Today's WOD

Announcements

Modified Schedule Monday for Martin Luther King Day: 7a, 8a, 9a

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CrossFit East River – WOD

Strength / Skill (AMRAP – Reps)

E4MOM x 3 Rounds

10c Row

10 KBS – (53/35) russian

MAX Unbroken TTB

– rest remainder if time.
Count TTB

“Chip away” (Time)

For Time: (with :45 on / :15 off )

50/40 Row cals.

100 KBS – Russian (53/35)

100 Box Jump Overs

50/40 Row cals.

Cap: 20 minutes

-Performed working 45 second on, 15 seconds off until completion.

-Box Jump Overs: step down standard
– This chipper has short built in rest which will be just enough to allow you to push the pace a little more than you normally would.

-Try to hold on for unbroken sets for the entirety of the working window since there is already mandatory rest.

– Find a steady pace on the row and box jump overs that you can repeat until the end.

– Target Score – 16-18 minutes.

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Announcements

Modified Schedule in January:

See Wodify for schedule updates.

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CrossFit East River – WOD

5 x 500 (5 Rounds for time)

5 Rounds of 500/400m Row

Rest equal to work (1:1)

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Announcements

Modified Schedule in January:

See Wodify for schedule updates.

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2023 Habit Tracker – Start something/ Give up something

CrossFit East River – WOD

“Let the Flames Begin” (Time)

For Time: Partner WOD

3 Rounds:

10 TTB

15 DB Snatch (Alt. 50/35)

3 Rounds:

10 Box Jump

15 Single Arm DB OH Reverse Lunge

3 Rounds:

5 Wall Walks

15 DB Snatch (Alt)

Cap 26 min.
– Waterfall Start with Partner

– Meaning one athlete will start and the other will follow.

-Once A hasfinished with the first movement, B begins the first movement.

-Complete each 3 Round section before moving on to the next.

Wall Sit (Time)

Max Duration Wall-sit @ parallel
Hands off knees.
*Everyone starts at the same time until last one wall sitting.

*If an athlete stopsbefore the 5 min mark,rest :30, and hop back inuntil the last person is finished.

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Announcements

Modified Schedule in January:

See Wodify for schedule updates.

T-Shirts – Put your size and quantity

2023 Habit Tracker – Start something/ Give up something

CrossFit East River – WOD

Push Press (Find a heavy single)

Find a heavy single in 15 min.

Then…

at 75% of Push Jerk1 RM…

MAX REPS for final set.

“Monster” (Time)

For time:

45 Burpees over bar

30 P. Clean and Jerks

15 Burpee C2B /Pull-Ups

S: 75/55

Rx: 115/80

Time Cap: 12minutes
– Athletes should be able to cycle the Clean and Jerks for 3-5 reps when fresh.

– If space allows bar facing burpees.

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Announcements

Modified Schedule in January:

See Wodify for schedule updates.

T-Shirts – Put your size and quantity

2023 Habit Tracker – Start something/ Give up something

CrossFit East River – WOD

“Careful” (AMRAP – Rounds and Reps)

AMRAP 24:

30/20 Row cals

20 Dumbbell Box Step-Ups (50/35)

10 Feet Elevated Ring Rows
-Today calls for asteady movement.

-Pace the row early to focus on the DB Box Step ups in the early rounds.

-Going from Ring rows to rowing will be a tough challenge on the lats and biceps.

-Try to pace in a way that allows a finishing kick.

-Target Score – 5-6 Rounds.

Accessory

3 Sets of:

20 Bent-over BB Row

– rest :30s

12 Dumbell Hammer Curls

– rest :30s

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Announcements

Modified Schedule in January:

See Wodify for schedule updates.

T-Shirts – Put your size and quantity

2023 Habit Tracker – Start something/ Give up something

CrossFit East River – WOD

Power Snatch (Find a heavy single.)

“That’s What You Get” (Time)

For Time:

36 Single Arm DBPush Press

42 Wall Ball Shots

– Rest for 2 minutes

42 Wall Ball Shots

36 Single Arm DBPush Press

S: 35/20

Rx: 50/35

Time Cap: 10 minutes

*includes rest
– Split the DB P.Press evenly between arms.

– Target Score – 8 minutes.

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Announcements

Modified Schedule in January:

See Wodify for schedule updates.

T-Shirts – Put your size and quantity

2023 Habit Tracker – Start something/ Give up something

CrossFit East River – WOD

Toes To Bar (In a 10 min time give 2 attempts at MAX amount of Toes 2 Bar.
Min 1: Attempt 1
Min 2: Rest
Min 3: Attempt 2
Rest to Min 5…
Continue as EMOM: sub max reps

)

-Scale to Kipping “toes to space”
– Find a height target that allows athletes to stay in their kip.
– Scale to hanging Knee raise past 90 degrees.
AFTER those attempts.

Athletes can continue to practice EMOM style their toes to bar skill with sub max number of reps.

example:

Min 5: 3 ttb

Min 6: 3 ttb…etc

“Aint it Fun” (Time)

5 Rounds:

20 American KBS (53/35)

50 Double-Unders / 100 Singles

Time Cap: 10minutes
-This will be a grip test for the majority of athletes.

-Russian swings should be a weight that allows mostly unbroken sets.

-Try to hold on to the double unders to keep moving, but break up if needed to save the grip.

-Target Score – 6 – 10m

Toes-To-Bar (2 sets of Max reps)

-This will be our toes to bar tester for this cycle.

-Allow at most 2 attempts at a max set of TTB in part A.

-The second portion is done “Death by” style adding 1 rep with each minute for at most 10 minutes.

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Announcements

Modified Schedule in January:

See Wodify for schedule updates.

T-Shirts – Put your size and quantity

2023 Habit Tracker – Start something/ Give up something

CrossFit East River – WOD

Back Squat (Build a heavy single.
5-4-3-2-2-1-1-1)

It’s been a sec since the holidays – focus more on form and getting back to good mechanics today as you climb for a heavy single.

“Misery Business” (AMRAP – Rounds and Reps)

AMRAP 12 min

2 Rounds:

7 Hand Release Push-ups

7 Hang Power Clean

Then..

2 Rounds:

7 Pull-ups / Banded / RR

7 Hang Power Clean

Repeat back at top first couplet.

S: 75/55

Rx: 95/65

+: 115/85 (HSPU)
-Once one set of 2 Rounds if complete move to the next set then repeat.

– Once both sections completed, repeat starting over from the top.

– Target is to get through both sections twice.

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Announcements

Modified Schedule in January:

See Wodify for schedule updates.

CrossFit East River – WOD

2022 into 2023 (Time)

Last Year…

12 Wall Walks

31 Wall Balls

20 Devil’s Press

22 Pull-ups

Into… Next Year

1 400m Run

1 200m Run

20 DB Snatches

23 Burpee to line

S: 35/20

Rx: 50/35

+: 70/50

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Announcements

Modified Schedule in January:

See Wodify for schedule updates.

CrossFit East River – WOD

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

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