WOD – Sat, Jun 22

June 22, 2024Uncategorized

Announcements

🌈 PRIDE COMMUNITY WOD

– Sat. June 22 – 11a

– Bring a friend / Dress in COLOR

💪 🛑 No Pump Sesh: Following Dates

6/21
6/28
7/12
7/19

Monday: Barbell Cycling Practice / Quick Singles on Clean and Jerk
Couplet: Run + Clean and Jerk

Tuesday: Legless Rope Climb Progression / Skills
Row + Strict Pull-Up + Box Jump Overs + Legless Rope Climb

Wednesday: Juneteenth WOD

Dedlifts + Wallballs + Sit-ups

Thursday:
Triplet: Dumbbell Bench Press + American Kettlebell Swing + Burpee

Friday:

Run / Burpee Pull-up / HSPU / Box Jump Overs

Saturday: ‘Stonewall’ – Row/DU/Thrusters/TTB

– PRIDE WOD 🌈 11am Only (Run/DB Snatches /Sit-ups)

Sunday: Triplet: Row + Farmers Lunge + Echo

CrossFit East River – WOD

PRIDE

On Saturday, June 28, 1969, in New York City, lesbian, gay, bisexual, transgender, and queer (LGBTQ) persons fought back following a police raid on The Stonewall Inn, a gay bar in Greenwich Village which resulted in bar patrons, staff, and neighborhood residents rioting onto Christopher Street outside. This and further demonstrations over the following nights were the watershed moment that launched the modern LGBTQ rights movement and the impetus for organizing Pride marches on a much larger public scale. LGBTQ Pride Month is currently celebrated each year in the month of June to honor the 1969 Stonewall Uprising in Manhattan.

STONEWALL WOD (Time)

With a partner:

Buy-in: 1969m Row

Then…

6 RNDs

28 DU / Singles

19 Thrusters

6 Toes to Bar

9 Burpees Over Bar

x: 95/65

Partners can split up the reps however they see fit, but must go in movement order.

COMMUNITY WOD – 11A only

COMMUNITY (AMRAP – Rounds and Reps)

*Bring a friend

*Sign-up friend(s) as FREE TRIAL

3 Partner PRIDE WOD 1: (11a only)

AMRAP 20min

P1: Runs 200m

P2: Abmat Sit-ups

P3: DB Snatches

*Partner’s 2 and 3 Work until Runner returns. Runner moves to sit-ups, sit-ups move to DB. The runner controls the pace.)

*A Full round is when all 3 movements are completed.

Run = 20 pts

1 rep of Db or Sit-up = 1 pt

Rx: DB Snatch

Sl1: DB Clean & Jerk

+: Devil’s Press