WOD – Fri, Jul 3
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!
Hold requests and cancellations need to be submitted through our website! DO NOT use Wodify Messaging- we may miss it! You can request a hold here, and request cancellation here. Please read our pricing and policies FAQ as fee’s and limitations apply based on membership type!
CrossFit East River – WOD
Warm-Up Flow (No Measure)
General Warm-Up
200m Run
1:00 Bike
1:00 Row
10m Knee Hug + Lunge and Twist
10m Toy Soldiers
10m Walking Quad Stretch
2 x
10 Wall Lean March
2 x :15 Wall Lean Sprint / :10 Rest
12/9 Calorie Row
12/9 Calorie Bike
Primer (No Measure)
2 Sets at working pace:
200m Run
Max Calorie Bike or Row for :45
Use this to confirm run pacing and machine output before “Silver Surfer” begins.
“Silver Surfer” (8 Rounds for calories)
For Max Calories
4 Sets:
3:00 AMRAP
400m Run
– Max Calorie Bike
Rest 1:00
3:00 AMRAP
400m Run
– Max Calorie Row
Rest 1:00
Score = Total Calories
Goals: 18/14+ Cals per Set
Stimulus: Lactate Threshold
RPE: 8.5/10
Primary Objective: Maintain a fast, repeatable 400m run pace across all four sets, arriving at the machine with enough output remaining to push max calories for the time left on the clock.
Secondary Objective: Accumulate total calories by keeping machine effort high and transitions from the run to the bike or rower immediate and decisive every set.
[Silver Surfer: Level 2, Level 1, & Masters 55+] (8 Rounds for calories)
Level 2:
Same format and distances
Goal: 15/11+ Cals per Set
Level 1:
300m Run
– Max Calorie Bike or Row
Goal: 12/9+ Cals per Set
Masters 55+:
Same format and distances
Goal: 12/9+ Cals per Set
[Silver Surfer: Competitor & Travel] (8 Rounds for calories)
Competitor:
Same format as Rx
Goal: 22/18+ Cals per Set, push run pace aggressively each set
Hotel Gym / Travel:
4 Sets:
3:00 AMRAP
400m Run
– Max Calorie/Distance on any available cardio machine
Rest 1:00
PRVN Reset (No Measure)
For Quality
3 Sets:
:30 Frog Pose
25ft/7.5m Duck Walk
:30/:30 Foam Roll Calves
5/5 Banded Ankle Eversions
Optional Accessories (Checkmark)
For Quality:
3 Sets:
8/8 Single Leg KB RDL
:30 GHD Sorenson Hold