
x: 95/65
+: 115/80
November 24, 2023
Announcements
🦃 Thanksgiving Schedule:
Wed:
AM: 6a – Canceled
+ADDING: 9a, 10a
PM: – ALL PM CANCELED
Trs: 8a ONLY w/ Coach Meg
Fri: 9a & 10a WODs
Sat: Normal Schedule – 9a, 10a, 11a, 12p OG
——-
CFER Hoodies – 20% OFF
See slack for details. Go to:
Use gym access code: 05077
CrossFit East River – WOD
Trot The Turkey (Time)
6 RFT w/ Partner
400m Trot Together
20 V-ups – Synchro
18 Box Jumps – alternating
12 HR Push-ups – Synchro
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