WOD – Tue, Mar 4

March 4, 2025Uncategorized

Announcements

4p OPEN GYM: Mon – Thur

– Canceled beginning 2.17

– Due to low attendance.

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

General Warm-Up: (8-10 minutes)

3 Sets: For Quality

1:00 Row, Increase Intensity Each Round

10 Scapular Pull-Ups

8/8 Single Arm Ring Rows

6 Inchworm Push-Ups`

“Mr. White” (4 Rounds for time)

Every 4:00 minutes x 4 Sets

20/16 Calorie Row

12 Chest to Bar

4 Wall Walks

Wall Walks to 10in off the Wall
Goals:

Primary Objective: Complete each round in 2:00-2:45 to allow at least 1:15-2:00 of rest before the next interval.

Secondary Objective: Maintain consistent output across all four rounds , avoiding a major drop-off in pacing.

Stimulus: High-intensity sprint effort

Upper body fatigue accumulation , requiring efficiency in pull-ups and wall walks

RPE (Rate of Perceived Exertion): 8.5/10

Effort should be aggressive but controlled , with some fatigue buildup round over round.

Expect a short but intense challenge with a slight fall-off in pacing as the workout progresses.

[Mr. White: Levels] (4 Rounds for time)

Level 2:

Every 4:00 minutes x 4 Sets

18/15 Calorie Row

12 Pull-Ups

4 Wall Walks

—-

Level 1:

Every 4:00 minutes x 4 Sets

16/13 Calorie Row

12 Jumping Pull-Ups

4 Partial Wall Walks

—

Competitor / Rx+:

Every 4:00 minutes x 4 Sets

21/17 Calorie Row @ 9.5 RPE

15 Chest to Bar

6 Wall Walks

*Looking to go hard on the Row and see how you can hang on here for the gymnastics movements after a hard row.

—-

Masters 55+:

Every 4:00 minutes x 4 Sets

16/13 Calorie Row

8 Strict Pull-Ups

4 Wall Walks

—-

Big Class:

As prescribed, Starting on a Waterfall to allow everyone to hit the Row into the Chest to Bar into the Wall Walks

—-

Travel / Hotel Gym:

Every 4:00 minutes x 4 Sets

1:00 Run for Distance

10 Strict Pull-Ups

4 Wall Walks

Wall Walks to 10in off the Wall

Bodybuilding Finisher (Checkmark)

4 Sets: For Quality

15-20 Tall Kneeling Straight Arm Banded Lat Pull Down

15-20 Banded Face Pulls

10-12 Seated Banded Rows

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