WOD – Fri, Oct 11
Announcements
Monday: Segmented Deadlift + Vertical Jump
500m Row Time Trial
Tuesday
Triplet: Burpee Bar Muscle-Ups + Box Jump Overs + Single Arm Dumbbell Clean and Jerk
Wednesday
3RM Front Squat
Triplet: Run + Front Squat + Wall Walk + Run
Thursday
Tempo Strict Press
Turkish Get-Ups + GHD Sit-Ups + Push-Ups + Paloff Press
Friday
Power Snatch Cycling
Row + Power Snatch + Lateral Burpees + Strict Pull-Ups
Saturday
Touches on Toe to Bar and Dumbbell Bench Press Technique
Chipper: Double Undrers + Dumbbell Bench Press + Toe to Bar + Wall Balls
Sunday
Run + Row , Run + Ski, Run + Bike
CrossFit East River – WOD
“Candy Land” (AMRAP – Rounds and Reps)
20:00 AMRAP
10/7 Calorie Row
9 Power Snatch
8 Lateral Burpees over the Bar
7 Strict Pull-Ups
Barbell: 95/65lb, 43/30kg
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Goal Rounds: 8+
Primary Objective: Complete each bike in under 45 seconds
Secondary Objective: Maintain consistent pacing across all rounds
Stimulus: Quick transitions / cyclical mixed modal AMRAP
RPE: 8/10
[Candy Land: Levels] (AMRAP – Rounds and Reps)
Level 2:
20:00 AMRAP
8/6 Calorie Echo Bike, 10/8 Calorie Assault or Bike Erg
7 Power Snatch
6 Lateral Burpees over the Bar
5 Strict Pull-Ups
Barbell: 75/55lb, 34/25kg
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Level 1:
20:00 AMRAP
8/6 Calorie Echo Bike, 10/8 Calorie Assault or Bike Erg
7 Hang Power Snatch
6 Lateral Burpees over the Bar
5 Banded Strict Pull-Ups
Barbell: 45/35lb, 20/15kg
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Masters 55+:
20:00 AMRAP
8/6 Calorie Echo Bike, 10/8 Calorie Assault or Bike Erg
7 Power Snatch
6 Lateral Burpees over the Bar
5 Strict Pull-Ups
Barbell: 75/55lb, 34/25kg
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Competitor / Rx+:
20:00 AMRAP
10/7 Calorie Echo Bike, 12/9 Calorie Assault or Bike Erg
9 Power Snatch
8 Lateral Burpees over the Bar
7 Ring Muscle-Ups
Barbell: 105/70lb, 48/32kg
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Big Class Option
Every 3:00 x 7 Sets
10/7 Calorie Echo Bike, 12/9 Calorie Assault or Bike Erg
9 Power Snatch
8 Lateral Burpees over the Bar
7 Strict Pull-Ups
Barbell: 95/65lb, 43/30kg
Start athletes on 40-60 second delays to allow multiple groups to hit this on the 3:00
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Travel / Hotel / Limited Equipment
20:00 AMRAP
6 Shuttle Runs
10 Alternating Dumbbell Power Snatch
8 Lateral Burpees Over Dumbbell
6 Strict Pull-Ups
Dumbbell: 50/35lb, 22.5/15kg
Mobility
PRVN Recovery #7
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Crossbody Lat Stretch
1:00/1:00 Wall Figure 4 Stretch
1:00/1:00 Single Leg Forward Fol d
Optional Accessories (Checkmark)
3 Sets, For Quality
8-12 Feet Elevated Ring Row
8/8 Three Point Dumbbell Row
100ft (30m) Reverse Sled Drag