March 3, 2023
CrossFit East River – WOD
EMOM 24m (No Measure)
m1: 1-2 Wall Walk Practice
m2: 25 DU + : 20s Plank Hold
m3: 10 RR + :20s Wall Sit
m4: Rest
Today's WOD
Your workout of the day!
March 2, 2023
CrossFit East River – WOD
Row into your 30s (Time)
1,500/1200m Row
30 V-ups / Tucks
1,000/800m Row
30 HR Push-ups
750/625m Row
30 V-ups / Tucks
500/400m Row
30 DB Snatches (alternating)
s: 35/20
x: 50/35
Cap 30
March 1, 2023
CrossFit East River – WOD
Strength & Skill (AMRAP – Reps)
EMOM: (:30 / :30) – (10min)
m1: C2B / Pull-ups
m2:6-8 Pistols / Candlestick to 1 or 2 leg squat
Strength:
A) 1-5 Strict / Deficit
B) 1-3 Negatives
Skill:
Kipping
– Athletes can choose to work on strength or skill.
Partner WOD (AMRAP – Reps)
10 AMRAP: Waterfall style
20 KB Goblet Walking Lunge Steps
5 TTB / Hang Knee Raises
20 SA KB Push Press (10/10)
5 C2B / Pull-ups
s: 35/26
x: 53/35
Waterfall style:
Partner 1 will begin and Partner 2 must wait until Partner 1 has completed the lunges.
Partner 2 cannot move on until partner 1 has finished theTTB and etc.
February 28, 2023
CrossFit East River – WOD
Snatch Complex (Every 1:15 x 6
1 Power Snatch
1 Overhead Squat)
“Ante Up” (AMRAP – Rounds and Reps)
AMRAP 10
Buy in: 150 DU / 200 Singles
AMRAP with remaining time :
15 wall balls
9 box jump overs
3 wall walks
February 27, 2023
CrossFit East River – WOD
“Chippy” (Time)
2 RNDs
60/48c Row
50 Kettlebell Swings (53/35)
40 Single KB OH Lunges
30 V-Ups
20 HR Push-ups
10 C2B / Pull-ups / RR
s: 35/26
x: 50/35
+: 70/50
Time Cap: 25 minutes
February 24, 2023
CrossFit East River – WOD
EMOM 24m (No Measure)
m1: 50 Jump Rope / DU / Criss Cross
m2: 2-3 Wall Walk / Hand Stand Walk
m3: 6-8 Pistols / Candlestick to 1 or 2 leg squat
m4: Rest
Movement Practice (No Measure)
EMOM: Prep movements for The Open
Minute 1: Movement 1
Minute 2: Movement 2
Minute 3: Movement 3
Minute 4: Movement 4 or Rest
*Score = Checkbox
*Move for Quality!
-This gives athletes a chance to practice a skill of choice they want to get better at for The Open
-Today is geared towards “practice” and dialing in mechanics at a controlled heart rate
-Athletes should choose an appropriate rep scheme for each movement that keeps today’s workout at practice intensity
February 23, 2023
CrossFit East River – WOD
Bagels (Time)
1000/800m Row
60 Air Squats
30 V-ups
750/600m Row
50 KBS – American
25 Knee Tucks
500/400m Row
40 HRPush-ups
20 Sit-ups
Pre-Open Athletes should stay light and move smooth and consistently.
February 22, 2023
CrossFit East River – WOD
Strength & Skill (AMRAP – Reps)
EMOM: (:30 / :30) – (10min)
m1: Handstand Push-ups
m2: Kipping C2B / Pull-ups
Strength:
A) 1-5 Strict / Deficit
B) 1-3 Negatives
Skill:
Kipping
– Athletes can choose to work on strength or skill.
No Weights (Time)
8 RNDs
2 Wall Walks / As Far as you can / 3 Inchworms
10 Box Jumps
20 DU / 40 Singles
Cap 12
February 21, 2023
CrossFit East River – WOD
Jerk Complex (E90 X 6 Rnds
2 Push Jerk +
1 Split Jerk)
Build to a heavy complex.
Double Bells (Time)
3 RNDs
10 KB Deadlifts
15 KB Shoulder to Overhead
20 KB FR Walking Lunge Steps
s: Two 35/26s
x: Two 53/35s
Can sub DBs (50/35)
Cap 10
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