WOD – Sat, Oct 18
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
Body Heat and Activation
2 Sets
10 Bend and Bows
10 Bootstrap Squats
10 Bird Dog From Crawling
6 Inchworm Push-Ups
10 Down Dog Toe Touches
Rowing Golf
– Row to 1000m with a partner, alternating every 100m
– The goal is to roll into 100m directly on the dot so that you hit 100m – 200m – 300m without being over or under.
– If you stop rowing and let it roll to 100m, but it goes over to 102m or under to 98m, both partners must complete 2 burpees prior to switching partners and having the next partner row to the next 100m mark. This will continue until 1000m for time.
Specific Prep
1 Round or Each Partner
8/6 Cal Row
8/6 Cal Echo
4 Handstand Push-Ups / Box Pike Handstand Push-Ups / Dumbbell Strict Press
4 Single Dumbbell Step-Oves
–
3 Synchro Burpees with each pair of 2 in 3 person team
“Silverstone” (Time)
3 Person Teams
For Time
200/150 Calorie Row*
200/150 Calorie Echo*
—
100 Single Dumbbell Step-Overs
100 Handstand Push-Ups
—
50 Synchro Burpees
*2 Working, 1 Resting at all times
Box Height: 24/20in
Dumbbells: 50/35lb, 22.5/15kg
*Mixed Male/Male/Female Teams (180 Cals)
Mixed Female/Female/Male Teams (170 Cals)
Complete Row and Echo as 2 people working, 1 resting, then complete the single dumbbell step-overs and handstand push-ups as 2 people working and 1 resting, then complete the 50 synchro burpees as 2 people working 1 resting.
Score: Time to complete
Goal: 25:00-35:00
Time Cap: 35:00
Stimulus: High-volume team conditioning that blends aerobic capacity, upper-body pressing stamina, and coordination under fatigue.
RPE: 8–9/10
Primary Objective: Maintain constant team output with clean transitions and minimal downtime across all three sections
Secondary Objective: Execute synchro burpees smoothly with clean transitions between teammates
[Silverstone: Levels] (Time)
Level 2:
150/120 Calories on Machines
–
Box Piked Handstand Push-Ups
Box Height: 24/20in
Dumbbells: 35/25lb, 15/12kg
—
Level 1:
120/90 Calories on Machines
–
Dumbbell Strict Press: 2 x 25/15lb, 12/7kg
Box Height: 24/20in
Bodyweight Step-Overs
—
Masters 55+
150/120 Calories on Machines
–
50 Strict Handstand Push-Ups to 2in Riser
Box Height: 24/20in
Dumbbells: 30/20lb, 14/9kg
—
Competitor:
240/200 Calories on Machines
–
Strict Handstand Push-Ups
Dual Dumbbell Step-Overs
–
Synchro Burpee Box Jumps
Box Height: 24/20in
Dumbbells: 50/35lb, 22.5/15kg
—
Travel / Hotel: Solo
2k Run
35 Strict Handstand Push-Ups
35 Dual Dumbbell Step-Ups
35 Burpees
Mobility (Checkmark)
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
Optional Accessories (Checkmark)
3 Sets: For Quality
:30 Dual Dumbbell Hold or Kettlebell Overhead Hold
20 Banded Pull Aparts