Author Posts :CFER WODIFY

CrossFit East River – WOD Metcon 1: Metcon (Time) “Meter Maid” For Time: 200 Meter Run 27 Wallballs (20/14) 27 Box Jumps (24/20) 200 Meter Run 21 Wallballs (20/14) 21 Box Jumps (24/20) 200 Meter Run 15 Wallballs (20/14) 15 Box Jumps (24/20) 200 Meter…

CrossFit East River – WOD Metcon 1: 2k Row (Time) Max Effort 2k Row

CrossFit East River – WOD Weightlifting Metcon 2: Metcon (AMRAP – Rounds and Reps) “Tailspin” AMRAP 14: 15 Thrusters (95/65) 30 Double Under 15 Chest to Bar Pull-ups 30 Double Unders

CrossFit East River – WOD Metcon 1: Metcon (Time) “Double Header” Buy-In: 35/25 Calorie Assault Bike 50-40-30-20-10: Double Unders AbMat Sit-ups Cash-Out: 40/30 Calorie Row No rest between sections.

CrossFit East River – WOD Weightlifting 1: Squat Clean (1RM) Metcon 2: Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring DipsSquat Cleans

CrossFit East River – WOD Weightlifting 1: Snatch (Find a 2RM. Extra athletes 1RM.) Metcon 2: Metcon (Time) 6 Rounds for time, alternating with a partner 30/20 Calorie Row/Bike 20 Lateral Burpees Over Bag/Bar 10 Sandbag over Shoulder or GTO Rx+ Sandbag/Stone Pounds – 150-100/100-65…

CrossFit East River – WOD Weightlifting 1: Push Press (Find a 3RM. Drop sets at 95% and 90%) Metcon 2: Metcon (Time) 2 Rounds for time: 15 Ground to overheads 135/95 600m Run 15 Ground to overheads Rest 5:00min between rounds

CrossFit East River – WOD Metcon 1: Flight Club (AMRAP – Reps) 3 Rounds, For Total Reps: 1:00 Thrusters (96/65#) 1:00 Power Cleans (95/65#) 1:00 Box Jump-Overs (24/20″) 1:00 Pull-ups 1:00 Rower or Assault Bike Cals *Rest 1:00 Between Rounds CompTrain Benchmark Workout “Fight Club”…

CrossFit East River – WOD Metcon 1: Metcon (Time) 3 rounds for time of: 1,000-m row 50 wall-ball shots 10 Strict HSPU 100 double-unders ♀ 14-lb. ball to 9 ft. ♂ 20-lb. ball to 10 ft.

CrossFit East River – WOD 1: Metcon (Weight) Every 2 minutes for 12 minutes. 5 Back Squats 10 Clapping pushups Post lightest weight used. Only RX if all pushups complete. 1: Metcon (Weight) Every 2 minutes for 12 minutes. 5 Back Squats 10 Clapping pushups…