Author Posts :CFER WODIFY

CrossFit East River – WOD Weightlifting 1: Metcon (Weight) 12m EMOM a) 5 Thrusters – same weight across all, from floor b) 7 Strict Pull-ups Metcon 2: Annie (Time) 50-40-30-20-10 Double-unders Sit-ups

CrossFit East River – WOD Metcon 1: Metcon (Time) 5 rounds for time of: 14 DB Snatches 21 HR Push-Ups 500-m row Men: 50-lb. dumbbells Women: 35-lb. dumbbells

CrossFit East River – WOD Metcon 1: Del (Time) For Time: 25 Burpees 400m run with a 20# medicine ball 25 Weighted pull-ups with 20# dumbbell 400m run with a 20# medicine ball 25 Handstand push-ups 400m run with a 20# medicine ball 25 Chest-to-bar…

CrossFit East River – WOD Metcon 1: Metcon (Time) 4 rounds for time of: 21 bench presses 15 pull-ups 400-m run ♀ 95 lb. ♂ 135 lb.

CrossFit East River – WOD Metcon 1: Metcon (Time) For Time: 3 Muscle Ups 30/20 Calories Bike/Rower 30 Kettlebell Swings 53/35 6 Muscle Ups 20/15 Calories Bike/Rower 20 Kettlebell Swings 9 Muscle Ups 10 Calories Bike/Rower 10 Kettlebell Swings 18 minute time cap

CrossFit East River – WOD Metcon 1: Metcon (Time) 3 rounds for time of: 15 cleans 15 thrusters 1,000-m row ♀ 95 lb. ♂ 135 lb.

CrossFit East River – WOD Weightlifting 1: Back Squat (5-5-5-5-5) Metcon 2: Metcon (AMRAP – Reps) Complete as many reps as possible in 12 minutes of: 1 strict pull-up, 2 push-ups, 3 squats 2 strict pull-ups, 4 push-ups, 6 squats 3 strict pull-ups, 6 push-ups,…

CrossFit East River – WOD Weightlifting 1: Snatch (2-2-2-2) Metcon 2: Metcon (Time) Barbell Sprint 2! For Time: 15 Power Cleans 15 Push Jerks 15 Front Squats 15 Deadlifts 135/95

CrossFit East River – WOD Metcon 1: Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest

CrossFit East River – WOD Metcon 1: Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 20 minutes of: 5 strict L pull-ups 10 ring dips 15 single-leg squats (alternating)