WOD – Fri, Nov 21

November 16, 2025Uncategorized

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CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Prep

2 Sets

200m Run

10 Ring Rows

8/8 Single Arm Dumbbell Deadlifts

8 Goblet Squats

10 Deep Lunge Mountain Climbers

Specific Prep

2 Sets

10m A Skips + 10m B-Skips

6 Bar Kip Swings / Elevator Kipping Pull-Ups

6 Alt Dumbbell Snatch

6 Goblet Squats

4 Lateral Burpees over Dumbbells

“Fenrir” (Time)

2 Rounds for Time

400m Run

20 Pull-Ups

400m Run

20 Alternating Dumbbell Snatch

400m Run

20 Goblet Squats

400m Run

20 Lateral Burpees over the Dumbbell

Dumbbell: 50/35lb, 22.5/15kg
Score = Time

Goal: 25:00 – 32:00

Time Cap: 35:00

Stimulus: Aerobic stamina and muscular endurance with sustained cyclical output.

RPE: 8–9/10

Primary Objective: Maintain consistent 400m splits across both rounds while moving smoothly through transitions between movements.

Secondary Objective: Keep all movements quick and efficient with the goal of maintaining close to unbroken sets on each round.

[Fenrir: L2, L1, & Masters 55+] (Time)

Level 2:

2 Rounds for Time

400m Run

16 Pull-Ups

400m Run

16 Alternating Dumbbell Snatch

400m Run

16 Goblet Squats

400m Run

16 Lateral Burpees over the Dumbbell

Dumbbell: 35/25lb, 15/12kg

—

Level 1:

2 Rounds for Time

400m Run

20 Jumping Pull-Ups

400m Run

20 Alternating Dumbbell Hang Snatch

400m Run

20 Air Squats

400m Run

12 Burpees

Dumbbell: 25/15lb, 12/7kg

—

Masters 55+:

2 Rounds for Time

400m Run

16 Pull-Ups

400m Run

16 Alternating Dumbbell Snatch

400m Run

16 Goblet Squats

400m Run

16 Lateral Burpees over the Dumbbell

Dumbbell: 30/20lb, 14/9kg

[Fenrir: Competitor & Travel] (Time)

Competitor:

2 Rounds for Time

400m Run

20 Chest to Bar Pull-Ups

400m Run

20 Alternating Dumbbell Snatch

400m Run

20 Goblet Squats

400m Run

20 Lateral Burpees over the Dumbbell

Dumbbell: 70/50lb, 32/22.5kg

—

Travel / Hotel:

2 Rounds for Time

400m Run

15 Strict Pull-Ups

400m Run

20 Alternating Dumbbell Snatch

400m Run

20 Goblet Squats

400m Run

20 Lateral Burpees over the Dumbbell

Dumbbell: 50/35lb, 22.5/15kg

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

Friday Finisher (Optional) (Checkmark)

3 Sets: For Quality

10-12 Dual Dumbbell Prone Rows

10-12 Dual Dumbbell Zottman Curls

15 Wall Tibialis Raises