WOD – Tue, Jun 10
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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!
Bring one guest to class — no experience needed, just have them fill out the waiver here: Waiver Link
Got more than one guest in mind? Just give Meg or Connor a heads-up!
Week of 6/9 Programming Overview
- Monday: Strength: Clean and Jerk – WOD: Rowing and Clean and Jerk
- Tuesday: WOD: Double Unders, Bench Press, Burpee Pull-Ups
- Wednesday: WOD: Running, TTB, Power Snatch
- Thursday: Strength: Push Press and Front Squat – WOD: Wall Walks, Wall Balls, Box Jump Overs
- Friday: WOD: Bar Muscle Ups, Rowing, Deadlift
- Saturday: Teams of 3-4**** Situps, Dumbbell Lunges, Running, Burpees
- Sunday: Hero WOD with Coach Connor
CrossFit East River – WOD
Weighted Pull-ups (10 min to build to heavy 3)
“Trinity” (5 Rounds for time)
Every 3:00 x 5 Sets
50 Double Unders
15 Dumbbell Bench Press
10 Burpee Pull-Ups
Dumbbells: 2 x 50/35lb, 22.5/15kg
Goal: Complete each round in 2:00–2:30, allowing at least :30 rest per interval
Stimulus: Upper body stamina and high-skill density with aerobic repeatability
RPE: 8/10
Primary Objective: Move through the bench press unbroken or in 2 quick sets to maintain round consistency
Secondary Objective: Control breathing during the double unders to preserve grip and push the pace on the burpee pull-ups. The goal is to complete the Burpee Pull-Ups in under 1:00.
[Trinity: Levels] (5 Rounds for time)
Level 2:
Every 3:00 x 5 Sets
35 Double Unders
15 Dumbbell Bench Press
8 Burpee Pull-Ups
Dumbbells: 2 x 35/25lb, 15/12kg
Level 1:
Every 3:00 x 5 Sets
70 Single Unders
15 Dumbbell Bench Press
8 Burpee Jumping Pull-Ups
Dumbbells: 2 x 25/15lb, 12/7kg
Masters 55+:
Every 3:00 x 5 Sets
35 Double Unders
15 Dumbbell Bench Press
8 Burpee Pull-Ups
Dumbbells: 2 x 30/20lb, 14/9kg
Competitor:
Every 3:00 x 5 Sets
50 Double Unders
15 Dumbbell Bench Press
10 Burpee Pull-Ups
Dumbbells: 2 x 70/50lb, 32/22.5kg
Travel / Hotel:
As prescribed
Big Class Note:
Start athletes on 1:00 Delay for use of Dumbbells and Benches
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
Optional Accessories (Checkmark)
3 Sets: For Quality
10-12 Ring Tricep Extensions
10-12 Ring Bicep Curls