Today's WOD

Announcements

Ladies WOD: 8/26

Coney Island – Interest poll

CrossFit East River – WOD

Clean Complex (E2 x 4
Build to workout weight.

2 P. Cleans +
1 Push Jerk
1-1-1-1-1)

– This is a primer for the WOD.

– Practice your same TNG form for the workout.

4yer (AMRAP – Rounds and Reps)

Three 4 Min AMRAPs:

AMRAP 4

5 Power Cleans

10 Burpees

–Rest 2min–

AMRAP 4

4 Push Jerks

8 Box Jumps

-Rest 2 Mins–

AMRAP 4

3 Clean & Jerks

6 Burpee Box Jumps

s: 115/85

x: 155/105

+: 185/125

Score is Rounds + Reps

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Announcements

Ladies WOD: 8/26

Coney Island – Interest poll

CrossFit East River – WOD

“Switch Off” (Time)

Partner Workout: All movements split as desired

30/24c Row

40 Front Squats

100 DU/CC / 150 SU

40/32c Row

30 OHS

100 DU/CC / 150 SU

50/40c Row

20 Thrusters

100 DU/CC / 150 SU

Cap 25

s: 95/65

x: 105/70

+: 125/90
Target:

– Partners can split all the work as desired.

– Switch often to make sure that the pair keeps moving through everything and no one needs an extended break.

– Weight should allow for sets of 5-10 at a time for each partner.

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Announcements

Ladies WOD: 8/26

Coney Island – Interest poll

CrossFit East River – WOD

Bench Press (1 Bench Press for Max Load
5-5-4-3-2-1…)

– Build up and get 2-3 solid attempts at a heavy single on the bench.

– Repeat from 7/7

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
– Repeat from 7/7

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Announcements

Ladies WOD: 8/26

Coney Island – Interest poll

CrossFit East River – WOD

ABS (Checkmark)

3 RNDs

Every :50 (:30 on / :20 off)

1: Janda Toe Reaches

2: Straddle Leg Lefts (5/sd)

3: Hollow Flutter Kicks

Metcon (AMRAP – Rounds and Reps)

AMRAP 20, with a (3m on : 1m off)

20/16c Row

20 Lunge Steps (walking if space)

20s Wall Sit Hold

20 DU / CC / 40 SU

= 1

20/16c Row

20ft HS Walk / 2 Wall Walks / 2 As Far As Possible

20s Wall facing HS Hold

20 DU / CC / 40 SU

= 1

*If complete both = 2.

*There is designated 1m rest every 3minutes in this AMRAP.
– The goal for today is 7/10 RPE meaning a roughly 70% effort. Members should never feel like they are losing their paces set at the beginning.

Feel – Moderate effort with 1m rest to recover.

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Announcements

Ladies WOD: 8/26

Coney Island – Interest poll

CrossFit East River – WOD

Back Squat (5-5-3 / 1-1-1…
70-80-85 / 90+ 90+ 90+…)

– We are retesting the back squat today.

– Perform the sets of 5,5,3 on the 90 seconds; then slow the 3 singles on the 2 minutes for more rest.

– Use the 5s and 3 to build up to weights that will start to be challenging for singles.

“Goblet of Fire” (AMRAP – Rounds and Reps)

AMRAP 9

12 Goblet Squats

10 Hand Release Push-Ups

8 Goblet Step-Ups (4/4) (Knee height 20″)

s: 35/20

x: 50/35

+: 70/50
*20″ for most

– Lower is better or at knee height

– The rep scheme should be small enough to allow for unbroken sets to start. The goblet position will tax the arms and shoulders making the push ups more difficult so we recommend breaking the push ups early.

– Sharing athletes can alternate step-up reps.

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Announcements

Ladies WOD: 8/26

Coney Island – Interest poll

CrossFit East River – WOD

Skill – BMU / Pull-ups (AMRAP – Reps)

3-4 Rounds

1-2-3 reps of Bar Muscle-ups

A – Box Jumping

B – Banded
– Build to a scale that works for 2-3 Reps

– Find a box height that allows athletes to get over the bar.

– Find a band configuration that allows successful reps.

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

2 BMU / 3 Strict C2B / Banded

4 Bar Dips / Diamond Push-ups

8 DB Snatches alt.

10 V-ups

s: 35/20

x: 50/35

+: 70/50
Dips: Performed after the BMU on top of the bar.

Scale: Athletes can use their box for the diamond push-ups if off the ground is challenging.

50 BB Curls (Time)

Cash-out – if time: Empty BB Curls*: cap 7

s: 50 / *1 Wall Walks

x: 75 / *2 Wall Walks

+: 100 / *3 Wall Walks

*Every Break: Wall Walks
– Athletes can mix their wall walk number but for scoring purposes, wall walks must match s/x/+.

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Announcements

Ladies WOD: 8/26

Coney Island – Interest poll

CrossFit East River – WOD

Thruster (1 for Max Load in 10 minutes

Build to a max for the day – from the ground)

– Retest from 7/10.

High Voltage (Time)

21-15-9

Power Snatch

Bar Facing Burpee

s: 55/65

x: 75/55

+: 95/65

Time Cap: 7 minutes
– Re-test from 7/10.

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CrossFit East River – WOD

Running Down a Dream (Time)

With a Partner:

4 Rounds for Time:

600m Run (Around 8th/9th block)

–> into 1 round of:

A: 10 Single DB box step ups (5/5)

B: 14 toes to bar / Knee Raises

— Repeat for 4 total rnds–

s: 35/20

x: 50/35

+: 70/50

Cap 30
– Once both partners finish their respective movements, switch and perform the other movement so that both partners each complete step-ups and TTB.

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Announcements

Ladies WOD: 8/26

Coney Island – Interest poll

CrossFit East River – WOD

Bench Press (E2 x 5: (11×1)
2-2-2-2-2
%: 85-90

*1s pause)

-The bench press for today is meant to be heavy. Grab a spotter.

– Make sure to keep the pause the main priority and reduce % if need.

Reverse (Time)

24-20-16-12: SA KB Thrusters

24-12-16-20: KBS – American

s: 35/26

x: 53/35

+: 70/53

Cap 12
*Note: Switch hands every 4 reps on the thrusters.

– you will do an uneven number in set of 20 and 12, so make sure you always start the next set with the opposite hand

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Announcements

Ladies WOD: 8/26

Coney Island – Interest poll

CrossFit East River – WOD

Strength & Skill (No Measure)

3 sets – 8min

10 Janda Toe Reaches

10 Seated Piked Leg Lifts

5 Kip Swings on Bar

1-2 HSPU (32X3) / Box

-Rest 1:00-
– Tempo HSPU (32×3)

3 Down

2 Pause in bottom of kip

x Kip out out or stand out / box press out

3 Pause at top

Skills pull (Time)

3 Rounds

500/400m Row

10 HSPU / Box

10 Box Jump Overs

500/400m Row

10 C2B / Baned

10 Box Jump Overs

+: 45# Plates Deficit

Cap 25
Athletes can kip the HSPU and used up to 2 ab mats

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