WOD – Fri, Feb 28

February 28, 2025Uncategorized

Announcements

4p OPEN GYM: Mon – Thur

– Canceled beginning 2.17

– Due to low attendance.

What to Expect This Week:

Monday: Back Squat 5RM and a 15:00 Grind of an AMRAP.
Tuesday: Ring Muscle-Ups Skills + Practice into a Burner of an EMOM centered around midline and quad stamina.
Wednesday: Touch and Go 5RM Power Clean some barbell cycling fun!
Thursday: Mix Modal Endurance Based workout as a little active flush before our Open Workout Friday
Friday: You go, I Go Partner Style AMRAP with a focus on Barbell cycling and grip endurance
Saturday: Open 25.1
Sunday: Strength Focused EMOM, that gives us a glimpse and feel into some EMOMs to come in our next cycle.

CFER Spotify Public Workout Playlist
🔗 CFER Open 2025

Add ONE song
Initiative to grow the CFER workout playlists
Testing for The Open 2025
No guarantee your song will play (during your heat)
But will try and pull some requested songs if they fit the beat/vibe/mix
Don’t bother the DJ with your song request… he is an artist – let him..art! He will pull from the list though

What is The CrossFit Open?

🔗https://games.crossfit.com/open/overview

– Official CrossFit HQ sign-up link

CrossFit East River – WOD

“Bus Tour” (5 Rounds for weight)

20:00 EMOM

minute 1: 5 Bench Press

minute 2: 15/13c Row

minute 3: 15 Medball Loaded Sit-Ups

minute 4: Rest

Barbell Load: 70%+ of 1RM Bench Press

Dumbbells: 50/35lb, 22.5/15kg

Score = Sum Total Load on Bench Press
—

Stimulus: Strength + Strength Endurance and Midline Work

RPE: 6/10

Primary Objective: Complete all movements by the 45 second mark on the clock

Secondary Objective: Achieve all bench press sets between 70-80% of 1RM Bench Press

[Bus Tour: Levels] (5 Rounds for weight)

Level 2:

20:00 EMOM

minute 1: 5 Bench Press

minute 2: 12/10c Row

minute 3: 15 Medball Loaded Sit-Ups

minute 4: Rest

Barbell Load: 70%+ of 1RM Bench Press

Dumbbells: 35/25lb, 15/12kg

—

Level 1:

20:00 EMOM

minute 1: 5 Bench Press

minute 2: 10/8c Row

minute 3: 15 Abmat Sit-Ups

minute 4: Rest

Barbell Load: 70%+ of 1RM Bench Press

Dumbbells: 25/15lb, 12/7kg

—

Competitor / Rx+:

Day Off or As prescribed

Mobility

PRVN Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

Optional Accessories (Checkmark)

4 Sets: For Quality

21 Seated Leg Extensions , Moderate

14 Alternating Lateral Lunges , Moderate