WOD – Thu, Sep 19

Announcements

👻 🎃 CFER Halloween Shirts – Order form

https://forms.gle/hZaigH37RmWeAZcf6

CrossFit East River – WOD

Warm-Up

2 Sets, For Quality

30 seconds @ Each Station 10-15 sec Rotation

– Row

– World’s Greatest Stretch

– Inchworm Push-Ups

– Alternating Goblet Cossack Squats

– Jump Rope

“Bison’s Blast” (2 Rounds for time)

For Time:

Every 15:00 x 2 Sets

36-24-12

Calorie Row*

Wall Balls

72-48-24 Double Unders

*Female Row Calories 27/18/9

Wallball: 20/14lb, 9/6kg
Goal: 8:00-10:00 / set

Score: Total Working Time

Here we are looking to push the first round hard enough where we question our ability to repeat that level of intensity/time on the second set. I want you to play with the fire a bit here. The only place to recover our breathing here today should be on the double unders as we are prioritizing intensity on the rower and wall ball here. Look to complete each set of wall balls in 3 sets or less

[Bison’s Blast: Levels] (2 Rounds for time)

Level 2

For Time:

Every 15:00 x 2 Sets

30-20-10

Calorie Row*

Wall Balls

60-40-20 Double Unders

*Female Row Calorie 24-16-8

Wallball: 20/14lb, 9/6kg

—-

Level 1:

For Time:

Every 15:00 x 2 Sets

24-16-8

Calorie Row*

Wall Balls

72-48-24 Singles

*Female Row Calorie 18-12-6

Wallball: 14/10lb, 6/4kg

—-

Masters 55+:

For Time:

Every 15:00 x 2 Sets

30-20-10

Calorie Row*

Wall Balls

60-40-20 Double Unders

*Female Row Calorie 24-16-8

Wallball: 14/10lb, 6/4kg

—

Competitor / Rx+:

Wall Ball: 30/20lb, 14/9kg

—-

Big Class Option

2 Sets, For Max Reps

2:00 Max Cal Row

2:00 Max Wall Balls

1:00 Max Double Unders

-1:00 Rest-

1:30 Max Cal Row

1:30 Max Wall Balls

:45 Max Double Unders

-:45 second Rest-

1:00 Max Cal Row

1:00 Max Wall Balls

:30 Max Double Unders

Rest 3:30

Start Each Group on a 2:00 Delay, Can Run 3 Groups Here

Otherwise for the Regular Option Start on 2:00 Delay for Each Group and can run 2 Groups

—-

Travel / Hotel / Limited Equipment

For Time:

Every 15:00 x 2 Sets

400-300-200m Run

24-18-12 Dumbbell Thrusters

72-48-24 Double Unders

Dumbbells 30/20lb, 14/9kg

Mobility

PRVN Mobility #10

10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)

1:00 Down Dog Calf Stretch

1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)

1:00/1:00 Couch Stretch

Optional Accessories (Checkmark)

For Quality:

12:00 EMOM

Minute 1 – 30 second Goblet Loaded Wall Sit

Minute 2 – 6/6 Kettlebell on Foot Leg Extension s Smooth Tempo, Moderate Load
—

The non working leg on the leg extensions will hold lockout at the knee, with the leg straight and a full contraction of the quads.