WOD – Sat, Feb 14

February 9, 2026Uncategorized

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CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Prep

2 Sets: For Quality

1:00 Bike

6/6 Single Arm Upright Row

6/6 Single Arm Press

6/6 Suitcase Reverse Lunge

8 Scapular Pull-Ups

8 Ring Rows

Specific Prep

2-3 Sets

9/7 Calorie Echo Bike

6 Alt DB Hang Snatch

25/25ft (7.5/7.5m) Alternating Suitcase Dumbbell Walking Lunges

4-8 Elevator Kip Swings, building to chin over the bar pull-ups

“Cupid’s Arrow” (AMRAP – Rounds and Reps)

30:00 AMRAP, With a Partner

30/22 Calorie Echo Bike

30 Alternating Dumbbell Hang Snatch

30m (100ft) Dumbbell Suitcase Walking Lunge

30 Pull-Ups

Dumbbell: 50/35lb, 22.5/15kg

*Split work as desired between you and your partner
Goal: 3–5+ rounds

Stimulus: Long-duration partner conditioning with cyclical output, unilateral loading, and shared gymnastics volume

RPE: 7.5-8/10. Think consistent effort and smooth on and off 1:1 work to rest ratio.

Primary Objective: Maintain continuous forward progress through smooth partner handoffs

Secondary Objective: Keep dumbbell work and pull-ups in short, repeatable sets to avoid grip failure

[Cupid’s Arrow: L2, L1, & Masters 55+] (AMRAP – Rounds and Reps)

Level 2:

30:00 AMRAP

24/18 Calorie Echo Bike

24 Alternating Dumbbell Hang Snatch

24m (80ft) Dumbbell Suitcase Walking Lunge

24 Pull-Ups

Dumbbell: 35/25lb, 15/12kg

—

Level 1:

30:00 AMRAP

20/14 Calorie Echo Bike

20 Alternating Dumbbell Hang Snatch

24m (80ft) Walking Lunges

24 Banded Pull-Ups

Dumbbell: 25/15lb, 12/7kg

—

Masters 55+:

30:00 AMRAP

24/18 Calorie Echo Bike

24 Alternating Dumbbell Hang Snatch

24m (80ft) Dumbbell Suitcase Walking Lunge

24 Pull-Ups

Dumbbell: 30/20lb, 14/9kg

[Cupid’s Arrow: Competitor & Travel] (AMRAP – Rounds and Reps)

Competitor:

30:00 AMRAP, with a Partner

40/30 Calorie Echo Bike

40 Alternating Dumbbell Hang Snatch

30m (100ft) Dumbbell Suitcase Walking Lunge

30 Chest to Bar Pull-Ups

20 Bar Muscle-Ups

Dumbbell: 70/50lb, 32/22.5kg

—

Travel / Hotel:

30:00 AMRAP, Solo

400m Run

20 Alternating Dumbbell Hang Snatch

20 Dumbbell Suitcase Reverse Lunge

15/10 Strict Pull-Ups

Dumbbell: 50/35lb, 22.5/15kg

Mobility (Checkmark)

1:00/1:00 Elevated 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)

3 Sets: For Quality

16 Kettlebell Gorilla Rows

10-12 Dual Dumbbell Zottman Curls

10/10 Landmine Trunk Rotations