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Author Posts :CFER WODIFY

Home / CFER WODIFY
  • Pre-2019 Open Dress Rehearsal

    CrossFit East River – WOD Metcon 1: CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs M:…

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  • Friday 15FEB19

    CrossFit East River – WOD Weightlifting 1: Back Squat (5 x 3 ) Use 90% of 3RM on 16JAN or 75% of 1RM. Metcon 2: Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 12 Push Press (75/55) | (95/65)| 12 Pull Ups |…

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  • Wednesday 13FEB19

    CrossFit East River – WOD Weightlifting 1: Power Clean (Build to a heavy power clean double) Metcon 2: Metcon (Time) 5 Rounds for time 5 Deadlifts (keep weight same or less than power clean) 20 Wall Balls (20/14) 15 K2E Rest 90 seconds between each…

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  • Tuesday 12FEB19

    CrossFit East River – WOD Metcon 1: Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 30/25 Calories Row | 30/25 Calorie Bike 25 Up-Downs 50 Kettlebell Swing (53/35)|(35/26) 75 Double Unders FINISHER UPPER BODY + POSTERIOR 3 SETS 10 DB Curls 10 DB…

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  • Monday 11FEB19

    CrossFit East River – WOD Strength 1: Overhead Squat (3 Overhead Squats (moderate-heavy)) EMOM x 10 MINUTES 3 Overhead Squats (moderate-heavy) *Build in weight for first 5 minutes, then hold across for the remaining 5 minutes Metcon 2: Metcon (AMRAP – Rounds and Reps) AMRAP…

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  • Saturday 10FEB19

    CrossFit East River – WOD Strength 1: Thruster (12:00 Build to 10RM Thruster) Metcon 2: Metcon (AMRAP – Rounds and Reps) PARTNER WORKOUT Teams of 2… AMRAP x 15 MINUTES 5 Pull-ups 10 Thrusters 15 Sit-ups Rx: 45/35 Rx+: 75/55 *Partner 1 completes one full…

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  • Friday 8FEB19

    CrossFit East River – WOD Metcon 1: Metcon (AMRAP – Rounds and Reps) WORKOUT EMOM x 20 MINUTES MIN 1 — 20 Cal Row MIN 2 — 15 Burpees *Scale as needed to accomplish the work in each minute in :50-:45 or less. FINISHER 3…

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  • Wednesday 6FEB19

    CrossFit East River – WOD Weightlifting 1: Power Snatch 12:00 RUNNING CLOCK Build to Moderate-Heavy Set of 5 Metcon 2: Metcon (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES 2-4-6-8-10…etc Power Snatch (95/65)|(65/45) *After every set perform 20 double unders FINISHER 3 SETS 20…

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  • Tuesday 5FEB19

    CrossFit East River – WOD Metcon 1: Metcon (Calories) WORKOUT EMOM x 16 MINUTES MIN 1 — Max Cal Rower / Bike MIN 2 — 12 DB Push Press (50/35)|(35/25) + 6 Up-Downs MIN 3 — 12 DB Suitcase Lunges + 6 Up-Downs MIN 4…

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  • Monday 4FEB19

    CrossFit East River – WOD Weightlifting 1: Hang Clean (Build to a moderate load) Build to a moderate load Then: 3 reps every 2 minutes For 10 minutes Metcon 2: Metcon (Time) 3 ROUNDS FOR TIME 9 Front Squats (95/65) | (135/95) 12 Knees to…

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@BeastRiver

 When it snows and reaches 57 degrees in the same week.🤔#winterinNYC #runningweather . . . #CrossFit #BeastRiver #CFER #wod #athlete #sweatriver #fitness #eastvillage #nyc #fitnyc #fitspo #fitfam #weightlifting #snatch #clean #jerk #kilo #usaw #deadlift #run #runnyc #paleo #nutrition #crossfitendurance #gymnastics #handstand #inversion #yoga  Say what?! Yes, there is a NEW SweatRiver class on Thursdays at 11:30am! Come see what our version of a "lunch break" is all about  . . . #CrossFit #BeastRiver #CFER #wod #athlete #sweatriver #fitness #eastvillage #nyc #fitnyc #fitspo #fitfam #weightlifting #snatch #clean #jerk #kilo #usaw #deadlift #run #runnyc #paleo #nutrition #crossfitendurance #gymnastics #handstand #inversion #yoga  Join team #BeastRiver and sign-up for the 2019 CrossFit Open! This community event is our favorite time of year — you’ll get to hang with fellow athletes, cheer on others at the gym, and maybe even surprise yourself with how far you’ve come! ▪️ More info atGames.Crossfit.Com  ▪️ #Repost @crossfitgames ・・・ Why do YOU do it? The Open is a competition that gives structure and focused space for marching toward a goal. Anyone is able to pursue aspirations of reaching the highest level or achieving a first muscle-up. It starts with why, which leads to a choice, continues with a plan, gives way to a global competition, and carries on with celebration of the pursuit. #InTheOpen - #CrossFitOpen #OpenForAnyone #CrossFit #Fitness  Here we go! #Monday . . . #CrossFit #BeastRiver #CFER #wod #athlete #sweatriver #fitness #eastvillage #nyc #fitnyc #fitspo #fitfam #weightlifting #snatch #clean #jerk #kilo #usaw #deadlift #run #runnyc #paleo #nutrition #crossfitendurance #gymnastics #handstand #inversion #yoga  Did you hear? CFER yoga is BACK! Get bendy with us every Sunday at 10:30 a.m. and Thursday at 5:30 p.m. (NEW CLASS TIME!). Sign-up in Wodify! . . . #CrossFit #BeastRiver #CFER #wod #athlete #sweatriver #fitness #eastvillage #nyc #fitnyc #fitspo #fitfam #weightlifting #snatch #clean #jerk #kilo #usaw #deadlift #run #runnyc #paleo #nutrition #crossfitendurance #gymnastics #handstand #inversion #yoga  Gather round, athletes! The @CrossFit Open is coming in just TWO WEEKS! This worldwide events brings CrossFit athletes of all ages and ability levels together for a five-week fitness competition. In lieu of regular Saturday WODs, CFER will host the Open workouts every Saturday from February 23 to March 23 at our annual "Barbell Brunch." You won't want to miss it! Ready to join in the fun? Sign-up now at games [dot] crossfit [dot] com . . . #CrossFit #BeastRiver #CFER #wod #athlete #sweatriver #fitness #eastvillage #nyc #fitnyc #fitspo #fitfam #weightlifting #snatch #clean #jerk #kilo #usaw #deadlift #run #runnyc #crossfitendurance #gymnastics #handstand #inversion #yoga #Crossfitopen #IntheOpen

Popular Posts

  • Pre-2019 Open Dress Rehearsal

    CrossFit East River – WOD Metcon 1: CrossFit

  • Friday 15FEB19

    CrossFit East River – WOD Weightlifting 1: Back

  • Wednesday 13FEB19

    CrossFit East River – WOD Weightlifting 1: Power

Contact Us!

(212) 995-8700
coach@crossfiteastriver.com

647 East 9 St
New York, NY 10009

Between Ave. B & C

Check out Crossfit East River on Yelp

@BeastRiver

 When it snows and reaches 57 degrees in the same week.🤔#winterinNYC #runningweather . . . #CrossFit #BeastRiver #CFER #wod #athlete #sweatriver #fitness #eastvillage #nyc #fitnyc #fitspo #fitfam #weightlifting #snatch #clean #jerk #kilo #usaw #deadlift #run #runnyc #paleo #nutrition #crossfitendurance #gymnastics #handstand #inversion #yoga  Say what?! Yes, there is a NEW SweatRiver class on Thursdays at 11:30am! Come see what our version of a "lunch break" is all about  . . . #CrossFit #BeastRiver #CFER #wod #athlete #sweatriver #fitness #eastvillage #nyc #fitnyc #fitspo #fitfam #weightlifting #snatch #clean #jerk #kilo #usaw #deadlift #run #runnyc #paleo #nutrition #crossfitendurance #gymnastics #handstand #inversion #yoga  Join team #BeastRiver and sign-up for the 2019 CrossFit Open! This community event is our favorite time of year — you’ll get to hang with fellow athletes, cheer on others at the gym, and maybe even surprise yourself with how far you’ve come! ▪️ More info atGames.Crossfit.Com  ▪️ #Repost @crossfitgames ・・・ Why do YOU do it? The Open is a competition that gives structure and focused space for marching toward a goal. Anyone is able to pursue aspirations of reaching the highest level or achieving a first muscle-up. It starts with why, which leads to a choice, continues with a plan, gives way to a global competition, and carries on with celebration of the pursuit. #InTheOpen - #CrossFitOpen #OpenForAnyone #CrossFit #Fitness  Here we go! #Monday . . . #CrossFit #BeastRiver #CFER #wod #athlete #sweatriver #fitness #eastvillage #nyc #fitnyc #fitspo #fitfam #weightlifting #snatch #clean #jerk #kilo #usaw #deadlift #run #runnyc #paleo #nutrition #crossfitendurance #gymnastics #handstand #inversion #yoga  Did you hear? CFER yoga is BACK! Get bendy with us every Sunday at 10:30 a.m. and Thursday at 5:30 p.m. (NEW CLASS TIME!). Sign-up in Wodify! . . . #CrossFit #BeastRiver #CFER #wod #athlete #sweatriver #fitness #eastvillage #nyc #fitnyc #fitspo #fitfam #weightlifting #snatch #clean #jerk #kilo #usaw #deadlift #run #runnyc #paleo #nutrition #crossfitendurance #gymnastics #handstand #inversion #yoga  Gather round, athletes! The @CrossFit Open is coming in just TWO WEEKS! This worldwide events brings CrossFit athletes of all ages and ability levels together for a five-week fitness competition. In lieu of regular Saturday WODs, CFER will host the Open workouts every Saturday from February 23 to March 23 at our annual "Barbell Brunch." You won't want to miss it! Ready to join in the fun? Sign-up now at games [dot] crossfit [dot] com . . . #CrossFit #BeastRiver #CFER #wod #athlete #sweatriver #fitness #eastvillage #nyc #fitnyc #fitspo #fitfam #weightlifting #snatch #clean #jerk #kilo #usaw #deadlift #run #runnyc #crossfitendurance #gymnastics #handstand #inversion #yoga #Crossfitopen #IntheOpen

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CrossFit East River

Contact Us
647 East 9 St
New York, NY 10009

Between Ave. B & C

Check out CFER on Yelp!

@beastriver

 When it snows and reaches 57 degrees in the same week.🤔#winterinNYC #runningweather . . . #CrossFit #BeastRiver #CFER #wod #athlete #sweatriver #fitness #eastvillage #nyc #fitnyc #fitspo #fitfam #weightlifting #snatch #clean #jerk #kilo #usaw #deadlift #run #runnyc #paleo #nutrition #crossfitendurance #gymnastics #handstand #inversion #yoga  Say what?! Yes, there is a NEW SweatRiver class on Thursdays at 11:30am! Come see what our version of a "lunch break" is all about  . . . #CrossFit #BeastRiver #CFER #wod #athlete #sweatriver #fitness #eastvillage #nyc #fitnyc #fitspo #fitfam #weightlifting #snatch #clean #jerk #kilo #usaw #deadlift #run #runnyc #paleo #nutrition #crossfitendurance #gymnastics #handstand #inversion #yoga  Join team #BeastRiver and sign-up for the 2019 CrossFit Open! This community event is our favorite time of year — you’ll get to hang with fellow athletes, cheer on others at the gym, and maybe even surprise yourself with how far you’ve come! ▪️ More info atGames.Crossfit.Com  ▪️ #Repost @crossfitgames ・・・ Why do YOU do it? The Open is a competition that gives structure and focused space for marching toward a goal. Anyone is able to pursue aspirations of reaching the highest level or achieving a first muscle-up. It starts with why, which leads to a choice, continues with a plan, gives way to a global competition, and carries on with celebration of the pursuit. #InTheOpen - #CrossFitOpen #OpenForAnyone #CrossFit #Fitness  Here we go! #Monday . . . #CrossFit #BeastRiver #CFER #wod #athlete #sweatriver #fitness #eastvillage #nyc #fitnyc #fitspo #fitfam #weightlifting #snatch #clean #jerk #kilo #usaw #deadlift #run #runnyc #paleo #nutrition #crossfitendurance #gymnastics #handstand #inversion #yoga  Did you hear? CFER yoga is BACK! Get bendy with us every Sunday at 10:30 a.m. and Thursday at 5:30 p.m. (NEW CLASS TIME!). Sign-up in Wodify! . . . #CrossFit #BeastRiver #CFER #wod #athlete #sweatriver #fitness #eastvillage #nyc #fitnyc #fitspo #fitfam #weightlifting #snatch #clean #jerk #kilo #usaw #deadlift #run #runnyc #paleo #nutrition #crossfitendurance #gymnastics #handstand #inversion #yoga  Gather round, athletes! The @CrossFit Open is coming in just TWO WEEKS! This worldwide events brings CrossFit athletes of all ages and ability levels together for a five-week fitness competition. In lieu of regular Saturday WODs, CFER will host the Open workouts every Saturday from February 23 to March 23 at our annual "Barbell Brunch." You won't want to miss it! Ready to join in the fun? Sign-up now at games [dot] crossfit [dot] com . . . #CrossFit #BeastRiver #CFER #wod #athlete #sweatriver #fitness #eastvillage #nyc #fitnyc #fitspo #fitfam #weightlifting #snatch #clean #jerk #kilo #usaw #deadlift #run #runnyc #crossfitendurance #gymnastics #handstand #inversion #yoga #Crossfitopen #IntheOpen  And every time I step up in the buildin' Everybody hands go up And they stay there  . . . #CrossFit #BeastRiver #CFER #wod #athlete #sweatriver #fitness #eastvillage #nyc #fitnyc #fitspo #fitfam #weightlifting #snatch #clean #jerk #kilo #usaw #deadlift #run #runnyc #paleo #nutrition #crossfitendurance #gymnastics #handstand #inversion #yoga  Just Amy being awesome  . . . #CrossFit #BeastRiver #CFER #wod #athlete #sweatriver #fitness #eastvillage #nyc #fitnyc #fitspo #fitfam #weightlifting #snatch #clean #jerk #kilo #usaw #deadlift #run #runnyc #paleo #nutrition #crossfitendurance #gymnastics #handstand #inversion #yoga #abs  "Nothing to see here...just going to borrow these for a few!" . . . #CrossFit #BeastRiver #CFER #wod #athlete #sweatriver #fitness #eastvillage #nyc #fitnyc #fitspo #fitfam #weightlifting #snatch #clean #jerk #kilo #usaw #deadlift #run #runnyc #paleo #nutrition #crossfitendurance #gymnastics #handstand #inversion #yoga

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