Today's WOD

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

Back Squat (6-5-3-2-1-1-1…1)

6 @ 50%

5 @ 65%

3 @ 75%

2 @ 83%

1 @91-94%

1 @ 97-98%

1 @ 100%+

“Work it” (AMRAP – Reps)

5 RNDs

(1:1) EMOM – (w/ 1min Rest )

In 1 min complete:

4 Burpees to Line

12 Wall Balls

MAX Burpee Box Jump Overs

– Rest 1 min

– Repeat 5x
If space Facing Box.

Score is BBJO.

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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

“Grind” (Time)

In Teams of 2:

Buy In:

20 Rope Climbs

Then 20 RFT:

8 Shoulder to Overheads

14/11c Row

36 DU / 50 Singles

S: 75/55

X: 95/65

+: 115/85

Time Cap: 30 minutes

*Alternating movements (not rounds)
– On the 20RFT, partner 1 will do one complete movement then partner 2 will complete the next movement, partner 1 will do the following movement etc.

-Move fast with each movement knowing you get a short break right after.

-Focus on transitions to save down time

-Target Score – 25 minutes

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CrossFit East River – WOD

Deadlift (Build to heavier than workout weight in 10 min.)

Prep for workout.

22.2 Light (Time)

1-2-3-4-5-6-5-4-3-2-1

Deadlifts

Bar Facing Burpees

Cap 10min.

225/155

Rx+: 22.2 Full

1-2-3-4-5-6-7-8-9-10-9-8…
**NO DROPPING**

– Athletes must control the weight up ANDback down to the ground.

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CrossFit East River – WOD

“So Cold” (AMRAP – Rounds and Reps)

AMRAP 12

40/30 Cal Row

30 Box Jump Overs (w/ step down)

Rest 4 Minutes

AMRAP 12

8 Shuttle Runs

(8/8) SA KB Snatches (53/35)
1 Shuttle runs = 25′ Down and 25’Back (50′ total)

KB Snatch

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CrossFit East River – WOD

Push Press (E :90 x 5 sets
5s x 5 Reps: Building to 80-85%
– 1s Pause Overhead
)

Suggested %:

5 – 75%

5 – 80%

5 – 85%

5 – 85%

5 – 85%

Push Jerk (E:90 x 2 Sets)

– Looking for light cycled touch and go reps.

– Roughly 50-60% of todays push press.

– Focus on smooth reps with more of a challenge in breathing than loading.

“Into the Nothing” (Time)

5-10-15-20-25-20-15-10-5
AbMat Sit-Ups
DBL DB Front Rack Lunges

(50/35)

Time Cap: 15 minutes
Front Rack Lunge Standards:

The dumbbells must remain at the shoulders, and the hands must remain around the dumbbell handle for the duration of the rep.

Resting the dumbbells on the shoulders is allowed.

Releasing the grip fromthe handle and letting the dumbbell rest solely on the shoulder is not allowed.

The trailing knee must make contact with the ground at the bottom of each lunge.

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CrossFit East River – WOD

Push Press (E :90 x 5 sets
5s x 5 Reps: Building to 80-85%
– 1s Pause Overhead
)

Suggested %:

5 – 75%

5 – 80%

5 – 85%

5 – 85%

5 – 85%

Push Jerk (E:90 x 2 Sets)

– Looking for light cycled touch and go reps.

– Roughly 50-60% of todays push press.

– Focus on smooth reps with more of a challenge in breathing than loading.

“Into the Nothing” (Time)

5-10-15-20-25-20-15-10-5
AbMat Sit-Ups
DBL Farmers Hold Lunges

(50/35)

Time Cap: 15 minutes

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CrossFit East River – WOD

A.”Fundamentals” (AMRAP – Rounds and Reps)

AMRAP 10

10 C2B/ Pull-Ups / RR

5 Power Cleans

s: 95/65

x:135/95

+: 165/115
-This simple couplet will become dense for those with the ability to perform both movements well.

-It is expected to perform doubles and triples on the bar.

-CTB will need to be broken by many after the first round or 2.

-It will be easy to go out too fast so work onvpacing with this workout.

-Target Score:6-8+ Rounds

Power Clean (Strength Under Pre-Fatigue: EMOM x 8min
Loads per set (by %): 80, 80, 80, 80, 80, 85-90, 85-90, 85-90)

Build to 80%-90%

Suggested:

4 @ 80%

2 @ 85-90%

2 @ 85-90%

-We are working on consistency with the power clean with some pre-fatigue from today’s met-con

-If any member is particularly tired from the met-con lower percentages

-The last 3 minutes can be used to build

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CrossFit East River – WOD

Back Squat (2s x 8r @ 75%
2s x 4-6r @ 80%)

– As we progress through this cycle the volume sets will start to get heavier and have less volume than we started with.

– This 80% a weight you hit on the 16th for 3-5reps. Try to hit for 1-2 more reps this week.

Metcon (Time)

In 8 mins:

Buy In:

25 Burpees to 6″ Target

Then AMRAP:

12 Wall Balls

3 Wall Walks

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CrossFit East River – WOD

“Dante’s Inferno” (Time)

In teams of 2:

80/64c Row – (72 F/M)

60 DBL DB Shoulder to Overheads

40 DBL DB Box Step-Overs

20 Devil’s Presses

40 DBL DB Box Step-Overs

60 DBL DB Shoulder to Overheads

80/64c Row -(72 F/M)

s: 35s/20s

x: 50s/35s

+: 70s/50s

Time Cap: 27minutes
– All movements can be shared any way.

– Plan to break off big chunks at a time to avoid switching too often.

– The devils presses will require the most switches.

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CrossFit East River – WOD

Power Snatch (Every :90s x 5 Rounds
3 Power Snatch Singles)

“Mid-line Madness” (Time)

3 Rounds for Time:

20 Overhead Squats

20 Toes to Bars

s: 75/55

x: 95/65

+:115/75

Time Cap: 11minutes
-This simple for time met-con has a lot of density in both movements

-Advanced athletes may be able to hold unbroken for the OHS and most of the TTB

-Most will need to plan 2-3 breaks on both to chip away at the reps.

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