WOD – Thu, Jun 5
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🆕 Bring a Friend for Free – Saturdays at 9AM!
We’re piloting a new Bring a Friend for Free class every Saturday at 9AM!
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Week of 6/2 Programming Overview
- Monday: Strength: Snatch – WOD: Power Snatch, Box Jump Overs, OHS
- Tuesday: WOD: Rowing, Ring Muscle Ups, V-Ups, Double Unders
- Wednesday: WOD: Deadlift, KBS, Bench Press, Planks
- Thursday: WOD: Bike or Row, Handstand Walk, Farmers Carry
- Friday: Strength: Back Squat – WOD: Power Cleans, TTB, Thrusters, Burpees over bar
- Saturday: Partner WOD Alert**** DB Snatch, Strict Pullups, Rowing, Double Unders
- Sunday: Hero WOD with Coach Connor
CrossFit East River – WOD
“Agent Smith Protocol” (4 Rounds for time)
Every 8:00 x 4 Sets
20/14 Calorie Row or Bike
25ft (7.5m) Handstand Walk
400m Run
25ft (7.5m) Handstand Walk
300ft (100m) Farmers Carry
Load: 53/35lb, 24/16kg
Goal: Finish each round in 6:00–7:30; use remaining time to recover
Stimulus: Aerobic Endurance and Gymnastics Skill Conditioning
RPE: 7.5/10
Primary Objective: Stay consistent with handstand walk execution under fatigue, aim for unbroken or quick resets.
Secondary Objective: Hold a strong, steady pace on the run and bike to create time for controlled movement on the gymnastics and carry.
[Agent Smith Protocol: Levels] (4 Rounds for time)
Level 2:
Every 8:00 x 4 Sets
20/14 Calorie Row or Bike
15ft (4.5m) Handstand Walk
400m Run
15ft (4.5m) Handstand Walk
300ft (100m) Farmers Carry
Load: 53/35lb, 24/16kg
Level 1:
Every 8:00 x 4 Sets
15/11 Calorie Row or Bike
2 Wall Walks
300m Run
2 Wall Walks
300ft (100m) Farmers Carry
Load: 35/18lb, 16/8kg
Masters 55+:
Every 8:00 x 4 Sets
18/13 Calorie Row or Bike
15ft (4.5m) Handstand Walk
400m Run
15ft (4.5m) Handstand Walk
300ft (100m) Farmers Carry
Load: 44/26lb, 20/12kg
Competitor:
Every 8:00 x 4 Sets
20/14 Calorie Row or Bike
50ft (15m) Handstand Walk
400m Run
50ft (15m) Handstand Walk
300ft (100m) Farmers Carry
Load: 70/53lb, 32/24kg
Travel / Hotel:
Every 8:00 x 4 Sets
200m Run
25ft (7.5m) Handstand Walk
400m Run
25ft (7.5m) Handstand Walk
300ft (100m) Farmers Carry
Load: Choice
Mobility
PRVN Recovery #2
1:00 Childs Pose
1:00/1:00 Low Dragon Stretch
1:00/1: 00 Scorpion Stre tch
:30/: 30 Thread the Needle Stre tch
5/5 Side Lying Thoracic Rotations
Optional Accessories (Checkmark)
5 Sets: For Quality
:30 Nose to Wall Handstand Hold
10 Reverse Nordic Curls
15 Seated Barbell Calf Raises