Author Posts :CFER WODIFY

CrossFit East River – WOD Strength 1: Hang Clean (AGAINST A 15:00 CLOCK Build to a Hang Squat Clean) Metcon 2: Metcon (AMRAP – Rounds) EMOM x 12 MINUTES Minute 1 – 24 Air Squats Minute 2 – 16 Wall Balls (20/14) Minute 3 –…

CrossFit East River – WOD Skill 1: Metcon (No Measure) 10:00 Practice Handstand Walking Metcon 2: Metcon (Time) 4 SETS 15/10 Cal Row 12 Front Squats (95/65) / (135/95) 8 Hand release pushups / Handstand Pushups 6 Strict Pullups / Bar Muscle ups -Rest 1:00-

CrossFit East River – WOD Metcon 1: Metcon (Time) 2 ROUNDS FOR TIME 2k Row 100 Wall Balls (20/14) 100 Burpees *Partners alternate 500m at a time on row. Reps of Wall Ball and Burpees can be split in any manner, one works while one…

CrossFit East River – WOD Strength 1: Metcon (No Measure) 4 SETS 10 DB Bench Press 8 Ring Rows (Feet Elevated) 1:00 Side Plank each side -Rest 1:00- Metcon 2: Metcon (Time) 5 ROUNDS FOR TIME 10 Right Arm Hang DB Snatch (50/35)|(35/20) 30 Double…

CrossFit East River – WOD Weightlifting 1: Overhead Squat (5-5-5-5 ) Build up to a heavy 5 Metcon 2: Metcon (AMRAP – Rounds and Reps) EMOM x 14 MINUTES 7 Empty Bar Front Squats – Rx+ OHS 75/55 7 Pullups – Rx+ C2B Pull-ups Perfect…

CrossFit East River – WOD Metcon 1: Metcon (AMRAP – Rounds and Reps) 4 SETS AMRAP x 4 MINUTES 3 Power Clean Rx (135/95) – Rx+ (205/145) 6 T2B 9 Push-ups -Rest 1:00 between sets- COOL DOWN 5:00 of Flow Stretching

CrossFit East River – WOD Weightlifting 1: The CrossFit Total (Total Weight) Back Squat (1 Rep Max)Shoulder Press (1 Rep Max)Deadlift (1 Rep Max) Metcon OPT: Metcon (Calories) OPTIONAL FINISHER 10 Rounds (with a partner) :30on/:30off Any Machine for Max Cals While 1 partner works,…

CrossFit East River – WOD Metcon 1: Metcon (Calories) 6 SETS 2:00 On / 2:00 Off 6 Power Snatch Rx (115/75) – Rx+ (165/105) Max Calorie Row in remainder of 2:00

CrossFit East River – WOD Metcon 1: Metcon (Time) 10 ROUNDS FOR TIME 14 Russian KB Swings Rx (53/35) – Rx+ (70/53) 8 Burpee Box Jump Overs (24″/20″) 2 Rope Climbs FINISHER EMOM x 10 MINUTES Odd – 15 V-ups or Tuck-ups Even – :45…

CrossFit East River – WOD Metcon 1: Metcon (Time) EXTENDED WARM-UP 5-5-5-5-5 Deadlifts Build 30-50lbs past your workout weight WORKOUT FOR TIME 30-20-10 Deadlifts Rx (185/125) – Rx+(225/155) 60-40-20 Sit-ups COOLDOWN :30 Each Leg Hip Flexor Lunge Stretch Hip Flexor Lunge + Quad Stretch Kneeling…