WOD – Wed, Feb 25
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Prep
2:00 Cardio Choice
–
2 Sets
:30 Down Dog Calf Gas Pedals
10-15 Banded Pull Aparts
8 Medball Deadlifts + 8 Medball Squats + 8 Medball Presses
8 Scapular Pull-Ups
6/6 Single Arm Ring Rows
20 sec Hollow Rocks
Specific Prep
2 Sets:
1 Seated Clamp and stand or 1 Jump and Cut to Reach and /or Pull to Stand
6 Bar Kip Swings, Building Kip
6 Ring Rows or 3-4 Strict Pull-Ups
6 Wall Balls
10/8 Calorie Bike, Building Intensity
Primer
2 Shuttle Runs
1 Rope Climb / Pull to Stand / or alternative
6 Wall Balls
2 Bar Muscle-Ups or 4 Pull-Ups / C2B
10 second Bike @ Hard Effort
Skill / Gymnastics (Checkmark)
– Rope Climb Skill Work
– Bar Muscle-Up Progressions and Skill Work
“Pour Over” (5 Rounds for calories)
For Calories:
20:00 EMOM
Minute 1 – 4 Shuttle Runs + 2 Rope Climbs
Minute 2 – 10 Wall Balls + 5 Bar Muscle Ups
Minute 3 – Max Calorie Echo Bike
Minute 4 – Rest
Wallball: 20/14lbs (9/6kg) to 10/9ft
Shuttle Runs: 25ft/7.5m Down & Back = 1
Rope Climb: 15ft
Score = Calories
Goal: Maintain consistent bike calories across all 5 working intervals (minimal drop-off) 20/14+
RPE: 8/10 *Skill Challenge, but keep RPE relatively conservative
Primary Objective: Preserve capacity on gymnastics minutes to allow aggressive, but repeatable bike output
Secondary Objective: Maintain technical consistency on rope climbs and bar muscle-ups under fatigue. Think of this is a quality practice day developing efficiency with some fatigue building up over the course of the metcon.
“Pour Over” – Strict Rx (5 Rounds for calories)
For Calories:
20:00 EMOM
Minute 1 – 4 Shuttle Runs + 8/6 Strict Pull-Ups
Minute 2 – 10 Wall Balls + 10 Feet Elevated Ring Rows (Challenging Parallel Position)
Minute 3 – Max Calorie Echo Bike
Minute 4 – Rest
Wallball: 20/14lbs (9/6kg) to 10/9ft
Shuttle Runs: 25ft/7.5m Down & Back = 1
Score = Calories
[Pour Over: L2, L1, & Masters 55+] (5 Rounds for calories)
Level 2:
20:00 EMOM
Minute 1 – 4 Shuttle Runs + 2 Rope Climbs
Minute 2 – 10 Wall Balls + 10 Pull-Ups
Minute 3 – Max Calorie Echo Bike
Minute 4 – Rest
Wallball: 20/14lbs (9/6kg) to 10/9ft
Shuttle Runs: 25ft/7.5m Down & Back = 1
Rope Climb: 12ft
—
Level 1:
20:00 EMOM
Minute 1 – 3 Shuttle Runs + 2 Pull to Stands
Minute 2 – 8 Wall Balls + 8 Jumping Pull-Ups
Minute 3 – Max Calorie Echo Bike
Minute 4 – Rest
Wallball: 14/10lb, 6/4kg, 9/8ft
Shuttle Runs: 25ft/7.5m Down & Back = 1
—
Masters 55+:
20:00 EMOM
Minute 1 – 4 Shuttle Runs + 2 Rope Climbs
Minute 2 – 10 Wall Balls + 8/6 Strict Pull-Ups
Minute 3 – Max Calorie Echo Bike
Minute 4 – Rest
Wallball: 14/10lb, 6/4kg, 10/9ft
Shuttle Runs: 25ft/7.5m Down & Back = 1
Rope Climb: 12ft
[Pour Over: Competitor & Travel] (5 Rounds for calories)
Competitor:
As prescribed
—
Travel / Hotel:
For Calories:
20:00 EMOM
Minute 1 – 100m Run+ 8/6 Strict Pull-Ups
Minute 2 – 10 Goblet Squats + 10 Renegade Rows
Minute 3 – Max Distance Run
Minute 4 – Rest
Choice on Loads
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)
For Quality:
3 Sets:
8-12 Feet Elevated Ring Rows or 10/10 Single Arm DB Row
4 Dragon Flags
100ft (30m) Reverse Sled Drags