Author Posts :CFER WODIFY

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:…

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 |…

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…

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…

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…

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…

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…

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…

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…

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…