Today's WOD

Your workout of the day!

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

Front Squat (5-5-5-5-5
%: 40-50-60-65-65)

Deload – Build to 2 sets at 65%.

– Work positioning and speed out of the bottom.

Metcon (AMRAP – Rounds and Reps)

AMRAP 10min

5 Box Jumps

10 Push-ups

15 Sit-ups

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

Snatch (E :90 x 8
1-1-1-1 / 1-1-1)

Snatch singles up to your Opening weight – 87%-92%

3 sets @ 87-92(x3)

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.

Once (Time)

Buy-in: Run 400

2 Rounds

15 OHS

15 Burpee over Bar

Cash-Out: Run 400

s: 45/35

x: 95/65

+: 115/85

Cap 12

Saturday

April 29, 2023

Announcements

Weightlifting Meet Sign-up Sheet: Link

🗓 May 6th @ CFER: 10a-2p
🥞 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

Sat Day (Time)

With a partner…break up however:

Buy-in:

– 200 Air Squats

– 100 HR Push-ups / Knees

– 2k Row

Into..

2 RNDs

30 TTB / Knee raises / V-ups

20 Squat Cleans

s: 95/65

x: 135/95

+: 155/105

Cap 30
– Teams can break up each movement how they see fit.

– Movements must be completed in order.

WOD – Fri, Apr 28

April 28, 2023

Announcements

Weightlifting Meet Sign-up Sheet: Link

🗓 May 6th @ CFER: 10a-2p
🥞 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

Shoulder Press (BB: 7-10
5-3-1-1-1-1)

– Let’s run it back and give it another try! You know your attempts – go for it.

– Going for a heavy single today!!

– Get tight and press hard.

Metcon (AMRAP – Reps)

EMOM x 12

m1: Rope Climbs**(2x)

m2: Devil’s Press

m3: Wall Balls**(1/2)

m4: Rest

s: 35/20s

x: 50/35s

*Score is total reps*

**Only 1/2 the reps count for Wall Balls….

** Rope climbs count as 2x…
– With no rest between movements athletes should give themselves :10s buffer to switch movements.

– With Rope climbs being a longer duration move, ALL rope climbs count as DOUBLE.

1 Rope Climb = Score of 2

– With Wall Balls being the one movement to gain many reps, all Wall Ball reps will only count as .5

Example: 20 wall balls = Score of 10

SWEAT RIVER

April 27, 2023

Announcements

Weightlifting Meet Sign-up Sheet: Link

🗓 May 6th @ CFER: 10a-2p
🥞 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

inVested in your 20s (Time)

4 Rounds

400m Run

20 Pull-ups / Ring Rows

20 Ab-Mat Sit-ups

20 Russian Twists

20 Body Saw

x: 20# Weight Vest

+: 5 Rounds

Cap: 25

Barbell Bicep Curl (Finisher if time:
50 BB Curls
20 Band Tricep Push-downs every break

+: 75 / 25
++: 100/300)

WOD – Wed, Apr 26

April 26, 2023

Announcements

Weightlifting Meet Sign-up Sheet: Link

🗓 May 6th @ CFER: 10a-2p
🥞 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 (Every :90 x 8 sets
%: 55.65.75.80.87 / 93.96.101
Build to a Heavy single
)

– Athletes can build to a heavy single today, either matching their previous 1 RM or trying to best it.

– Athletes can squat clean or power clean.

– Full arm/elbow lockouts (with ZERO arm bend are the only lifts that count)

– Reminder: In a meet you get 3 attempts

– Athletes should pat attention to their weight jumps to keep in mind for the weightlifting meet.

Meet attempts (suggestions)

Opener (First Attempt): 90– 93%

Second Attempt: 95 – 96%

Third Attempt: 100%+ (or the weight you want to hit)

Metcon (Time)

3 Rounds

15 HR Push-ups

30 Air Squats

Into

3 Rounds

6 TTB / Knee Raises

12 Jump Lunges

+: 15 Kipping HSPU / 15 TTB

Cap 10

WOD – Tue, Apr 25

April 25, 2023

Announcements

Weightlifting Meet Sign-up Sheet: Link
– Give something new a shot

– Sign-up even if a “maybe”

– May 6th @ CFER: TBD

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

Front Squat (Find a Heavy Single
BB – 10
7 – 50%
5 – 65%
3 – 75%
1-1-1 (85—> 101%))

– Build to a heavy single in 1-3 attempts

Metcon (AMRAP – Rounds and Reps)

In 8min…

Buy-in: 400m run

AMRAP remaining

10 Box Jumps / Step-ups

20 V-ups / Knee tucks

30 DU / 50 Singles

WOD – Mon, Apr 24

April 24, 2023

Announcements

Weightlifting Meet Sign-up Sheet: Link
– Give something new a shot

– Sign-up even if a “maybe”

– May 6th @ CFER: TBD

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

Snatch (Every :90 x 8 sets
%: 55.65.75.80.87 / 93.96.101
Build to a Heavy single
)

– Athletes can build to a heavy single today, either matching their previous 1 RM or trying to best it.

– Athletes can Power or Squat Snatch.

– Full arm/elbow lockouts (with ZERO arm bend are the only lifts that count today)

– Reminder: In a meet you get 3 attempts

– Athletes should pat attention to their weight jumps to keep in mind for the weightlifting meet.

Meet attempts (suggestions)

Opener (First Attempt): 90– 93%

Second Attempt: 95 – 96%

Third Attempt: 100%+ (or the weight you want to hit)

Toe the line (Time)

Every 2min x 5 Rounds (10min)

15/12c Row

8 Burpee to Line (to stand / no jump)

* Rest in remaining time.

* Score is slowest round.

s: 10/8c / 6 burpees

x: 15/12 / 8 burpees

+: 20/16 / 10 burpees
– Athletes should aim to be off the rower in 1:00.

– Athletes can share rowers, but Partner A must be off rower by 1:00. Reduce calories if need.

– Burpees to line: Hands and feet must start and finish on the line. Athletes must stand all the way up.

WOD – Sat, Apr 22

April 22, 2023

CrossFit East River – WOD

9a and 10a – Elizabeth

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

Community WOD – Scavenger Hunt (AMRAP – Rounds and Reps)

AMRAP 22mins

P1: Runs 200

P2:MB Sit-ups w/Straight arms

P3:Burpee Box Jumps
– Partner 1 (The Runner) controls the pace.

– Partner’s 2 and 3 Work until the Runner returns.

– Athletes rotate until 5 Rounds are complete

*Athletes 1 is score person.

– If Athlete 1 makes itthrough the workout 5x + 5 BBox Jumps the score is 5+5.

WOD – Fri, Apr 21

April 21, 2023

Announcements

Scavenger Hunt Sign-up Sheet: Link

April 22 @ CFER: 12:30

Weightlifting Meet Sign-up Sheet: Link

May 6th @ CFER: TBD

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

Shoulder Press (BB: 7-10
5-3-1-1-1-1)

– Going for a heavy single today!!

– Get tight and press hard.

Metcon (Time)

5 Rounds

4 Devil’s Press

6 Shoulder-To-Overhead – DBs

8 Lunge Steps – DBs at side

10 Criss Cross / 20 Singles

s: 35/20

x: 50/35

Cap 10min

Today's WOD

Announcements

CrossFit East River – WOD

Front Squat (5-5-5-5-5 %: 40-50-60-65-65)

Metcon (AMRAP – Rounds and Reps)

Announcements

CrossFit East River – WOD

Snatch (E :90 x 8 1-1-1-1 / 1-1-1)

Once (Time)

Announcements

CrossFit East River – WOD

Sat Day (Time)

Announcements

CrossFit East River – WOD

Shoulder Press (BB: 7-10 5-3-1-1-1-1)

Metcon (AMRAP – Reps)

Announcements

CrossFit East River – WOD

inVested in your 20s (Time)

Barbell Bicep Curl (Finisher if time: 50 BB Curls 20 Band Tricep Push-downs every break +: 75 / 25 ++: 100/300)

Announcements

CrossFit East River – WOD

Clean and Jerk (Every :90 x 8 sets %: 55.65.75.80.87 / 93.96.101 Build to a Heavy single )

Metcon (Time)

Announcements

CrossFit East River – WOD

Front Squat (Find a Heavy Single BB – 10 7 – 50% 5 – 65% 3 – 75% 1-1-1 (85—> 101%))

Metcon (AMRAP – Rounds and Reps)

Announcements

CrossFit East River – WOD

Snatch (Every :90 x 8 sets %: 55.65.75.80.87 / 93.96.101 Build to a Heavy single )

Toe the line (Time)

CrossFit East River – WOD

9a and 10a – Elizabeth

Elizabeth (Time)

Community WOD – Scavenger Hunt (AMRAP – Rounds and Reps)

Announcements

CrossFit East River – WOD

Shoulder Press (BB: 7-10 5-3-1-1-1-1)

Metcon (Time)

Front Squat (5-5-5-5-5
%: 40-50-60-65-65)

Snatch (E :90 x 8
1-1-1-1 / 1-1-1)

Shoulder Press (BB: 7-10
5-3-1-1-1-1)

Barbell Bicep Curl (Finisher if time:
50 BB Curls
20 Band Tricep Push-downs every break

+: 75 / 25
++: 100/300)

Clean and Jerk (Every :90 x 8 sets
%: 55.65.75.80.87 / 93.96.101
Build to a Heavy single
)

Front Squat (Find a Heavy Single
BB – 10
7 – 50%
5 – 65%
3 – 75%
1-1-1 (85—> 101%))

Snatch (Every :90 x 8 sets
%: 55.65.75.80.87 / 93.96.101
Build to a Heavy single
)

Shoulder Press (BB: 7-10
5-3-1-1-1-1)