WOD – Thu, Mar 6
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
What is The CrossFit Open?
🔗https://games.crossfit.com/open/overview
– Official CrossFit HQ sign-up link
What to Expect This Week:
Monday: Deadlift 5×5 + a Powerful Couplet of Power Cleans and High Box Jumps
Tuesday: Chest to Bar Skill Work and Progressions, then into a fun Triplet of Rowing, Chest to Bar, and Wall Walks
Wednesday: Snatch Complex + a High Intensity Couplet of Power Snatch and Bar Facing Burpees
Thursday: Full Body 30:00 EMOM, working in just enough of a dose to help things move through a bit and develop the aerobic system and movement patterns.
Friday: A Team of 3 workout that will have athletes challenged in various forms.
Saturuday: Open 25.2
Sunday: Gymnastics Density Triplet and a little pump finisher.
CrossFit East River – WOD
“Tread Lightly” (AMRAP – Rounds and Reps)
30:00 EMOM
minute 1: 15/11 Calorie Row
minute 2: 50 Double Unders
minute 3: 15 V-ups
minute 4: 20 Wall Balls
minute 5: Rest
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Primary Objective: Maintain consistent movement each round , hitting prescribed reps within 40-50 seconds per minute to allow for transition time.
Secondary Objective: Focus on movement efficiency under fatigue, especially managing breathing and muscular endurance.
Stimulus : Sustained aerobic effort with a mix of cardio, skill, core, and leg endurance .
The workout will escalate in difficulty over time , with accumulated fatigue affecting later rounds.
RPE (Rate of Perceived Exertion): 6-7/10
First 10 minutes: Feels manageable but requires focus on efficiency.
Middle 10 minutes: Fatigue sets in, requiring deliberate pacing.
Final 10 minutes: Mental grit to stay smooth and avoid falling behind.
[Tread Lightly: Levels] (AMRAP – Rounds and Reps)
Level 2
30:00 EMOM
minute 1: 13/10 Echo Bike or 14/12 Cal Bike Erg
minute 2: 35 Double Unders
minute 3: 12 Knee Tucks
minute 4: 15 Wall Balls
minute 5: Rest
Wall Ball: 20/14lb, 9/6kg, 10/9ft
—-
Level 1:
30:00 EMOM
minute 1: 13/10 Echo Bike or 14/12 Cal Bike Erg
minute 2: 35 Double Unders
minute 3: 15 Abmat Sit-Ups
minute 4: 15 Wall Balls
minute 5: Rest
Wall Balls 14/10lb, 6/4kg, 10/9ft
—-
Competitor / Rx+:
As prescribed
—
Masters 55+:
30:00 EMOM
minute 1: 13/10 Echo Bike or 14/12 Cal Bike Erg
minute 2: 35 Double Unders
minute 3: 12 GHD Sit-Ups
minute 4: 15 Wall Balls
minute 5: Rest
Wall Ball: 20/14lb, 9/6kg, 10/9ft
—-
Big Class:
Start all athletes on different stations
—-
Travel / Hotel Gym:
30:00 EMOM
minute 1: Cardio Choice
minute 2: 50 Double Unders
minute 3: 15-20 V-Ups
minute 4: 20 Light Dumbbell Thrusters
minute 5: Rest
Mobility
PRVN Yoga Flow
2 Rounds
Right Leg + Left Leg
:15 second Down Dog
:30 second Low Lunge
:15 second Elbow to Knee and Rotate
:15 second Reach to Sky and Hold
:30 second Half Kneeling Hamstring Stretch
:30 second Pigeon
Optional Accessories (Checkmark)
For Quality:
5 Sets
:20 Copenhagen Plank , Right
-rest :20-
:20 Copenhagen Plank , Left
-rest :20-
:40 Heel Elevated Squats , Light
-Rest :30 b/t sets-