February 27, 2023
CrossFit East River – WOD
“Chippy” (Time)
2 RNDs
60/48c Row
50 Kettlebell Swings (53/35)
40 Single KB OH Lunges
30 V-Ups
20 HR Push-ups
10 C2B / Pull-ups / RR
s: 35/26
x: 50/35
+: 70/50
Time Cap: 25 minutes
Today's WOD
Your workout of the day!
February 24, 2023
CrossFit East River – WOD
EMOM 24m (No Measure)
m1: 50 Jump Rope / DU / Criss Cross
m2: 2-3 Wall Walk / Hand Stand Walk
m3: 6-8 Pistols / Candlestick to 1 or 2 leg squat
m4: Rest
Movement Practice (No Measure)
EMOM: Prep movements for The Open
Minute 1: Movement 1
Minute 2: Movement 2
Minute 3: Movement 3
Minute 4: Movement 4 or Rest
*Score = Checkbox
*Move for Quality!
-This gives athletes a chance to practice a skill of choice they want to get better at for The Open
-Today is geared towards “practice” and dialing in mechanics at a controlled heart rate
-Athletes should choose an appropriate rep scheme for each movement that keeps today’s workout at practice intensity
February 23, 2023
CrossFit East River – WOD
Bagels (Time)
1000/800m Row
60 Air Squats
30 V-ups
750/600m Row
50 KBS – American
25 Knee Tucks
500/400m Row
40 HRPush-ups
20 Sit-ups
Pre-Open Athletes should stay light and move smooth and consistently.
February 22, 2023
CrossFit East River – WOD
Strength & Skill (AMRAP – Reps)
EMOM: (:30 / :30) – (10min)
m1: Handstand Push-ups
m2: Kipping C2B / Pull-ups
Strength:
A) 1-5 Strict / Deficit
B) 1-3 Negatives
Skill:
Kipping
– Athletes can choose to work on strength or skill.
No Weights (Time)
8 RNDs
2 Wall Walks / As Far as you can / 3 Inchworms
10 Box Jumps
20 DU / 40 Singles
Cap 12
February 21, 2023
CrossFit East River – WOD
Jerk Complex (E90 X 6 Rnds
2 Push Jerk +
1 Split Jerk)
Build to a heavy complex.
Double Bells (Time)
3 RNDs
10 KB Deadlifts
15 KB Shoulder to Overhead
20 KB FR Walking Lunge Steps
s: Two 35/26s
x: Two 53/35s
Can sub DBs (50/35)
Cap 10
February 20, 2023
CrossFit East River – WOD
Hang Power Snatch (EMOM x 8
1-1-1-1-1-1)
Build to a heavy.
Metcon (AMRAP – Rounds and Reps)
AMRAP 8
3 Hang PowerSnatch
6 OHS
12 Burpees over bar
s: 75.55
x:115.85
February 17, 2023
Announcements
Register for The Open! Link here
Week 1 Theme: SpiritWeek!
-Wear your CFER schwag
Week 1 Social: Bobby’s
New local spot on corner by gym (9th & C)
Thursday 3pm – Youtube Announcement Live
CrossFit East River – WOD
EMOM 27.2 (AMRAP – Reps)
EMOM 27:
Minute 1: 15 KBS + Max DUs / Criss-Cross Singles
Minute 2: 8 Box Jumps + Max Cal. Bike / Row
Minute 3: Rest
Score is cals + DUs
Athletes not competing in the open can give this fun EMOMa go!
Open for The Open (No Measure)
EMOM 27:
Minute 1: Movement 1
Minute 2: Movement 2
Minute 3: Movement 3 or Rest
*Score = Checkbox
*Move for Quality!
-This gives athletes a chance to practice a skill of choice they want to get better at for The Open
-Today is geared towards “practice” and dialing in mechanics at a controlled heart rate
-Athletes should choose an appropriate rep scheme for each movement that keeps today’s workout at practice intensity
February 16, 2023
Announcements
Register for The Open! Link here
Week 1 Theme: SpiritWeek!
-Wear your CFER schwag
Week 1 Social: Bobby’s
New local spot on corner by gym (9th & C)
Thursday 3pm – Youtube Announcement Live
CrossFit East River – WOD
CRUISIN TO THE DRIVE-IN (Time)
4 RNDs
600/500m Row
5 Sumo Deadlift High-Pulls (75/55)
10 HR Push-ups or Dips
15 Ring Rows
20 Air Squats
25 Sit-ups
February 15, 2023
Announcements
Register for The Open! Link here
Week 1 Theme: SpiritWeek!
-Wear your CFER schwag
Week 1 Social: Bobby’s
New local spot on corner by gym (9th & C)
Thursday 3pm – Youtube Announcement Live
CrossFit East River – WOD
Snatch Complex (Every 1:15 x 7 rounds
1 Snatch +
1 Overhead Squat)
Athletes should aim to catch as low as their mobility allows.
CYCLE T (AMRAP – Rounds and Reps)
AMRAP 8
50 DU / 75 Singles
7 Burpee over Bar
9 Overhead Squats
s: Hang P. Snatch BB (45/35)
x: 75/55
– Bar should be light for unbroken sets. Some may choose to add one break into the snatches to keep a steady pace.
February 14, 2023
Announcements
Register for The Open! Link here
Week 1 Theme: SpiritWeek!
-Wear your CFER schwag
Week 1 Social: Bobby’s
New local spot on corner by gym (9th & C)
Thursday 3pm – Youtube Announcement Live
CrossFit East River – WOD
Shoulder to Overhead (E: 90 x 6 RNDs
5s Pause on top after last rep.)
2 Push Press
2 Push Jerk
-Build to heavy and focus on smooth lifts and leg drive.
-Reinforce good and final position with a long 5s pause.
KB Somethings (Time)
For time:
30 KB Hang Clean & Jerks
15 TTB / Hang Knee Raise
-Rest 1 min-
20 KB Push Press
15 Pull-Ups / Ring Rows
-Rest 1 min-
10 KB Thrusters
10 C2B/ Pull-ups
Cap: 10m
1 KB:
s:35/26
x:53/35
+:70/53
Rx+:
TTB /C2B / Muscle Ups
Each mini-metcon should be a sprint.
Athletes should use only 1 KB for this and switch arms as desired.
Find a fast but consistent Pace to move unbroken.
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CrossFit East River | The East Village's Fittest Gym