WOD – Fri, Feb 6

February 1, 2026Uncategorized

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CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Prep

2:00 Cardio Choice

–

2 Sets:

8/8 Staggered Stance Single KB RDL

10 Russian Kettlebell Swings

8 Goblet Squats

6 Bar Kip Swings

6 Ring Rows + 10 sec Ring to Chest Hold

Specific Prep:

8 Medball Deadlifts

8 Medball Squats

8 Medball Presses

6 Kip Swings, Building Height Towards Chin Over Bar Pull-Ups

4 Deadlifts @ light loads from the floor

–

6 Wall Balls @ Working Loads

4 Pull-Ups / Jumping Pull-Ups / Banded Pull-Ups / or Ring Rows

4 Deadlifts @ moderate loads to working loads

–

4 Deadlifts @ Working Weights

4 Pull-Ups

4 Wall Balls

“John Wick” (Time)

For Time:

25-20-15-10-5 Deadlifts

15-15-15-15-15 Pull-Ups

5-10-15-20-25 Wall Balls

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

Barbell: 185/125lb, 84/57kg
Goal: 12–18 minutes

Time Cap: 20 minutes

Stimulus: Mid-length triplet with escalating fatigue

Workout RPE: 8.5–9/10 (Open Style Conditioning)

Primary Objective: Maintain consistent deadlift cycling without excessive grip breakdown

Secondary Objective: Keep pull-ups controlled and wall balls smooth as volume shifts

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

Level 2:

For Time:

25-20-15-10-5 Deadlifts

10-10-10-10-10 Pull-Ups

5-10-15-20-25 Wall Balls

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

Barbell: 155/105lb, 70/48kg

—

Level 1:

For Time:

20-16-12-8-4 Deadlifts

8-8-8-8-8 Banded Strict Pull-Ups

4-8-12-16-20 Wall Balls

Wall Ball: 14/10lb, 6/4kg, 10/9ft

Barbell: @ 50% of 1RM

—

Masters 55+:

For Time:

20-16-12-8-4 Deadlifts

8-8-8-8-8 Strict Pull-Ups

4-8-12-16-20 Wall Balls

Wall Ball: 14/10lb, 6/4kg, 10/9ft

Barbell: 135/95lb, 61/43kg

[John Wick: Competitor & Travel] (Time)

Competitor:

For Time:

25-20-15-10-5 Deadlifts

15-15-15-15-15 Chest to Bar Pull-Ups

5-10-15-20-25 Wall Balls

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

Barbell: 225/155lb, 102/70kg

—

Travel / Hotel:

For Time:

30-25-20-15-10 Dual Dumbbell Deadlifts

10-10-10-10-10 Strict Pull-Ups

10-15-20-25-30 Air Squats

Dumbbells: 2 x 50/25lb, 22.5/15kg

Mobility (Checkmark)

1:00/1:00 Scorpion Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00 Standing Forward Fold

1:00/1:00 Crossbody Lat Stretch

Optional Accessories (Checkmark)

3 Sets: For Quality

15 Banded Good Mornings

10 Ring Hamstring Curls

10/10 Three Point Dumbbell Row

12 Dumbbell Hammer Curls