WOD – Sat, Nov 8

November 3, 2025Uncategorized

Announcements

Join Our WhatsApp Chat!
Want to stay in the loop outside the gym? Join our WhatsApp group — we chat about workouts, meetups, and all things East Village + NYC. Reach out to Connor, Meg, or Becca to get added!

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

400m Group Run

–

2 Sets: For Quality

10 Down Dog Calf Gas Pedals

10 Air Squats

10 Alternating Box Step-Ups + 5 Box Jumps

6 Kettlebell Deadlifts + 6 Russian Kettlebell Swing + 6 American Kettlebell Swings

2 Sets

8 Wall Balls

8 Box Jumps

8 American Kettlebell Swings

Perform at Working Loads, Then get into the workout

“Running with Morrison” (Time)

For Time, With a Partner

50-40-30-20-10

Wall Ball

200m Run (Together)

Box Jumps

200m Run (Together)

American Kettlebell Swings

Box Height: 24/20in

Wall Balls: 20/14lb, 9/6kg, 10/9ft

Kettlebell Swings: 53/35lb, 24/16kg
Score = Time

Goal: 26-30 minutes

Time Cap: 35:00

Stimulus: Team-based grind emphasizing aerobic endurance, leg stamina, and coordination between partners. Repeated running intervals challenge recovery and pacing under volume fatigue.

RPE: 8/10

Primary Objective: Complete each descending round with steady transitions and shared pacing through all movements.

Secondary Objective: Run together at a consistent manageable pace through the entirety of the workout today.

[Running with Morrison: Levels] (Time)

Level 2:

Kettlebell Swings: 35/26lb, 15/12kg

—

Level 1:

For Time, With a Partner

40-30-20-15-10

Wall Ball

200m Run (Together)

Box Step-Ups

200m Run (Together)

Russian Kettlebell Swings

Box Height: 24/20in

Wall Balls: 14/10lb, 9/6kg, 10/9ft

Kettlebell Swings: 35/26lb, 15/12kg

—

Masters 55+:

Box Jumps or Step-Ups

Wall Balls: 14/10lb, 9/6kg, 10/9ft

Kettlebell Swings: 35/26lb, 15/12kg

—

Competitor:

Solo

—

Travel / Hotel:

For Time, Solo

50-40-30-20-10

Air Squats

200m Run

Bench Jump or Box Jump

200m Run

American Kettlebell Swings

Bench Height: 18in

Kettlebell Swings: 53/35lb, 24/16kg

Mobility (Checkmark)

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:3 0 Low Dragon Po se

:30 Twisted Drag on Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstri ng Stretch

Optional Accessories (Checkmark)

For Quality

3 Sets

For Quality

12 Ring Hamstring Curls

:30 Weighted Wall Sit