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  • CrossFit East River – WOD Weightlifting 1: Squat Clean (1RM) 18:00 RUNNING CLOCK Build to 1RM Squat Clean Metcon 2: Metcon (AMRAP – Reps) EMOM x 12 MINUTES Odd: 15 Double Unders + 2 Squat Clean (225/155) Even: :30 Max Push-ups + :30 Plank

  • CrossFit East River – WOD Weightlifting 1: Push Press (3RM) 15:00 RUNNING CLOCK Build to a Heavy 3 Rep Push Press Metcon 2: Metcon (Time) FOR TIME 3 Rounds 400m Run 20 Pull-ups 20 Push Press (115/75) (15:00 Hard Cap)

  • Where were you born and raised? I was born and raised in East Meadow, N.Y. In fact, not only did my dad grow up in East Meadow, too, but we grew up in the same house he did! He grew up in Remi’s room! I…

  • CrossFit East River – WOD Metcon 1: Metcon (Time) FOR TIME 2 Rounds 15 Hang Power Snatch (95/65) 15 Burpees 200m Run -Rest 2:00- 2 Rounds 12 Hang Power Snatch (135/95) 12 Burpees 200m Run -Rest 2:00- 2 Rounds 9 Hang Power Snatch (155/135) 9…

  • CrossFit East River – WOD Weightlifting 1: Front Squat (6-6-4-4-2-2) *Sets should all be heavy. Each “second” set should be heavier than set prior of same number. Metcon 2: Metcon (AMRAP – Rounds and Reps) AMRAP x 13 Minutes 13 Wall Balls (20/14) 13 American…

  • CrossFit East River – WOD Metcon 1: Metcon (AMRAP – Rounds and Reps) AMRAP x 30 MINUTES 400m Run 20 Sit-ups 30 DB Push Press (35/25) 40 Air Squats 50 Double Unders

  • CrossFit East River – WOD Metcon 1: Metcon (No Measure) 5 ROUNDS 1 Minute Row 1 Minute Recover Row @ 500m pace (~80%) Walking or Biking Recover 2: Metcon (Time) FOR TIME 10-9-8-7-6-5-4-3-2-1 Burpee Box Jumps Over 10 Plate G2O (45/25) *10 GTOs after each…

  • CrossFit East River – WOD Skill 1: Metcon (No Measure) EMOM x 12 Minutes Min 1: 5-8 Reps of Strict Pull Min 2: 5-8 Reps of Strict Push Min 3: 4/4 KB Single Leg RDL (moderate) *Gymnastic skills are meant as practice in a challenging…

  • CrossFit East River – WOD Metcon 1: Metcon (AMRAP – Rounds and Reps) PARTNER WORKOUT, Teams of 2 AMRAP x 24 MINUTES 8 Wall Ball (20/14) 8 Burpees 8 Toe-to-Bar *You-go / I-go…Partner 1 goes while partner 2 rests and vice versa

  • CrossFit East River – WOD Metcon 1: Metcon (Time) FOR TIME 1 Round… 100 Double Unders 16 Deadlifts (155/105) 16 Hang Power Cleans 16 Push Jerk 2 Rounds… 50 Double Unders 8 Deadlifts (155/105) 8 Hang Power Cleans 8 Push Jerk 4 Rounds… 25 Double…