WOD – Sat, Sep 27

September 22, 2025Uncategorized

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CrossFit East River – WOD

Warm-Up (Checkmark)

General Prep

400m Group Run

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2 Sets: For Quality

:30 Jump Rope

6/6 Single Arm Ring Rows

6 Strict Knees to Chest

10 Abmat Sit-Ups

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Specific Skill Work and Primer

Rope Climb Technique and Practice

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Primer

20 Double Unders

:15 Forearm Plank

1 Rope Climb

:15 Forearm Plank

200m Run

10 Sit-Ups

“Long Haul” (Time)

3 Rounds for Time, With a Partner

200 Double Unders

1:00 Synchro Plank Hold

6 Rope Climbs

1:00 Synchro Plank Hold

800m Run

40 Synchro Abmat Sit-Ups
Time Goal: 34:00-40:00

Time Cap: 40:00

Primary Objective: Complete each round in under 12:00

Secondary Objective: Negative Split Each round

RPE: 7/10

Stimulus: Partner Conditioning , Midline and Pulling

[Long Haul: Levels] (Time)

Level 2:

3 Rounds for Time

120 Double Unders

:45 Synchro Plank Hold

4 Rope Climbs

:45 Synchro Plank Hold

800m Run

30 Synchro Abmat Sit-Ups

–

Level 1:

3 Rounds for Time

200 Single Unders

1:00 Cumulative Plank Hold

6 Pull to Stands

1:00 Cumulative Plank Hold

600m Run

40 Cumulative Abmat Sit-Ups

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Masters 55+:

3 Rounds for Time

120 Double Unders

:45 Synchro Plank Hold

4 Rope Climbs

:45 Synchro Plank Hold

800m Run

30 Synchro Abmat Sit-Ups

–

Competitor:

3 Rounds for Time

200 Double Unders

1:00 Synchro Plank Hold

8 Rope Climbs

1:00 Synchro Plank Hold

800m Run

40 Synchro GHD Sit-Ups

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Hotel/Travel: Solo

3 Rounds for Time

100 Double Unders

1:00 Synchro Plank Hold

18 Strict Pull-Ups

1:00 Synchro Plank Hold

800m Run

40 Abmat Sit-Ups

Mobility (Checkmark)

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

Accessories (Checkmark)

4 Sets: For Quality

10 Alternating Bear Plank Pull Throughs

15 Chest Supported Dumbbell Rows

5 Dragon Flags