WOD – Sat, Mar 8

March 8, 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

CrossFit Games Open 25.2 (22.3 Repeat) Rx’d: (Ages 16-54) (Time)

For time:

21 pull-ups

42 double-unders

21 thrusters (weight 1)

18 chest-to-bar pull-ups

36 double-unders

18 thrusters (weight 2)

15 bar muscle-ups

30 double-unders

15 thrusters (weight 3)

Time cap: 12 minutes*

F: 65 lb (29kg), then 75 lb (34kg), then 85 lb (38kg)

M: 95 lb (43kg), then 115 lb (52kg), then 135 lb (61kg)

*Rep count should be recorded in the comment box
To learn more about CrossFit Games Open 25.2 (22.3 Repeat) Rx’d: (Ages 16-54) click here

CrossFit Games Open 25.2 (22.3 Repeat) Scaled: (Ages 16-54) (Time)

For time:

21 jumping pull-ups

42 single-unders

21 thrusters (weight 1)

18 pull-ups

36 single-unders

18 thrusters (weight 2)

15 chest-to-bar pull-ups

30 single-unders

15 thrusters (weight 3)

Time cap: 12 minutes*

F: 45 lb (20kg), then 55 lb (25kg), then 65 lb (29kg)

M: 65 lb (29kg), then 85 lb (38kg), then 105 lb (47kg)

*Rep count should be recorded in the comment box
To learn more about CrossFit Games Open 25.2 (22.3 Repeat) Scaled: (Ages 16-54) click here