Today's WOD

Your workout of the day!

Announcements

📍 FYR Mental Health Awareness Fundraiser / WOD
– This Saturday – all classes
–Mental Health Donate Link

📍 MURPH
The Hero Workout ‘Murph’ will stay on Memorial Day Monday!
We will run 3 Heats starting at 9:30am.
– Social at 11th St. Tavern at 2pm to follow

📍 NEW Evening Class times: OG 4p / WODs @ 5p, 6p, 7pm
Per Poll Results we will be shifting ALL evening classes back by :30min.
THIS CHANGE WILL BEGIN MON. JUNE 5TH.

🗓 New Evening Schedule:
4p – Open Gym
5p – WOD
6p – WOD
7p – WOD

CrossFit East River – WOD

15 and 30 (Time)

15 DBL DB Hang Clean And Jerks

30 Burpees

1 Mile Run

30 Burpees

15 Devils Press

Cap 25

x: 35/20s

+: 50/35s
Staying a tad lighter today to keep athletes moving, however if athletes want to push a little they can go RX +.

Announcements

📍 FYR Mental Health Awareness Fundraiser / WOD
– This Saturday – all classes
–Mental Health Donate Link

📍 MURPH
The Hero Workout ‘Murph’ will stay on Memorial Day Monday!
We will run 3 Heats starting at 9:30am.
– Social at 11th St. Tavern at 2pm to follow

📍 NEW Evening Class times: OG 4p / WODs @ 5p, 6p, 7pm
Per Poll Results we will be shifting ALL evening classes back by :30min.
THIS CHANGE WILL BEGIN MON. JUNE 5TH.

🗓 New Evening Schedule:
4p – Open Gym
5p – WOD
6p – WOD
7p – WOD

CrossFit East River – WOD

Deadlift (Hand Release Deadlifts
5-5-5-3-1+
%:70-75-80-85-90)

– Hand Release Deadlifts means athletes need to reset each rep. (Not touch and go reps)

– Focus on bracing for each rep.

+ means athletes should perform max reps on the final set.

– No measure athletes should build over the sets and reps to a challenging last set of 5-7.

Work / Rest (AMRAP – Reps)

Every :30s by 5 Rounds

1) Row cals.

2) Rest

3) Burpee Box Jump

4) Rest

—Repeat until 5 rounds is complete—
Score is Max Cals + Max Burpee Box Jumps.

– With :30s built-in rest for each movement, athletes should look to push the pace and hold on for the metcon.

WOD – Tue, May 23

May 23, 2023

Announcements

📍 FYR Mental Health Awareness Fundraiser / WOD
– This Saturday – all classes
–Mental Health Donate Link

📍 MURPH
The Hero Workout ‘Murph’ will stay on Memorial Day Monday!
We will run 3 Heats starting at 9:30am.
– Social at 11th St. Tavern at 2pm to follow

📍 NEW Evening Class times: OG 4p / WODs @ 5p, 6p, 7pm
Per Poll Results we will be shifting ALL evening classes back by :30min.
THIS CHANGE WILL BEGIN MON. JUNE 5TH.

🗓 New Evening Schedule:
4p – Open Gym
5p – WOD
6p – WOD
7p – WOD

CrossFit East River – WOD

Strength / Skill (3 Rounds for reps)

3 sets of

Strict TTB – Max Reps

10 Band Pull-aparts

Rest :30s
– Feet stay in front of the rig

– Scale Toes to target in space

Bench Press (5 @ 65%
5 @ 70%
3 @ 75%
3 @ 85%
3+ Max Reps at @ 95%

% based off 3 RM from last week.
If you are tired or struggling to hit %’s, use 5% under your 3RM from testing.)

Seven Up (AMRAP – Rounds and Reps)

AMRAP 8min

7 HR Push-ups

7 TTB / Knee Raises

7 Squat Jumps

x: 20# Vest

WOD – Mon, May 22

May 22, 2023

Announcements

📍 FYR Mental Health Awareness Fundraiser / WOD
– This Saturday – all classes
–Mental Health Donate Link

📍 MURPH
The Hero Workout ‘Murph’ will stay on Memorial Day Monday!
We will run 3 Heats starting at 9:30am.
– Social at 11th St. Tavern at 2pm to follow

📍 NEW Evening Class times: OG 4p / WODs @ 5p, 6p, 7pm
Per Poll Results we will be shifting ALL evening classes back by :30min.
THIS CHANGE WILL BEGIN MON. JUNE 5TH.

🗓 New Evening Schedule:
4p – Open Gym
5p – WOD
6p – WOD
7p – WOD

CrossFit East River – WOD

Back Squat (1 rep @ 83% of 3RM from last week
–Rest 30 sec–

Then 2 reps
–Rest 30 sec–

Then 3 reps…
–Rest 30 sec

Continue to add 1 rep until you reach an 9/10 RPE, leaving 1 reps in the tank for the
If partnered: You go, I go alternating)

– Build to 83%3 RM OR 75% of 1 RM

– Squat adding 1 rep every set.

– Rest :30 between each. (short)

– Cap at 10min

Helen (Time)

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

WOD – Wed, May 10

May 10, 2023

CrossFit East River – WOD

Deadlift (Every 2 mins x 10 (5 sets)
5s x 5r building: 5-5-5-5-5+
%: 45-55-65-75-80+
(+: Max reps at 80%))

– This is the start of our deadlift cycle.

– Over the course of this cycle we will build to a tough single at the end.

– Start light and build to a moderate heavy 5 with 2-3 reps left in the tank.

– on the last set do a max set aiming for 6-8.

Scooter Brown (AMRAP – Reps)

(2min on 1 min off)x 4 sets:

In 2min:

24/20 cal row

MAX Burpee to pull up bar 6″ above reach

–rest 1min–

Scale:

Row: 20/16

Regular Burpees

Scoring: Burpee Reps (higher is better)
Target:

1:30 row

:30 burpees to target

1 min rest

*Intent – This is a test/retest for this cycle. We are testing repeatable aerobic capacity.

*Feel – Members should go at a pace that they can recover in the first two rounds but expect some fall off by the end.

– Use a bar that is roughly 6 inches outside of your reach for burpees.

Sharing athletes need to ensure they pick a cal number they can be off the rower by 1:30 (when tired)

WOD – Tue, May 9

May 9, 2023

CrossFit East River – WOD

Toes-To-Bar (Strength and skill – warm-up
3s x 5 reps

Options:
A) Contact with bar
B) Toes to target in space
C) Hollow/Arch w/Knee raise)

Bench Press (Every 2m x 10 (5 sets)
3 Bench Press)

– A move not normally done in CF gyms, we can build to a heavy 3 today.

“Keep Climbing” (AMRAP – Rounds and Reps)

In 10 min climb the ladder:

5s-10s-15s-20s…etc

5 wall balls

5 box jump overs

–rest :20 —

10 wall balls

10 box jump overs

–rest :20–

15 wall balls

15 box jump overs

–rest :20 —

etc …

x: 20/14″ box

+: 30/24″ box
Score is round achieved plus reps.

ex: finished round of 15 + 10 Wall balls = 15 + 10

WOD – Sat, May 6

May 6, 2023

Announcements

Weightlifting Meet Sign-up Sheet: Link

🗓 May 6th @ CFER: 10a-2p
** Sign-up by Thursday for planning purposes
🥞 Potluck – bring food!

🙋‍♀️ We need 1 Judge & 3 Plate Changers

Shoe Rack and Lost & Found
– 1 Member = 1 Shoe Spot

(shoe rack for shoes, and what small items can fit neatly within shoes)

– Claim your Lost and Found

CrossFit East River – WOD

Weightlifting Meet

10a – 2p

Friday

May 5, 2023

Announcements

Weightlifting Meet Sign-up Sheet: Link

🗓 May 6th @ CFER: 10a-2p
** Sign-up by Thursday for planning purposes
🥞 Potluck – bring food!

🙋‍♀️ We need 1 Judge & 3 Plate Changers

Shoe Rack and Lost & Found
– 1 Member = 1 Shoe Spot

(shoe rack for shoes, and what small items can fit neatly within shoes)

– Claim your Lost and Found

CrossFit East River – WOD

Intervals: Cals + Abs (Calories)

Minutes + (2 min rest)
8-6-4-2-1

– Row or Bike
– Max cals. in each time interval.
– Rest 2 min between intervals
– Athletes competing in the meet should treat today as a deload day.

– Athletes looking for some extra AB work can do 1 minute of abs after row.

– Abs of athletes choice: Plank/Bicycles/Body Saw…etd.

– Give 1 minute complete rest between sets

SWEAT RIVER

May 4, 2023

Announcements

Weightlifting Meet Sign-up Sheet: Link

🗓 May 6th @ CFER: 10a-2p
** Sign-up by Thursday for planning purposes
🥞 Potluck – bring food!

🙋‍♀️ We need 1 Judge & 3 Plate Changers

Shoe Rack and Lost & Found
– 1 Member = 1 Shoe Spot

(shoe rack for shoes, and what small items can fit neatly within shoes)

– Claim your Lost and Found

CrossFit East River – WOD

Meet Sign-up

Last Day to sign-up for the meet.

Meet Sheet – Sign-up link

DON’T WEIGH ME DOWN (Time)

With a partner…

6 RNDs
250/200 Row
10 Deficit Push-ups (25s)

6 RNDs
15/12c Bike
20 Plate G2OH (45/25)

6 RNDs
200m Run
10 Pull-ups

x: 20# weight vest

Alternate full rounds with partner.
Can use Weight Vests or hold weights.

OR

Push-ups: Plate on upper back.

Deficit: 2 plates on either side of athlete.

Pull-ups: Hold 20/10 DB between feet

Tuesday

May 3, 2023

Announcements

Weightlifting Meet Sign-up Sheet: Link

🗓 May 6th @ CFER: 10a-2p
** Sign-up by Thursday for planning purposes
🥞 Potluck – bring food!

🙋‍♀️ We need 1 Judge & 3 Plate Changers

Shoe Rack and Lost & Found
– 1 Member = 1 Shoe Spot

(shoe rack for shoes, and what small items can fit neatly within shoes)

– Claim your Lost and Found

CrossFit East River – WOD

Clean and Jerk (E :90 x 7
1-1-1-1-1-1-1)

Clean and Jerk singles up to your opening weight. (85-90%)

Time to reduce accumulated fatigue as much as possible while maintaining strength, speed and technical precision. It is not a time to get stronger, faster, or technically better—that work is already done. The idea is to be able to access all of that existing ability for the meet.

Deload but stay primed.

Weightlifting Meet is this Saturday so stay light and focus on speed, elbow lockouts, and hitting positions.

Sign-up if you have not!

50 CCs (Time)

50 Criss Cross / 100 SU

40 KBS – Russian

30 DB Hang Clean + Jerk (15/15)

20 TTB / Knee raises

30 DB Hang Clean + Jerk (15/15)

40 KBS – Russian

50 Criss Cross/ 100 SU

s: DB: 35/26 KB: 35/20

x: DB: 50/35 KB: 53/35

+: DB: 70/50 KB: 73/53

Cap 12
A fun down and up chipper.

– Athletes should cap the CC at 1:00 to keep moving.

– Athletes can break up the DB C&J however they want to, but should try to a minimum of 5/side.

Today's WOD

Announcements

CrossFit East River – WOD

15 and 30 (Time)

Announcements

CrossFit East River – WOD

Deadlift (Hand Release Deadlifts 5-5-5-3-1+ %:70-75-80-85-90)

Work / Rest (AMRAP – Reps)

Announcements

CrossFit East River – WOD

Strength / Skill (3 Rounds for reps)

Bench Press (5 @ 65% 5 @ 70% 3 @ 75% 3 @ 85% 3+ Max Reps at @ 95% *% based off 3 RM from last week. *If you are tired or struggling to hit %’s, use 5% under your 3RM from testing.)

Seven Up (AMRAP – Rounds and Reps)

Announcements

CrossFit East River – WOD

Back Squat (1 rep @ 83% of 3RM from last week –Rest 30 sec– Then 2 reps –Rest 30 sec– Then 3 reps… –Rest 30 sec Continue to add 1 rep until you reach an 9/10 RPE, leaving 1 reps in the tank for the If partnered: You go, I go alternating)

Helen (Time)

CrossFit East River – WOD

Deadlift (Every 2 mins x 10 (5 sets) 5s x 5r building: 5-5-5-5-5+ %: 45-55-65-75-80+ (+: Max reps at 80%))

Scooter Brown (AMRAP – Reps)

CrossFit East River – WOD

Toes-To-Bar (Strength and skill – warm-up 3s x 5 reps Options: A) Contact with bar B) Toes to target in space C) Hollow/Arch w/Knee raise)

Bench Press (Every 2m x 10 (5 sets) 3 Bench Press)

“Keep Climbing” (AMRAP – Rounds and Reps)

Announcements

CrossFit East River – WOD

Weightlifting Meet

Announcements

CrossFit East River – WOD

Intervals: Cals + Abs (Calories)

Announcements

CrossFit East River – WOD

Meet Sign-up

DON’T WEIGH ME DOWN (Time)

Announcements

CrossFit East River – WOD

Clean and Jerk (E :90 x 7 1-1-1-1-1-1-1)

50 CCs (Time)

Deadlift (Hand Release Deadlifts
5-5-5-3-1+
%:70-75-80-85-90)

Bench Press (5 @ 65%
5 @ 70%
3 @ 75%
3 @ 85%
3+ Max Reps at @ 95%

% based off 3 RM from last week.
If you are tired or struggling to hit %’s, use 5% under your 3RM from testing.)

Back Squat (1 rep @ 83% of 3RM from last week
–Rest 30 sec–

Then 2 reps
–Rest 30 sec–

Then 3 reps…
–Rest 30 sec

Continue to add 1 rep until you reach an 9/10 RPE, leaving 1 reps in the tank for the
If partnered: You go, I go alternating)

Deadlift (Every 2 mins x 10 (5 sets)
5s x 5r building: 5-5-5-5-5+
%: 45-55-65-75-80+
(+: Max reps at 80%))

Toes-To-Bar (Strength and skill – warm-up
3s x 5 reps

Options:
A) Contact with bar
B) Toes to target in space
C) Hollow/Arch w/Knee raise)

Bench Press (Every 2m x 10 (5 sets)
3 Bench Press)

Clean and Jerk (E :90 x 7
1-1-1-1-1-1-1)