Today's WOD

CrossFit East River – WOD

Bench Press (1 Bench Press @ Max Load)

– Build up and get 2-4 solid attempts at a heavy single on the bench.

Helen (Time)

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

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CrossFit East River – WOD

Strength & Skill (No Measure)

EMOM x 12

1: Seated Pike Leg Lifts

2: Candlestick Pistols / Squat

3: Laying Piked Toe Reaches

MAKE IT BURN (AMRAP – Reps)

8 RNDs of (1min on : 1min off)

On a 1min clock

40 Mtn. Climbers

8 DB Snatch – Alternating

AMRAP Box Jumps or Step Ups

-Rest 1min btw rounds

S: 35/20

Rx: 50/35

+: 70/50
From 11/7/22

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CrossFit East River – WOD

Pause Back Squat (1 set for Max load in 10min)

– The heavy single for today will be used as a baseline for our percentage work.

– Using the pause will ensure that the percentages are manageable throughout the cycle.

– Part 2 will allow for some working sets at a tempo.

Back Squat (E2 x 6 min (3 sets)
TEMPO: 21X1

Set 1 – 10 reps @ 60%
Set 2 – 8 reps @ 70%
Set 3 – 6 reps @ 75%

*% based off part A)

The 21X1 tempo means:

2 second negative

1 second pause at the bottom

X explosive stand up

1 second pause at top.

Metcon (4 Rounds for reps)

4 sets: (2:00 on :30 off)

In 2:00:

12/10 cal row

12 V-Ups

MAX Wall Balls

— Rest :30–

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CrossFit East River – WOD

INDEPENDENCE DAY – JULY, 4 1776 (Time)

7 Rounds:
4 Power Cleans
17 Sit-ups
7 HR Push-ups
6 TTB / knee raises

s: 135/95
x: 185/125

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CrossFit East River – WOD

Metcon (AMRAP – Reps)

EMOM x 5 RNDs

m1: Box Jumps

m2: DB Snatches

m3: Burpee Pull-Ups

m4: Rest

s:35/30

x:50/35

+:70/50

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CrossFit East River – WOD

2For Fran (Time)

In teams of 2:

Both athletes working….

42*-30*-18*

Thrusters

Pull-ups

s: 65/45

x: 95/65

+: 115/85

*A does Fran while B Row

2 Scores:

1- Score for Time

1 – Score for Cals
– Both Athletes work at the same time

– If any partner stops, both must stop.

Fran Row cals (Calories)

Row cals

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CrossFit East River – WOD

Snatch (1-1-1-1-1-1
Build to a heavy single)

– Build slowly and hit a heavy single.

– Power Snatch or Squat Snatch

Shoulder Lean (Time)

30-20-10: Deadlifts

10-8-4: Wall Walks

cap 11

s: 115/85

x: 155/105

+: 205/135
-Weight should allow for members to cycle 5-8 reps at a time on deadlifts.

-The wall walks are expected to be a bottleneck and may need to be broken up to keep up a consistent pace toward the end.

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CrossFit East River – WOD

Buckle Up (AMRAP – Rounds and Reps)

AMRAP 20 with Buy In:

Buy In:

Row 2000/1600 meters

Then AMRAP:

15 CC/DU or 40 Singles

10 Box Jump Overs

5 HSPU / Box / HR Push-ups

+: Criss Cross Double Unders / Wall Facing

*step down on box jump overs

– Athletes can sub a 1-Mile run for Row

– Scale BJO to Box Step overs.
– Athletes can kip the HSPU but should work in a rep and range that makes them challenging.

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CrossFit East River – WOD

Heads Up 7 Up (Time)

4 Rounds for Time:
7 Power Cleans
7 Chest-to-Bar Pull-Ups / banded
7 Front Squats
7 Toes to Bars / knee to chest
7 Burpees over Bar (facing if space)
**Rest 1 minute between each round**
 
s: 95/65
x: 135/95
+: 155/105

Time Cap: 20 minutes

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CrossFit East River – WOD

61 (Time)

60 SA OH Lunges
–Rest for 1 minute–
60 SA KB Push Press
–Rest for 1 minute–
60 SA Kettlebell Swings
–Rest for 1 minute–
60 V-Ups / Knee Tucks
–Rest for 1 minute–
60 Goblet Squats
 
s: 35/26
x: 53/35
+: 70/53

Time Cap: 25 minutes
SA = Single Arm

– Athletes can switch arms as they desire but must complete 30 reps on each side and go in movement order.

– Lunges can be forward or backward, walking or in place.

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