WOD – Sat, Dec 13
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Prep and Activation
2 Sets
1:00 Cardio Choice (Preferably Bike)
:30 Jump Rope
:30 Alternating Deadbugs
:30 Bird Dogs
10 Ring Rows
16 Glute Bridge Marches
Final Movement Set-Up
Review Inverted Rows and Set-Up
–
2 Sets: Priming System and Working through Workout Flow
15 Double Unders or 30 Single Unders
10 Abmat Sit-Ups
:20 Bike @ Working Pace
6-8 Inverted Rows
“The Night’s Watch” (AMRAP – Rounds and Reps)
Teams of 3
30:00 AMRAP
Station 1:
3 Rounds
30 Double Unders
15 Abmat Sit-Ups
Station 2:
30/22 Calorie Echo Bike or 34/27 Calorie Bike Erg
Station 3:
20 Inverted Rows
*Inverted Rows, Body @ Parallel to Floor
Complete as many rounds and reps as possible in teams of 3. Each Athlete starts on a different station, athletes will rotate from the Double Unders + Abmat Sit-Ups to the Bike, and then move to the inverted rows before coming back around to station 1. The inverted row station is supposed to be a station where we get more rest before circling back round to the start.
Score = Rounds + Reps Completed
Goal: Complete 3 + Rounds of each movement. The abmat sit-up and double unders should pace this one out at just under 1:00 / round there for 3 minutes of work on each station and rotating as each is completed to complete all 3 stations in just under 10 minutes.
Stimulus: Team-based aerobic conditioning with mixed-modal stamina and control.
RPE: 7–8/10
Primary Objective: Keep stations flowing without bottlenecks; maintain steady cycling through Station 1
Secondary Objective: Treat Station 3 as controlled recovery while sustaining consistent row volume across full 30:00
[The Night’s Watch: L2, L1, & Masters 55+] (AMRAP – Rounds and Reps)
Level 2:
30:00 AMRAP
Station 1:
3 Rounds
20 Double Unders
10 Abmat Sit-Ups
Station 2:
28/20 Calorie Echo Bike or 30/24 Calorie Bike Erg
Station 3:
15 Inverted Rows
*Inverted Rows, Body @ Parallel to Floor
—
Level 1:
30:00 AMRAP
Station 1:
3 Rounds
20 Double Unders
10 Abmat Sit-Ups
Station 2:
28/20 Calorie Echo Bike or 30/24 Calorie Bike Erg
Station 3:
15 Inverted Rows
*Inverted Rows, Body @ Parallel to Floor
—
Masters 55+:
30:00 AMRAP
Station 1:
3 Rounds
20 Double Unders
10 Abmat Sit-Ups
Station 2:
28/20 Calorie Echo Bike or 30/24 Calorie Bike Erg
Station 3:
15 Inverted Rows
*Inverted Rows, Body @ Parallel to Floor
[The Night’s Watch: Competitor & Travel] (AMRAP – Rounds and Reps)
Competitor :
Teams of 3
30:00 AMRAP
Station 1:
3 Rounds
45 Double Unders
15 GHD Sit-Ups
Station 2:
30/22 Calorie Echo Bike or 34/27 Calorie Bike Erg
Station 3:
20 Inverted Rows
*Inverted Rows, Body @ Parallel to Floor
—
Travel / Hotel: Solo
30:00 AMRAP
80 Double Unders
40 Abmat Sit-Ups
20 Inverted Rows
Mobility (Checkmark)
PRVN Mobility #8
1:00/1:00 Elev
ated Pigeon Stretch
1:00/1:00 Tall Dragon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Single Leg Forward Fold
Optional Accessories (Checkmark)
For Quality
3 Sets:
8/8 Eccentric Single Leg Dumbbell Calf Raises
:20 GHD Supine Hold or :30 Hollow Hold