WOD – Sun, Apr 13
Announcements
Friday 6pm – Rotating Schedule
Now that The Open is behind us, we’re kicking off a new rotating schedule for our Friday 6PM class! Each week will feature one of the following:
📍 WODs – Your classic Workout of the Day.
📍 Olympic Lifting Foundations – Focus on the fundamentals of the Clean, Snatch, or Jerk, with each session dedicated to a specific lift.
📍 Pump Sesh’s – Bodybuilding-style workouts to hit movements we don’t often see in regular WODs.
Check the schedule each week to see what’s on deck. We can’t wait to see you there!
Note: The 5pm will remain the regular programmed WOD, it will only be the 6pm that rotates.
See you in the gym!
CrossFit East River – WOD
General Prep (4-6min)
2 Sets: For Quality
1:00 Bike
10 Alternating Box Step-Ups
8 Scapular Pull-Ups
8 Ring Rows
:30 Wall Sit
Specific Prep (8-10 min)
3 Sets: For Quality
6 Dual Dumbbell Step-Ups, Building Loads
4 Jumping Pull-Up with Eccentric / Strict Pull-Ups
50-100ft (15-30m) Sandbag Carry Building Loads
7/5 Calorie Echo Bike
“Gone Tomorrow” (Checkmark)
20:00 EMOM
minute 1: 12 Dual Dumbbell Box Step-Ups
minute 2: 6-8 Strict Pull-Ups*
minute 3: 100ft (30m) Sandbag Carry
minute 4: 13/10 Calorie Echo
Dumbbell Loads: 2×50/35lb, 22.5/15kg
Sandbag: 150/100lb, 68/45kg
Add loads to pull-ups if possible
Box: 24/20in
This 20-minute EMOM is a strength and endurance-focused workout with an emphasis on leg stamina, upper body pulling strength, core engagement, and aerobic capacity. The goal is to maintain consistent output across all rounds while minimizing fatigue accumulation.
Goal: Complete all reps efficiently while maintaining form
Stimulus: Strength endurance and muscular stamina
RPE: 7.5-8.5/10
Focus: Controlled movement, efficient breathing, and steady pacing
Key focus areas:
Manage grip fatigue between dumbbell step-ups, strict pull-ups, and the sandbag carry.
Keep transitions quick while maintaining control in each movement.
Push hard on the Echo Bike without redlining too early.
[Gone Tomorrow: Levels] (Checkmark)
Level 2:
20:00 EMOM
minute 1: 12 Dual Dumbbell Step-Ups
minute 2: 6-8 Strict Pull-Ups*
minute 3: 100ft (30m) Sandbag Carry
minute 4: 12/9 Calorie Echo
Dumbbell Loads: 2×35/25lb, 15/12kg
Sandbag: 100/70lb, 45/32kg
Add loads to pull-ups if possible
Box: 24/20in
—-
Level 1:
20:00 EMOM
minute 1: 12 Dual Dumbbell Step-Ups
minute 2: 6-8 Strict Banded Pull-Ups
minute 3: 100ft (30m) Sandbag Carry
minute 4: 12/9 Calorie Echo
Dumbbell Loads: 2×25/15lb, 12/7kg
Sandbag: Choice
Box: 20in
—-
Masters 55+:
20:00 EMOM
minute 1: 12 Dual Dumbbell Step-Ups
minute 2: 6-8 Strict Pull-Ups*
minute 3: 100ft (30m) Sandbag Carry
minute 4: 12/9 Calorie Echo
Dumbbell Loads: 2×30/20lb, 14/9kg
Sandbag: Choice
Box: 20in
—-
Competitor:
20:00 EMOM
minute 1: 12 Dual Dumbbell Step-Ups
minute 2: 6-8 Weighted Strict Pull-Ups
minute 3: 100ft (30m) Sandbag Carry
minute 4: 13/10 Calorie Echo
Dumbbell Loads: 2×70/50lb, 32/22.5kg
Sandbag: 200/150lb, 91/68kg
Pull-Ups: 50/35lb, 22.5/15kg
Box: 24/20in
Bodybuilding Finisher (Checkmark)
3 Sets: For Quality
10-12 Barbell Good Mornings
8-10 Ring V-Outs
8-10 Ring Bicep Curls
Mobility
PRVN Recovery #8
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
1:00/1:00 Couch Stretch
1:00 Child’s Pose