WOD – Sun, Feb 15

February 10, 2026Uncategorized

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)

General Prep to Specific

2 Sets: For Quality

10 Bend and Bows

20 Plank Shoulder Taps

:15/:15 Single Arm Plank

20 Lateral Line Hops

20 Forward/Back Line Hops

–

2 Sets

8 Dual Kettlebell Deadlifts @ working loads

15-20 Double Unders or 30-40 Single Unders

Then Get into Handstand Walk Drills

Gymnastics Skill (Checkmark)

Handstand Walk

– Wall Walk + Handstand Hold

– Handstand Shoulder Taps

– Handstand Walk to Wall

– Partner Handstand Walks

“Still Showing Up” (Time)

For Time

10-20-30-40-50

Foot Handstand Walk

Double Unders

*12 Dual Kettlebell Deadlifts

Kettlebells @ 2 x 53/35lb, 24/16kg

Handstand Walk Meters = 3-6-9-12m
Goal: 11-15 minutes

Time Cap: 20 minutes

Stimulus: Skill-based conditioning with progressive gymnastics volume under grip and midline fatigue

RPE: 7/10

Primary Objective: Stay composed and efficient on handstand walk segments to keep the ladder moving

Secondary Objective: Maintain relaxed rope rhythm and controlled hinging on kettlebell deadlifts

[Still Showing Up: L2, L1, & Masters 55+] (Time)

Level 2:

For Time

1-2-3-4-5 Wall Walks

10-20-30-40-50 Double Unders

*12 Dual Kettlebell Deadlifts

Kettlebells @ 2 x 53/35lb, 24/16kg

Wall Walk: 10in From Wall

—

Level 1:

For Time

1-2-3-4-5 Wall Walks

10-20-30-40-50 Single Unders

*12 Kettlebell Deadlifts

Kettlebells @ 1 x 53/35lb, 24/16kg

Wall Walk: 30in From Wall

—

Masters 55+:

For Time

1-2-3-4-5 Wall Walks

10-20-30-40-50 Double Unders

*12 Dual Kettlebell Deadlifts

Kettlebells @ 2 x 44/26lb, 20/12kg

Wall Walk: 20in From Wall

[Still Showing Up: Competitor & Travel] (Time)

Competitor:

For Time

10-20-30-40-50

Foot Handstand Walk

Double Unders

*12 Dual Kettlebell Deadlifts

Kettlebells @ 2 x 70/53lb, 32/24kg

Handstand Walk Meters = 3-6-9-12m

All Movements Must Remain Unbroken

—

Travel / Hotel:

For Time

1-2-3-4-5 Wall Walks

10-20-30-40-50 Double Unders

*12 Dual Dumbbell Deadlifts

Kettlebells @ 2 x 53/35lb, 24/16kg

Wall Walk: 10in From Wall

Accessory Finisher (Checkmark)

3-4 Sets

10-12 Single Dumbbell Loaded Box Calf Raises

10-12 Anterior Tib Raises

:30 Weighted Sorenson Hold or Supine Chinese Plank

Mobility (Checkmark)

1:00 Elevated Prayer Stretch

1:00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00/1:00 Thread the Needle Stretch