WOD – Tue, Feb 25
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
CrossFit East River – WOD
Gymnastics Skill / Volume (8 Rounds for reps)
8:00 EMOM
3-5 Ring Muscle-Ups
Level 3: as prescribed
Level 2: 5 Strict Pull-Ups + 5 Strict Ring Dips
Level 1: 5-7 Ring Rows + 5-7 Push-Ups
“Live Ammo” (3 Rounds for calories)
12:00 EMOM
minute 1: 10 Burpee Box Jump Overs
minute 2: 15 Toe to Bar
minute 3: Max Calorie *Row or Bike
minute 4: Rest
Box: 24/20in
*Any machine for the Day
Score = Total Sum Calories
RPE: 9/10
Stimulus: Quad and Midline Stamina
Primary Objective: Finish with a strong Bike Sprint on each round
Secondary Objective : Complete each set of Burpee Box Jump Overs in under 45 seconds.
[Live Ammo: Levels] (3 Rounds for calories)
Level 2:
12:00 EMOM
minute 1: 8 Burpee Box Jump Overs
minute 2: 12 Toe to Bar
minute 3: Max Calorie *Row/Bike
minute 4: Rest
Box: 24/20in
—-
Level 1:
12:00 EMOM
minute 1: 8 Burpee Box Step-Ups
minute 2: 12 Kipping Knees to Chest
minute 3: Max Calorie *Row/Bike
minute 4: Rest
Box: 24/20in
—
Competitor / Rx+:
—-
Masters 55+:
12:00 EMOM
minute 1: 8 Burpee Box Jump Overs
minute 2: 12 Toe to Bar
minute 3: Max Calorie *Bike
minute 4: Rest
Box: 24/20in
—-
Big Class:
As prescribed, having athletes alternate between Ski Erg and Bike
—-
Travel / Hotel Gym:
12:00 EMOM
minute 1: 12 Line Facing Burpees
minute 2: 15 Toe to Bar
minute 3: Max Effort Cardio Machine
minute 4: Rest
Mobility
PRVN Recovery #5
1:00 Elevated Prayer Stretch
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch
Optional Accessories (Checkmark)
Part A)
10:00 EMOM
Minute 1 – 8 Narrow Grip Bench Press, Moderate
Minute 2 – 16 Dual KB Gorilla Rows
Part B)
5:00 Tabata (:20 Work/:10 Rest)
Station 1 – Banded Bicep Curls
Station 2 – Banded Tricep Extensions