CrossFit East River – WOD Weightlifting 1: Push Press (Moderate-heavy 5 rep ) ON A 15:00 CLOCK Build to a Moderate-Heavy 5 Rep Push Press* *Stay below 5RM and below “Heavy”. Bar should move fast and smooth. Metcon 2: Metcon (Time) WORKOUT “Pushing Nancy” 5…
CrossFit East River – WOD Metcon 1: Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14# 2: Isabel (Time) For Time: 30 Snatches, 135# / 95#Rest at least 5 minutes between workouts. Does not matter which WOD is done first.
CrossFit East River – WOD Metcon 1: Metcon (Time) FOR TIME 50-40-30-20-10 KB Swing (53/35) Mountain Climbers *20/15 Cal Row at end of each round *Mountain climbers are counted 1L / 1R = 1 Rep CASH OUT 5:00 Flow Stretching
CrossFit East River – WOD Weightlifting 1: Back Squat (Build to a 5 Rep Back Squat) Metcon 2: Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 7 DB Front Squats (50/35) 7 Box Jump (24/20″) *2 Burpees top of every minute, including 0:00
CrossFit East River – WOD Weightlifting 1: Metcon (Weight) OLY COMPLEX 5 SETS 1 Power Clean 2 Hang Power Clean 3 Jerks -Rest 1:30 between sets- Metcon 2: Metcon (Time) FOR TIME 5 Clean & Jerk (135/95) 200m Run 10 Clean & Jerk (135/95) 400m…
CrossFit East River – WOD Metcon 1: Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 2-4-6-8 and so on… Calories (Bike/Rower) Devil’s Press (50/35) Box Jump (30″/24″) DB Front Squats (35/20) *Devil’s Press is DB Burpee into Ground to Overhead. *Step-down every rep…
CrossFit East River – WOD Metcon 1: Metcon (Time) 8 ROUNDS, EACH FOR TIME On the 3:00… 400m Run 12 Toes to Bar (or GHD) *Round 1 starts at 0:00, Round 2 starts at 3:00 and so on… CASH OUT 5:00 Flow Stretching *Focusing on…
CrossFit East River – WOD Metcon 1: Metcon (Time) PARTNER WORKOUT In Teams of 2… FOR TIME Row 1000m (alt. every 250m) 100 Wall Balls Row 1000m (alt. every 250m) 50 Hang Power Snatch (115/75) Row 1000m (alt. every 250m) (22:00 Min Cap) *1 Partner…
CrossFit East River – WOD Metcon 1: Gunny (Time) For time: 1-mile weighted run 50 push-ups 50 sit-ups 1-mile weighted run 50 push-ups 50 sit-ups 1-mile weighted run Wear a weight vest, body armor, loaded pack or whatever is needed to load yourself with 50…
