WOD – Sat, Apr 18
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Warm-Up
2:00 Cardio Choice
–
2 Sets:
10 Bend and Bows
10 Standing Torso Rotations
5/5 Pendulum Lunges
50 Single Unders
10 Sit-Ups
Warm-Up Game
Kettlebell Race Tap Game
Specific Prep
2 Sets: Building into workout and finding teams
9/7 Cal Bike
:20 Wall Sit
10 Single Arm Overhead Walking Lunge (Switch arms @ 5 Reps)
:20 Plank
20 Double Unders or 40 Single Unders
10 Abmat Sit-Ups
“Rhino” (3 Rounds for reps)
For Max Calories
6:00 AMRAP
Partner A: Max Calorie Echo Bike
Partner B: Wall Sit Hold
Switch as often as needed
3:00 Transition
For Max Distance
6:00 AMRAP
Partner A: Max Distance Single Arm KB Overhead Walking Lunge @ 53/35lb, 24/16kg
Partner B: Plank Hold
Switch as often as needed
3:00 Transition
Max Reps
6:00 AMRAP
Partner A: 50 Double Unders
Partner B: 15 Abmat Sit-Ups
Partners switch every time both complete their reps
Score = Reps Completed (1 cal = 1 rep, 10′ = 1 rep, 1 round = 65 reps)
Goals:
Station 1 — (75-100 / Male), (55-75 / Female) Calories
Station 2 — 250-350ft, 75-105m
Station 3 — 4-5 Rounds
Primary Objective: Complete equal work between partners across the workout. Lets focus on good communication and switch before failure to maintain quality output across the entire workout.
Secondary Objective: Station 3 is the only station where both partners must complete their movement before switching. Use this to push the pace on both the Double Unders and the Sit-Ups, neither movement should be sandbagged while waiting on the other. Its like ending with “Annie” to finish off the day.
Stimulus: Aerobic Capacity / Muscular Endurance / Partner Accountability
RPE: 7-8/10 across all three stations. The transitions give partial recovery. Athletes should be able to maintain consistent output across the full workout.
[Rhino: Level 2, Level 1, & Masters 55+] (3 Rounds for reps)
Level 2:
Station 1 — Max Calorie Bike / Wall Sit (as prescribed)
Station 2 — Max Distance Single Arm KB Overhead Walking Lunge / Plank Hold
Station 3 — 35 Double Unders or 70 Single Unders / 15 Abmat Sit-Ups
KB: 44/26lb, 20/12kg
—
Level 1:
Station 1 — Max Calorie Bike / Wall Sit Hold (as prescribed)
Station 2 — Max Distance Goblet Lunge / Elevated Plank Hold
Station 3 — 75 Single Unders or 1:00 Jump Rope / 15 Abmat Sit-Ups
Goblet Lunge: Choice
—
Masters 55+:
Station 1 — Max Calorie Bike / Wall Sit (as prescribed)
Station 2 — Max Distance Single Arm KB Overhead Walking Lunge / Plank Hold
Station 3 — 35 Double Unders or 70 Single Unders / 15 Abmat Sit-Ups
KB: 44/26lb, 20/12kg
[Rhino: Competitor & Travel] (3 Rounds for reps)
Competitor:
Station 1 — Max Calorie Bike / Weighted Wall Sit (w/KB)
Station 2 — Max Distance Single Arm Overhead Hold
Station 3 — 50 Double Unders / 15 GHD Sit-Ups
KB: 70/53lb, 32/24kg
—
Travel / Hotel: Solo
Station 1 — 6 Shuttle Run + :30 Wall Sit Hold
Station 2 — 12 Single Arm DB Overhead Walking Lunge + :30 Forearm Plank
Station 3 — 50 Double Unders or 100 Single Unders + 15 Sit-Ups
Choice on Loads
Mobility (Checkmark)
PRVN Yoga Flow
2 Rounds
Right Leg + Left Leg
:15 second Down Dog
:30 second Low Lunge
:15 second Elbow to Knee and Rotate
:15 second Reach to Sky and Hold
:30 second Half Kneeling Hamstring Stretch
:30 second Pigeon
Optional Accessories (Time)
For Time
400m Farmers Carry
* Every Break, Complete 10 Burpees. This can be done on the spot or once you come back to the gym and complete the accumulated burpees.
Kettlebells: 2 x 70/53lb, 32/24kg
Level 2: 2 x 53/35lb, 24/16kg
Level 1: 2 x 44/26lb, 20/12kg