WOD – Fri, Mar 7

March 7, 2025Uncategorized

Announcements

CFER Spotify Public Workout Playlist
🔗 CFER Open 2025

Add ONE song
Initiative to grow the CFER workout playlists
Testing for The Open 2025
No guarantee your song will play (during your heat)
But will try and pull some requested songs if they fit the beat/vibe/mix
Don’t bother the DJ with your song request… he is an artist – let him..art! He will pull from the list though

What is The CrossFit Open?

🔗https://games.crossfit.com/open/overview

– Official CrossFit HQ sign-up link

What to Expect This Week:

Monday: Deadlift 5×5 + a Powerful Couplet of Power Cleans and High Box Jumps

Tuesday: Chest to Bar Skill Work and Progressions, then into a fun Triplet of Rowing, Chest to Bar, and Wall Walks

Wednesday: Snatch Complex + a High Intensity Couplet of Power Snatch and Bar Facing Burpees

Thursday: Full Body 30:00 EMOM, working in just enough of a dose to help things move through a bit and develop the aerobic system and movement patterns.

Friday: A Team of 3 workout that will have athletes challenged in various forms.

Saturuday: Open 25.2

Sunday: Gymnastics Density Triplet and a little pump finisher.

CrossFit East River – WOD

“La Familia es Todo” (Time)

Teams of 2

For Time:

2000m Row

*1 Partner Holds Dual Kettlebell Front Rack

–

150 Synchro American Kettlebell Swings

–

50 Box Jump Overs

*1 Partner Holding Plank

–

50 DB Snatches (50/35)

*Cumulative

Kettlebell: 53/35lb

Dumbell: 50/35

Box Height: 24/20in

Optional Accessories (Checkmark)

4 Sets: For Quality

8/8 Single Leg Romanian Deadlift (3131 Tempo)

:30 second Hollow Body

Mobility PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Childs Pose