February 20, 2023
CrossFit East River – WOD
Hang Power Snatch (EMOM x 8
1-1-1-1-1-1)
Build to a heavy.
Metcon (AMRAP – Rounds and Reps)
AMRAP 8
3 Hang PowerSnatch
6 OHS
12 Burpees over bar
s: 75.55
x:115.85
Today's WOD
Your workout of the day!
Hang Power Snatch (EMOM x 8
February 17, 2023
Announcements
Register for The Open! Link here
Week 1 Theme: SpiritWeek!
-Wear your CFER schwag
Week 1 Social: Bobby’s
New local spot on corner by gym (9th & C)
Thursday 3pm – Youtube Announcement Live
CrossFit East River – WOD
EMOM 27.2 (AMRAP – Reps)
EMOM 27:
Minute 1: 15 KBS + Max DUs / Criss-Cross Singles
Minute 2: 8 Box Jumps + Max Cal. Bike / Row
Minute 3: Rest
Score is cals + DUs
Athletes not competing in the open can give this fun EMOMa go!
Open for The Open (No Measure)
EMOM 27:
Minute 1: Movement 1
Minute 2: Movement 2
Minute 3: Movement 3 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 16, 2023
Announcements
Register for The Open! Link here
Week 1 Theme: SpiritWeek!
-Wear your CFER schwag
Week 1 Social: Bobby’s
New local spot on corner by gym (9th & C)
Thursday 3pm – Youtube Announcement Live
CrossFit East River – WOD
CRUISIN TO THE DRIVE-IN (Time)
4 RNDs
600/500m Row
5 Sumo Deadlift High-Pulls (75/55)
10 HR Push-ups or Dips
15 Ring Rows
20 Air Squats
25 Sit-ups
February 15, 2023
Announcements
Register for The Open! Link here
Week 1 Theme: SpiritWeek!
-Wear your CFER schwag
Week 1 Social: Bobby’s
New local spot on corner by gym (9th & C)
Thursday 3pm – Youtube Announcement Live
CrossFit East River – WOD
Snatch Complex (Every 1:15 x 7 rounds
1 Snatch +
1 Overhead Squat)
Athletes should aim to catch as low as their mobility allows.
CYCLE T (AMRAP – Rounds and Reps)
AMRAP 8
50 DU / 75 Singles
7 Burpee over Bar
9 Overhead Squats
s: Hang P. Snatch BB (45/35)
x: 75/55
– Bar should be light for unbroken sets. Some may choose to add one break into the snatches to keep a steady pace.
February 14, 2023
Announcements
Register for The Open! Link here
Week 1 Theme: SpiritWeek!
-Wear your CFER schwag
Week 1 Social: Bobby’s
New local spot on corner by gym (9th & C)
Thursday 3pm – Youtube Announcement Live
CrossFit East River – WOD
Shoulder to Overhead (E: 90 x 6 RNDs
5s Pause on top after last rep.)
2 Push Press
2 Push Jerk
-Build to heavy and focus on smooth lifts and leg drive.
-Reinforce good and final position with a long 5s pause.
KB Somethings (Time)
For time:
30 KB Hang Clean & Jerks
15 TTB / Hang Knee Raise
-Rest 1 min-
20 KB Push Press
15 Pull-Ups / Ring Rows
-Rest 1 min-
10 KB Thrusters
10 C2B/ Pull-ups
Cap: 10m
1 KB:
s:35/26
x:53/35
+:70/53
Rx+:
TTB /C2B / Muscle Ups
Each mini-metcon should be a sprint.
Athletes should use only 1 KB for this and switch arms as desired.
Find a fast but consistent Pace to move unbroken.
February 13, 2023
Announcements
Register for The Open! Link here
Week 1 Theme: SpiritWeek!
-Wear your CFER schwag
Week 1 Social: Bobby’s
New local spot on corner by gym (9th & C)
Thursday 3pm – Youtube Announcement Live
CrossFit East River – WOD
Back Squat (6-5-3-2-1-1-1…1)
6 @ 50%
5 @ 65%
3 @ 75%
2 @ 83%
1 @91-94%
1 @ 97-98%
1 @ 100%+
“Work it” (AMRAP – Reps)
5 RNDs
(1:1) EMOM – (w/ 1min Rest )
In 1 min complete:
4 Burpees to Line
12 Wall Balls
MAX Burpee Box Jump Overs
– Rest 1 min
– Repeat 5x
If space Facing Box.
Score is BBJO.
February 11, 2023
Announcements
Register for The Open! Link here
Week 1 Theme: SpiritWeek!
-Wear your CFER schwag
Week 1 Social: Bobby’s
New local spot on corner by gym (9th & C)
Thursday 3pm – Youtube Announcement Live
CrossFit East River – WOD
“Grind” (Time)
In Teams of 2:
Buy In:
20 Rope Climbs
Then 20 RFT:
8 Shoulder to Overheads
14/11c Row
36 DU / 50 Singles
S: 75/55
X: 95/65
+: 115/85
Time Cap: 30 minutes
*Alternating movements (not rounds)
– On the 20RFT, partner 1 will do one complete movement then partner 2 will complete the next movement, partner 1 will do the following movement etc.
-Move fast with each movement knowing you get a short break right after.
-Focus on transitions to save down time
-Target Score – 25 minutes
February 10, 2023
CrossFit East River – WOD
Deadlift (Build to heavier than workout weight in 10 min.)
Prep for workout.
22.2 Light (Time)
1-2-3-4-5-6-5-4-3-2-1
Deadlifts
Bar Facing Burpees
Cap 10min.
225/155
Rx+: 22.2 Full
1-2-3-4-5-6-7-8-9-10-9-8…
**NO DROPPING**
– Athletes must control the weight up ANDback down to the ground.
February 9, 2023
CrossFit East River – WOD
“So Cold” (AMRAP – Rounds and Reps)
AMRAP 12
40/30 Cal Row
30 Box Jump Overs (w/ step down)
Rest 4 Minutes
AMRAP 12
8 Shuttle Runs
(8/8) SA KB Snatches (53/35)
1 Shuttle runs = 25′ Down and 25’Back (50′ total)
KB Snatch
February 8, 2023
CrossFit East River – WOD
Push Press (E :90 x 5 sets
5s x 5 Reps: Building to 80-85%
– 1s Pause Overhead
)
Suggested %:
5 – 75%
5 – 80%
5 – 85%
5 – 85%
5 – 85%
Push Jerk (E:90 x 2 Sets)
– Looking for light cycled touch and go reps.
– Roughly 50-60% of todays push press.
– Focus on smooth reps with more of a challenge in breathing than loading.
“Into the Nothing” (Time)
5-10-15-20-25-20-15-10-5
AbMat Sit-Ups
DBL DB Front Rack Lunges
(50/35)
Time Cap: 15 minutes
Front Rack Lunge Standards:
The dumbbells must remain at the shoulders, and the hands must remain around the dumbbell handle for the duration of the rep.
Resting the dumbbells on the shoulders is allowed.
Releasing the grip fromthe handle and letting the dumbbell rest solely on the shoulder is not allowed.
The trailing knee must make contact with the ground at the bottom of each lunge.
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