WOD – Sun, Jun 15

June 15, 2025Uncategorized

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🆕 Bring a Friend for Free – Saturdays at 9AM!

We’re piloting a new Bring a Friend for Free class every Saturday at 9AM!
Bring one guest to class — no experience needed, just have them fill out the waiver here: Waiver Link

Got more than one guest in mind? Just give Meg or Connor a heads-up!

Week of 6/9 Programming Overview

Monday: Strength: Clean and Jerk – WOD: Rowing and Clean and Jerk
Tuesday: WOD: Double Unders, Bench Press, Burpee Pull-Ups
Wednesday: WOD: Running, TTB, Power Snatch
Thursday: Strength: Push Press and Front Squat – WOD: Wall Walks, Wall Balls, Box Jump Overs
Friday: WOD: Bar Muscle Ups, Rowing, Deadlift
Saturday: Teams of 3-4**** Situps, Dumbbell Lunges, Running, Burpees
Sunday: Hero WOD with Coach Connor

CrossFit East River – WOD

Hero: Cheesy Jag (AMRAP – Rounds and Reps)

AMRAP in 23 Minutes

1 Mile Run

Then, 5 Rounds of:

9 Burpees

16 Air Squats

10 Push-Ups

RX: Weighted Vest 20/14

“Residual Self-Image” (5 Rounds for time)

For Max Effort

Every 4:00 x 5 Sets

:30 Wall Sit

20 Air Squats

10/7 Calorie Echo Bike Sprint
Goal: Complete each Bike Sprint in under 30 seconds, Total Working Time per interval to under 1:45.

Stimulus: Leg fatigue into anaerobic sprint effort

RPE: 9/10, Lactate Endurance

Primary Objective: Maintain max output on the Echo Bike each round despite building leg fatigue

Secondary Objective: Maintain quality positions in the Wall Sit and Air Squat to keep the quality high for this workout.

[Residual Self Image: Levels} (5 Rounds for time)

Level 2:

As prescribed

Level 1:

For Max Effort

Every 4:00 x 5 Sets

:25 Wall Sit

15 Air Squats

8/6 Calorie Echo Bike Sprint

Masters 55+:

As prescribed

Competitor:

For Max Effort

Every 4:00 x 5 Sets

:30 Wall Sit

15 Goblet Squats

12/9 Calorie Echo Bike Sprint

Kettlebell: 53/35lb, 24/16kg

Travel / Hotel:

For Max Effort

Every 4:00 x 5 Sets

:30 Wall Sit

20 Air Squats

5 Broad Jumps for Distance

Finisher (Checkmark)

4 Sets: For Quality

:30 Nose to Wall Handstand Hold

:20/:20 Side Star Plank

10-12 Ring Hamstring Curls

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)