WOD – Sat, Oct 12
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 + V-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
🎃 Halloween WOD 👻
- Saturday 26th!
- Where something… different…costumes get – 2 mins on workout time!
🎃 Halloween Events?!
Please answer short questionnaire so we can plan!
https://forms.gle/TY3tLSQURe242tYD9
Monday: Ring Muscle-Ups
Triplet: Double Unders + Ring Muscle-Ups + Squat Cleans
Tuesday: Split Jerk
Couplet: Dumbbell Push Press + Abmat Sit-Ups
Wednesday
Triplet: Running + American Kettlebell Swings + Burpee Box Jump Overs
Thursday: Back Squat
Triplet: Chest to Bar + Front Rack Reverse Lunge + Row Calories
Friday: Snatch Complex
Triplet: Deadlifts + Strict Handstand Push-Ups + Toe to Bar
Saturday: 3 Person Team AMRAP: 24:00
Triplet: Row+ Burpee + Wall Ball
Sunday
Bench Press 5×10
Strict Pull-Up 5×10
Bent Over Row + Dumbbell Pull-Overs
CrossFit East River – WOD
“Axis & Allies” (Time)
3 Person Team
For Time:
100 Dumbbell Bench Press
150 Toe to Bar
200 Wall Balls
*Every 5:00, Including 0:00, Perform 150 Double Unders
All Work is Split evenly between partners
Dumbbells: 50/35lb, 22.5/15kg
Wall Ball: 20/14lb, 9/6kg
*While one partner is working, one partner is holding a DBL KB Front Rack 53s/35s
—
Goal Time Domain: 25:00-30:00 minutes
Time Cap: 35:00
Primary Objective: Complete each set of Double Unders in as close to 2:00 as possible
Secondary Objective: Complete most of the Dumbbell Bench by the first 5:00 segment
Stimulus: Upper Body Density / Shoulder Stamina
RPE: 7/10
[Axis & Allies: Levels] (Time)
Level 2
For Time:
90 Dumbbell Bench Press
120 Alternating Toe to Bar
160 Wall Balls
*Every 5:00, Including 0:00, Perform 100 Double Unders
All Work is Split evenly between partners
Dumbbells: 35/25lb, 15/12kg
Wall Ball: 20/14lb, 9/6kg
—-
Level 1:
For Time:
90 Dumbbell Bench Press
150 Abmat Sit-Ups
150 Wall Balls
*Every 5:00, Including 0:00, Perform 100 Double Unders
All Work is Split evenly between partners
Dumbbells: 25/15lb, 12/7.5kg
Wall Ball: 14/10lb, 6/4kg
—-
Masters 55+:
For Time:
90 Dumbbell Bench Press
120 Alternating Toe to Bar
160 Wall Balls
*Every 5:00, Including 0:00, Perform 100 Double Unders
All Work is Split evenly between partners
Dumbbells: 35/25lb, 15/12kg
Wall Ball: 20/14lb, 9/6kg
—
Competitor / Rx+: 2 Person Teams
For Time:
100 Dumbbell Bench Press
150 Toe to Bar
200 Wall Balls
*Every 5:00, Including 0:00, Perform 100 Drag Rope Double Unders
All Work is Split evenly between partners
Dumbbells: 70/50lb, 32/22.5kg
Wall Ball: 20/14lb, 9/6kg
—-
Big Class Option
For Time:
100 Push-Ups
150 Toe to Bar
200 Wall Balls
*Every 5:00, Including 0:00, Perform 150 Double Unders
All Work is Split evenly between partners
Wall Ball: 20/14lb, 9/6kg
—-
Travel / Hotel / Limited Equipment: Solo
For Time:
50 Dumbbell Thrusters
75 Dumbbell Bench Press
100 V-Ups
*Every 3:00, Including 0:00, Perform 50 Double Unders
Dumbbells: 50/35lb, 22.5/15kg
Mobility
PRVN Yoga Flow #2
2 Rounds for Quality
:15sec Down Dog
:30sec Up Dog
15sec Down Dog
:30sec Tall Lunge (right)
:30sec Half Kneeling Hamstring Stretch (right)
:15sec Down Dog
:30sec Tall Lunge (left)
:30sec Half Kneeling Hamstring Stretch (left)
Optional Accessories (Checkmark)
For Quality:
5 Sets
:30 Alternating Single Leg Raises (Hanging)
:30/:30 Banded Single Leg Hip Thrusts for Speed
-rest :30 b/t sets-
—
For the alternating single leg raise, bring the foot as high as you can while maintaining a straight leg. Keep hollow positions in the hang (don’t relax and let the feet drift behind you).