WOD – Sun, Jun 28
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CrossFit East River – WOD
Warm-Up Flow (No Measure)
General Warm-Up
2:00 Cardio Choice
10 Arm Circles Forward and Backward
5 Inchworm to Hollow Hold
10 Scapular Push-Ups
8/8 Fire Hydrants
10 Air Squats
50 Single Unders
Specific Prep
2 Sets, Building to Working Loads
5 Push-Ups (full range, controlled descent)
5 Wall Balls (focus to catch high and then ride into a quality rebound into the next rep)
:30 Jump Rope Practice
Primer (No Measure)
1 Sets at Working Loads
10/7 Push-Ups
10 Wall Balls
30 Double Unders or 50 Single Unders
Use this to confirm wall ball load and double under strategy before “Hobgoblin” begins.
“Hobgoblin” (6 Rounds for time ↓ shorter is better)
For Time:
Every 3:00 x 6 Sets
15/10 Push-Ups
15 Wall Balls
50 Double Unders
Wall Ball: 20/14lb (9/6kg), 10/9ft
Score = Sum Total Time
Goals: Complete each set in 1:45-2:15
Stimulus: Push Interference
RPE: 8/10
Primary Objective: Complete each set in under 2:00, banking consistent rest time across all six rounds.
Secondary Objective: Descending round times across the six sets, finishing faster than you started as rest and rhythm compound.
[Hobgoblin: Level 2, Level 1, & Masters 55+] (6 Rounds for time ↓ shorter is better)
Level 2:
Every 3:00 x 6 Sets
12/8 Push-Ups
15 Wall Balls
35 Double Unders
Wall Ball: 20/14lb (9/6kg), 10/9ft
Level 1:
Every 3:00 x 6 Sets
10 Push-Ups (from knees if needed)
12 Wall Balls
75 Single Unders
Wall Ball: 14/10lb (6/4kg), 9/8ft
Masters 55+:
Every 3:00 x 6 Sets
10/8 Push-Ups
12 Wall Balls
40 Double Unders or 80 Single Unders
Wall Ball: 14/10lb (6/4kg), 10/9ft
[Hobgoblin: Competitor & Travel] (6 Rounds for time ↓ shorter is better)
Competitor:
Every 3:00 x 6 Sets
15/10 Push-Ups
15 Wall Balls
50 Double Unders
Wall Ball: 20/14lb (9/6kg)
Push-Ups: Strict, chest to deck, no snaking
Hotel Gym / Travel:
Every 3:00 x 6 Sets
15/10 Push-Ups
10 Dumbbell Thrusters
50 Double Unders or 100 Single Unders
Dumbbells: 35/25lb (15/12kg) or heaviest available
Accessory Finisher (Checkmark)
Every 3:00 x 4 Sets
10 Medball Knee Extension
:15 Medball Knee Extension Iso Hold
10 Dual Dumbbell Floor Skull Crusher
15 Dual Dumbbell Floor Chest Fly
PRVN Reset (No Measure)
For Completion:
9:00 EMOM
Minute 1 – 5/5 Standing Bird Dog Press
Minute 2 – :30 Low Plank Knee to Elbow
Minute 3 – :40 Alternating Up Down/Down Dog Stretch