WOD – Wed, Oct 15

October 10, 2025Uncategorized

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CrossFit East River – WOD

Warm-Up Flow (Checkmark)

10:00 minutes for Quality

1:00 Bike

:30 Jump Rope

8 Kettlebell Deadlifts + 8 Russian Kettlebell Swings

:15 Nose to Wall Handsant Hold

2 x 10m out and back lateral shuttle

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Then final touches on each movement and build to working loads on the American Kettlebell Swing

Primer:

9/7 Calorie Echo Bike

7 American Kettlebell Swings

25 Double Unders

1 Wall Walk

3 Shuttle Runs

“Schumacher” (4 Rounds for time)

Every 7:00 x 4 Sets

20/14 Calorie Echo Bike

15 American Kettlebell Swings

50 Double Unders

3 Wall Walks

12 Shuttle Runs

Shuttle Run = 25/25ft (7.5/7.5m)

Kettlebell: 53/35lb, 24/16kg

Wall Walk: 10in
Score = Average Time Per Set

Goal: 4:45–5:30 per round, leaving 1:30–2:15 of rest.

Stimulus: Mixed-modal aerobic power intervals with shoulder and midline interference.

RPE: 8/10

Primary Objective: Hold consistent times across all four sets with unbroken kettlebell swings and double unders.

Secondary Objective: Complete the Echo Bike in under 1:15 and wall walks in under :45 to keep things tight and allow for enough time to complete the run in the goal time domain.

Warm-Up Flow (Checkmark)

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 Wall Tibialis Raises

12-15 Seated Barbell Calf Raises