Today's WOD

Announcements

🎉 10-Year Anniversary Party: 6/24
🏳️‍🌈 PRIDE Workout: 6/24

———

🎉 10-Year Anniversary Party
Date: Sat. 6/24
Time: 5pm ET
Location: 125 E 12 th St, Apt 1F (Brian C’s apt)
RSVP Link

In for the “The Games”?

Let’s Play Sign-up Link

CrossFit East River – WOD

Strength & Skill (No Measure)

E2 x 4 RNDS

2 Turkish Get-ups (1/1)

1-3 Rope Climbs / Peg Boards / 10 RR
– Athletes can build in TGU progressing to heavier and heavier KB or DB.

– In the remaining time athletes can do a max set of rope climbs

Metcon (Time)

5 RNDs

15 KB Push Press

20 Box Jumps

s: 35/26

x: 53/35

+: 70/53

Cap 13

*can sub DBs
– Athletes should pick a weight they could cycle for 10 reps unbroken when fresh.

– Athletes can share boxes in a “You go-I go” fashion.

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Announcements

🎉 10-Year Anniversary Party: 6/24
🏳️‍🌈 PRIDE Workout: 6/24

———

🎉 10-Year Anniversary Party
Date: Sat. 6/24
Time: TBD (evening)
Where: Local East Village Apt.
RSVP Link

CrossFit East River – WOD

Strength & Skill (No Measure)

4 RNDS

2 Turkish Get-ups (1/1)

1-3 Rope Climbs / Peg Boards / 10 RR
– Athletes can build in TGU progressing to heavier and heavier KB or DB.

– In the remaining time athletes can do a max set of rope climbs

Metcon (Time)

5 RNDs

15 KB Push Press

20 Box Jumps

s: 35/26

x: 53/35

+: 70/53

Cap 13

*can sub DBs
– Athletes should pick a weight they could cycle for 10 reps unbroken when fresh.

– Athletes can share boxes in a “You go-I go” fashion.

Read More

Announcements

🎉 10-Year Anniversary Party: 6/24
🏳️‍🌈 PRIDE Workout: 6/24

———

🎉 10-Year Anniversary Party
Date: Sat. 6/24
Time: 5pm ET
Location: 125 E 12 th St, Apt 1F (Brian C’s apt)
RSVP Link

In for the “The Games”?

Let’s Play Sign-up Link

CrossFit East River – WOD

Juneteenth

Juneteenth is a holiday celebrated in the United States on June 19th, commemorating the emancipation of enslaved African Americans. It marks the day in 1865 when news of their freedom reached Texas, two years after the Emancipation Proclamation. The delay in delivering the news was due to various factors, including the resistance of slaveholders and the limited presence of Union troops in Texas during the Civil War. It was not until Union General Gordon Granger arrived in Galveston on June 19, 1865, and announced the end of slavery that the enslaved people in Texas learned of their liberation. On June 17, 2021 (155 years later), Juneteenth became a federal holiday under the presidency of Joe Biden, recognizing its importance nationwide and prompting reflection on the legacy of slavery and the ongoing pursuit of equality.

JUNETEENTH (Time)

6 ROUNDS

200m Run

19 Sit-ups

18 DB Snatches (alt.)

65 DU / 100 Single

s: 35/20

x: 50/35

Cap 25

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Announcements

Monday June 19th – Juneteenth
6am Canceled

🎉 10-Year Anniversary Party: 6/24
✊ Juneteenth Workout: 6/19
🏳️‍🌈 PRIDE Workout: 6/24

———

🎉 10-Year Anniversary Party
Date: Sat. 6/24
Time: TBD (evening)
Where: Local East Village Apt.
RSVP Link

CrossFit East River – WOD

ODDS are 20 to 5 (Time)

Partner Workout: Split However…

20-19-18-17-16-15…..7-6-5.

DB Snatch

Burpee Pull-ups

s: 35/20

x: 50/35

+: 70/53

cap 20
– Partners can split the reps however the wish, but must be completed in order.

– 20 down to 5

Read More

Announcements

🎉 10-Year Anniversary Party: 6/24
✊ Juneteenth Workout: 6/19
🏳️‍🌈 PRIDE Workout: 6/24

———

🎉 10-Year Anniversary Party
Date: Sat. 6/24
Time: TBD (evening)
Where: Local East Village Apt.
RSVP Link

CrossFit East River – WOD

Snatch (1-1-1-1-1 / 1-1-1-1
%: 55-65-75-85-90 / 65-70)

– Build to 90%, if successful, move to 95%

– drop and do 5 singles @ 65-70%

Inversion Immersion (AMRAP – Rounds and Reps)

AMRAP 12

Row 200m

5 Wall Walks

Row 200m

10 Strict Handstand Push-Ups / Negatives / Piked

Row 200m

10 Kipping Handstand Push-Ups / Hand-Release

–Repeat until time is up–

s: Piked / HR push-ups

x: Facing away

+: 15 reps HSPUs on both
Feel: Pressing endurance will be the main bottleneck here and how well athletes can keep up their strength as the movements get harder.

– Athletes can sub wall facing if they choose

Read More

Announcements

🎉 10-Year Anniversary Party: 6/24
✊ Juneteenth Workout: 6/19
🏳️‍🌈 PRIDE Workout: 6/24

———

🎉 10-Year Anniversary Party
Date: Sat. 6/24
Time: TBD (evening)
Where: Local East Village Apt.
RSVP Link

CrossFit East River – WOD

Gate Check (Time)

5 Rounds

200m Run

50 CC / DU / 100 SU

3 Rope Climbs / L-Sit Ring Pull Ups / 10 Ring Rows

:30 Hollow Hold

*can sub 1 Peg Board / 1 seated legless

Cap 25

Read More

Announcements

🎉 10-Year Anniversary Party: 6/24
✊ Juneteenth Workout: 6/19
🏳️‍🌈 PRIDE Workout: 6/24

———

🎉 10-Year Anniversary Party
Date: Sat. 6/24
Time: TBD (evening)
Where: Local East Village Apt.
RSVP Link

CrossFit East River – WOD

Deadlift (Hand Release Deadlifts
3-3 / 3-3-3+ / 3
%: 50-55 / 65-75-85 / 65)

– Hand Release means reset EVERY Rep

– Don’t skip the set-up. Athletes should focus on bracing and leg drive.

– Base these % of 1 RM

Leg Drive (Time)

3 Rounds for Time:

16 DBL DB Walking Lunge Steps – (Farmers)

20 Wall Balls

24 Air Squats

s: 35/20

x: 50/35

+: 70/50

Time Cap: 9 minutes
– These movements are compounded on each other using similar muscle groups so break up the reps in order to keep moving.

Read More

Announcements

🎉 10-Year Anniversary Party: 6/24
✊ Juneteenth Workout: 6/19
🏳️‍🌈 PRIDE Workout: 6/24

———

🎉 10-Year Anniversary Party
Date: Sat. 6/24
Time: TBD (evening)
Where: Local East Village Apt.
RSVP Link

CrossFit East River – WOD

Strength & Skill (5 Rounds for reps)

E 2 x 5 Rounds (2 RIR)

3-5 HSPU / Negatives / Box

3-5+ Strict C2B Bar Pull-ups / Banded

HSPU: All versions available. Facing / Deficit…
– 2 RIR = 2 reps in reserve

– Practice good technique in a rep range that is accomplishable.

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
– Pick a weight an athlete can cycle unbroken

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CrossFit East River – WOD

Back Squat (Week 5 of ‘Auto-Regulated’ BS cycle: 89%

1 Back Squat @ 89% of 3RM
— Rest :30s after each round

*ADD +1 Rep every round ( 1-2-3-4-5..))

– Using % based off 3 RM from (May 8th)

– If no measure the bar should be heavier than last week.

– Continue to add 1 rep until you reach a 9/10 RPE, leaving 1 reps in the tank for the day.

– The overall volume should be less because the weight should be heavier.

– Athletes should look to be in rounds 3-5.

Front of the Toes (Time)

11-9-7-5-3

Front Squats

Toes 2 Bar / Knee Raises / V-ups

s: 95/65

x: 135/95

+ 155/105

Time Cap: 6 minutes
– Athletes should find a weight go unbroken with this tight time cap.

– Scale volume on ttb to make time cap

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CrossFit East River – WOD

Jo (Time)

With a Partner:

3 Rnds:

25 BBJO

91 DU / 150 Singles

…

3 Rnds:

25 OHS(95/65)

91 DU / 150 Singles

…

3 Rnds:

25 TTB / Knees to Space

91 DU / 150 Singles

Cap 30 minutes

+: TTB –> BMU
– Reps accumulated in ‘you go-I go’ style. Help each other as needed.

– The later movements will require more breaks and trade offs so athletes should start trading early to be able to keep moving.

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