CrossFit East River – WOD
“Everyone makes mistakes. Not everyone owns them.”
It can be ever-tempting to blame a failure on an external factor. Yet when we do, we gain nothing. We shirk responsibility, and with that, a learning opportunity.
Learning starts with ownership. Recognizing that we can do this better. No one is infallible – we will all make mistakes, and be part of larger mistakes that involve a host of other people. But, even when it’s easy to allow ourselves to blame the situation, look inward.
Ask ourselves the simple question – “What could I have done better?”
1: Metcon (No Measure)
8 Minutes For Quality:
30 Second Hollow Hold
200 Meter Jog or 10x10m Shuttle Runs
10 PVC Pass Throughs *
5 Inchworm to Push-ups
*Use broomstick, or towel/band
2: Metcon (Time)
25-20-15-10-5: Strict Pull-Ups
“Pipes” (No Equipment Version)
50-40-30-20-10: “Odd-Object” Rows
Work flow for this workout is Sit-Ups – Push-ups – Strict Pull-ups
You’ll perform 50 sit-ups then, 50 push-ups then, 25 Strict Pull-ups
Round two will be 40 Sit-ups, 40 push-ups, 20 strict Pull-ups etc.
Score for this workout will be total time of completion
Expect upper body push/pull movements to be taxed, consider breaking up reps from the beginning
Always prefer planned breaks over forced breaks
Set up your add-object weight that would allow for 10+ unbroken reps
Consider breaking the larger sets of push-ups and rows into 3 or 4 sets to allow for bigger sets when we get into the smaller rep