WOD – Mon, Oct 19

October 14, 2026Uncategorized

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CrossFit East River – WOD

Front Squat (Every 4:00 x 5 Sets
5 Front Squats @ 65-70%
+
2/2 Turkish Get-Ups)

Loading Notes: Front Squat: % of 1RM Front Squat @ 31×1 Tempo

Turkish Get-Up: Choice On Load, Complete 2 on one side, then 2 on the other side

PRVN Reset (No Measure)

For Quality

3 Sets

15/15 Banded Terminal Knee Extensions

:30 Hamstring Plank

10/10 Banded Bird-Dogs

1000m Row (Time)

Max Effort 1000m Row
Subs:

1k Ski

2k C2 Bike

100/80 Cal Assault Bike

Accessory Finisher (Checkmark)

For Quality

3 Sets:

10 Dual Dumbbell Toes Elevated Romanian Deadlift

20 Alternating Landmine Trunk Rotation

1:00 Weighted Plank