WOD – Sat, Apr 19
Announcements
Friday 6pm – Rotating Schedule
Now that The Open is behind us, we’re kicking off a new rotating schedule for our Friday 6PM class! Each week will feature one of the following:
📍 WODs – Your classic Workout of the Day.
📍 Olympic Lifting Foundations – Focus on the fundamentals of the Clean, Snatch, or Jerk, with each session dedicated to a specific lift.
📍 Pump Sesh’s – Bodybuilding-style workouts to hit movements we don’t often see in regular WODs.
Check the schedule each week to see what’s on deck. We can’t wait to see you there!
Note: The 5pm will remain the regular programmed WOD, it will only be the 6pm that rotates.
See you in the gym!
CrossFit East River – WOD
Body Heat, Mobility, Activation (5 min)
2:00 Row
:20/:20 Scorpion Stretch
:30 Puppy Dog Pose
:30 Saddle Pose
General Prep: (6-8 min)
2 Sets: For Quality
9/7 Calorie Row
12 Bear Plank Shoulder Taps
12 Alternating Box Step-Ups
6 Inchworm Push-Ups
:30 Jump Rope Practice
Specific Prep (6-8 min)
Build to working weights on the Bench Press and the Dumbbell Step-Ups
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Complete 1 Round @ Working Weights
9/7 Calorie Row
15 Double Unders
6 Dumbbell Step-Ups
6 Bench Press
“Neon Uprising” (AMRAP – Reps)
Teams of 4 or 5, Each Athlete Starting on a Different Station
20:00 AMRAP
Station 1: 20/16 Calorie Row
Station 2: Max Double Unders
Station 3: Max Dual Dumbbell Box Step-Ups
Station 4: Max Bench Press
Station 5: Rest (Teams of 5) or Transition ( Teams of 4)
Barbell: 135/95lb, 61/43kg
Dumbbell: 50/35lb, 22.5/15kg
Box Height: 20in
Rotate Stations when the athlete on Station 1 Completes the Row
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“Neon Uprising” is a team-based, rotating station workout that combines aerobic power, skill work, lower body stamina, and upper body strength. Athletes rotate stations based on the completion of the rowing calories, creating a blend of pacing, max-effort scoring, and active recovery depending on the movement.
Goal : Maximize reps (or calories) at each working station
Stimulus: Aerobic power, stamina under fatigue, muscular endurance
RPE: 7.5–8.5/10
Focus: Consistent effort at each station, quick transitions, and smooth coordination across the team
Key focus areas:
Manage effort on the row—strong but sustainable to give teammates consistent work/rest cycles
Stay composed on high-skill and high-rep stations (Double Unders, Box Step-Ups)
Control breathing and tension during strength stations (Bench Press)
[Neon Uprising: Levels] (AMRAP – Reps)
Level 2:
20:00 AMRAP
Station 1: 18/14 Calorie Row
Station 2: Max Double Unders
Station 3: Max Dual Dumbbell Box Step-Ups
Station 4: Max Bench Press
Station 5: Rest
Barbell: 115/75lb, 52/34kg
Dumbbell: 35/25lb, 15/12kg
Box Height: 20in
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Level 1:
20:00 AMRAP
Station 1: 16/13 Calorie Row
Station 2: Max Single Unders
Station 3: Max Single Dumbbell Step-Ups
Station 4: Max Bench Press
Station 5: Rest
Barbell: 75/55lb, 34/25kg
Dumbbell: 35/25lb, 15/12kg
Box Height: 20in
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Masters 55+:
20:00 AMRAP
Station 1: 18/14 Calorie Row
Station 2: Max Double Unders
Station 3: Max Single Dumbbell Step-Ups
Station 4: Max Bench Press
Station 5: Rest
Barbell: 95/65lb, 43/30kg
Dumbbell: 35/25lb, 15/12kg
Box Height: 20in
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Competitor:
Barbell: 155/105lb, 70/48kg
Dumbbell: 50/35lb, 22.5/15kg
Box Height: 20in
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Travel
20:00 EMOM
minute 1: Machine of Choice
Minute 2 2: Max Double Unders
Minute 3: Max Dual Step-Ups
minute 4: Max Dumbbell Bench
minute 5: Rest
Dumbbells: 50/35lb, 22.5/15kg
Bench Height: 18in
Mobility
PRVN Yoga Flow #2
2 Rounds for Quality
:15sec Down Dog
:30sec Up Dog
15sec Down Dog
:30sec Tall Lunge (right)
:30sec Half Kneeling Hamstring Stretch (right)
:15sec Down Dog
:30sec Tall Lunge (left)
:30sec Half Kneeling Hamstring Stretch (left)
Optional Accessories (Checkmark)
3 Sets: For Quality
15-20 Banded Tricep Extensions
5/5 Single Leg Box Jumps
*Box Jump to safe, but higher box