WOD – Mon, May 12
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Week of 5/12 Programming Overview
- Monday: WOD is Pullups, Pushups, Air Squats, Running (Murph Prep)
- Tuesday: Strength is Deadlifts – WOD is Rowing, KBS, Situps
- Wednesday: Strength is Jerks – WOD is DU, Shoulder to OH, Burpees
- Thursday: Strength is Front Squats – WOD is Lunges, TTB, Rowing (or bike)
- Friday: Strength is Power Snatch – WOD is HSPU, DB Snatch, Box Jump Overs
- Saturday: Partner WOD Alert**** Running, Wallballs, Muscle Ups
- Sunday: Hero WOD with Coach Connie (TBD)
CrossFit East River – WOD
“Candy Land” (Time)
3 Sets:
200m Run
10 Pull-Ups
20 Push-Ups
30 Air Squats
400m Run
30 Air Squats
20 Push-Ups
10 Pull-Ups
200m Run
Rest 2:00 between sets
Time Domain : 7-9 min / Set
Time Cap: 12min / set
Total Running Time Cap : 40 minutes
Primary Objective: Maintain smart sets on the bodyweight movements as we dial in our training for Murph. Think about how the volume will play out across all 3 sets here.
Secondary Objective: Complete each set in under 9 minutes
Stimulus: Chipper Mentality and Muscular Endurance / Stamina
RPE : 9/10
[Candy Land: Levels] (Time)
Level 2:
3 Sets, For Time
200m Run
9 Pull-Ups
15 Push-Ups
21 Air Squats
400m Run
21 Air Squats
15 Push-Ups
9 Pull-Ups
200m Run
Rest 2:00 between sets
—
Level 1:
3 Sets, For Time
200m Run
5 Banded Strict Pull-Ups
10 Elevated Push-Ups
15 Air Squats
200m Run
15 Air Squats
10 Elevated Push-Ups
5 Banded Strict Pull-Ups
200m Run
Rest 2:00 between sets
—
Masters 55+
3 Sets, For Time
200m Run
9 Pull-Ups
15 Push-Ups
21 Air Squats
400m Run
21 Air Squats
15 Push-Ups
9 Pull-Ups
200m Run
Rest 2:00 between sets
—
Competitor:
Wear a 20/14lb, 9/6kg Weight Vest
—
Travel / Hotel:
As prescribed
“Candy Land” (Time)
3 Sets:
200m Run
10 Pull-Ups
20 Push-Ups
30 Air Squats
400m Run
30 Air Squats
20 Push-Ups
10 Pull-Ups
200m Run
Rest 2:00 between sets
Time Domain : 7-9 min / Set
Time Cap: 12min / set
Total Running Time Cap : 40 minutes
Primary Objective: Maintain smart sets on the bodyweight movements as we dial in our training for Murph. Think about how the volume will play out across all 3 sets here.
Secondary Objective: Complete each set in under 9 minutes
Stimulus: Chipper Mentality and Muscular Endurance / Stamina
RPE : 9/10
Mobility
PRVN Recovery #7
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Crossbody Lat Stretch
1:00/1:00 Wall Figure 4 Stretch
1:00/1:00 Single Leg Forward Fol d
Optional Accessories (Checkmark)
3 sets, For Quality
10/10 Single Arm Dumbbell Row
10 Dumbbell Zottman Curls
10-12 Glute Bridge Dumbbell Pull-Overs