CrossFit East River – WOD Metcon 1: Metcon (Time) 7 Rounds: 4 Muscle Ups 4 Overhead Squats 135/95

CrossFit East River – WOD Metcon Zimmerman (AMRAP – Rounds and Reps) 25-Minute AMRAP of: 11 Chest-To-Bar Pull-ups 2 Deadlifts, 315# 10 Handstand Push-upsIn honor of U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine, died on November 2, 2010To learn more…

CrossFit East River – WOD Weightlifting 1: Clean (Work up to a heavy single) Metcon 2: Metcon (Time) 27-21-15-9 reps for time of: Squat Cleans 95/65 Ring dips

CrossFit East River – WOD Weightlifting 1: DB Windmill (3×5) work up to 3 sets of 5 reps on each side at a moderate weight Metcon 2: Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP: 60 Calorie Row 50 Double unders 40 Wall Balls…

CrossFit East River – WOD Metcon 1: Metcon (AMRAP – Rounds) For total rounds: 4minute AMRAP of: 8 Overhead Squats 95/65 8 C2B Pullups Rest 4 minutes 4 minute AMRAP of: 8 Power Cleans 135/95 8 HSPU Rest 4 minutes 4 minute AMRAP of: 8…

CrossFit East River – WOD Weightlifting 1: Behind the Neck Press (Snatch Grip) (5-5-5-5-5) 2: Behind the Neck Push Press (Clean Grip) (3-3-3-3) 3: Behind The Neck Jerk (1-1-1-) Metcon 4: Metcon (AMRAP – Reps) Max Power Swings in 2 minutes 53/35

CrossFit East River – WOD Gymnastics 1: Metcon (Time) 10m alternating EMOM a) 5 strict pull-ups (weight if possible) b) 5 strict ring dips (weight if possible) Metcon 2: Metcon (Time) For time with a partner 8 rounds total: 5 GTO 135/95 10 Back Squats…

CrossFit East River – WOD Weightlifting 1: Deadlift (5 reps every 2 minutes for 12 minutes, for load) Metcon 2: Metcon (Time) 5 rounds for time of: 400-m run 15 left-arm kettlebell snatches, 35/26 15 right-arm kettlebell snatches, 35/26

CrossFit East River – WOD Metcon 1: Dirty 30 (Time) 30 box jumps, 30-inch box 30 chest-to-bar pull-ups 30 kettlebell swings, 2 pood 30 walking lunges with 95-lb. barbell 30 knees-to-elbows 30 push presses, 95 lb. 30 hip extensions, holding a 25-lb. plate 30 wall…

CrossFit East River – WOD Weightlifting 1: Front Squat (2 reps every 2 minutes for 14 minutes for load) Metcon 2: Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP: 10 Burpees 20 Alternating DB Snatches 50/35 30 Double Unders