WOD – Thu, Mar 13
Announcements
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
👀 IN-HOUSE OPEN LEADERBOARD
What to Expect This Week:
- Monday: Back Squat strength work into a powerful 12:00 EMOM centered around muscular endurance and stamina.
- Tuesday: Clean and Jerk Complex, followed by a fun little upper body density triplet.
- Wednesday: Bench Press strength work into a nice little max rep 15:00 EMOM with Single Arm Devils Press, Air Squats, and Row
- Thursday: A Longer Muscular Endurance Workout centered around midline endurance
- Friday: A fun Partner AMRAP building in a nice 1:1 work to rest ratio here with a little quad stamina burner.
- Saturday: Open 25.3?
- Sunday: Strength Superset with Lower Body Pull + Upper Body Push into a strength conditioning interval workout centered around a max rep pull-up finish.
CrossFit East River – WOD
“The Walk of the Penguin” (Time)
5 Rounds for Time
400m Run
20 Single Dumbbell Step-Overs
12 Toe to Bar
4 Wall Walks
Dumbbell: 50/35lb, 22.5/15kg
Box Height: 24/20in
Goal : 24-30 minutes
Time Cap: 32 minutes
Primary Objective: Consistent pacing round to round
Secondary Objective: Manage grip and core endurance for unbroken or strategic sets on Toes-to-Bar + Stay efficient on Wall Walks without redlining.
Stimulus: Moderate intensity with longer, steady-state effort and moments of skill-based movement.
RPE (Rate of Perceived Exertion): 7/10 – A grindy, aerobic workout with built-in skill-based elements.
[The Walk of the Penguins: Levels] (Time)
Level 2
5 Rounds for Time
400m Run
20 Single Dumbbell Step-Overs
12 Knees to Elbows
4 Wall Walks
Dumbbell: 35/25lb, 15/12kg
Box Height: 24/20in
—-
Level 1:
5 Rounds for Time
400m Run
20 Single Dumbbell Step-Overs
12 Kipping Knees to Chest
4 Wall Walks
Dumbbell: 35/25lb, 15/12kg
Box Height: 24/20in
—-
Competitor / Rx+:
5 Rounds for Time
400m Run
20 Single Dumbbell Step-Overs
15 Toe to Bar
5 Wall Walks
Dumbbell: 50/35lb, 22.5/15kg
Box Height: 24/20in
—
Masters 55+:
5 Rounds for Time
400m Run
20 Single Dumbbell Step-Overs
12 Knees to Elbows
4 Wall Walks
Dumbbell: 30/20lb, 14/9kg
Box Height: 24/20in
—-
Big Class:
As prescribed
—-
Travel / Hotel Gym:
As prescribed
Can use bench for step-overs
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)
5 Sets
:20 Copenhagen Plank, Right
-rest :20-
:20 Copenhagen Plank , Left
-rest :20-
:30 Hollow Hold
-rest :30 b/t sets-
Modify position on the copenhagen planks as needed to get the full working time frame in by putting your knee on the bench instead of your foot.