WOD – Sat, Jun 14
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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!
CrossFit East River – WOD
General Prep
2 Sets:
200m Run
10 Cossack Squats
5/5 World’s Greatest Stretch
10 Hollow Rocks
:10 Hollow Hold
Burpee Number Game (Group ~5 minutes)
1 = Standing
2 = Top of Plank
3 = Bottom of Push-Up
4 = Feet to Outside of Hands
5 = Jump
As an examples
3+5 = Full Burpee
2+3+2 = Push-Up
4+5 = Squat Jump
2+1 = Up Down
Specific Primer & Skill Prep
2 Sets
8 Abmat Sit-Ups
6 Dumbbell Walking Lunges, R1 @ Moderate Load , R2 @ Working Load
6 Line Facing Burpees
“Zion Uprising” (Time)
5 Rounds for Time, As waterfall in teams of 3-4
30 Abmat Sit-Ups
50ft (15m) Dumbbell Walking Lunges
200m Run
15 Line Facing Burpees
This will be done as a team of 3 or 4 partners depending on class numbers and size.
Dumbbell: 50/35lb, 22.5/15kg
Time Cap: 30 minutes
Goal: Complete in 20-25min of Total Running Time
Stimulus: Steady team conditioning with core, legs, and aerobic pacing under fatigue
RPE: 7.5/10
Primary Objective: Maintain consistent pacing on run and lunges to avoid bottlenecks and maximize team flow
Secondary Objective: Keep core and burpee movement quality high, tight transitions will save time overall
[Zion Uprising: Levels] (Time)
Level 2:
5 Rounds for Time, As waterfall in teams of 3-4
25 Abmat Sit-Ups
50ft (15m) Dumbbell Walking Lunges
200m Run
12 Line Facing Burpees
This will be done as a team of 3 or 4 partners depending on class numbers and size.
Dumbbell: 35/25lb, 15/12kg
Level 1:
5 Rounds for Time, As waterfall in teams of 3-4
20 Abmat Sit-Ups
50ft (15m) Walking Lunges
200m Run
12 Line Facing Burpees
This will be done as a team of 3 or 4 partners depending on class numbers and size.
Masters 55+:
5 Rounds for Time, As waterfall in teams of 3-4
25 Abmat Sit-Ups
50ft (15m) Dumbbell Walking Lunges
200m Run
12 Line Facing Burpees
This will be done as a team of 3 or 4 partners depending on class numbers and size.
Dumbbell: 30/20lb, 14/9kg
Competitor:
5 Rounds for Time, As waterfall in teams of 3-4
25 GHD Sit-Ups
50ft (15m) Dumbbell Walking Lunges
200m Run
20 Line Facing Burpees
This will be done as a team of 3 or 4 partners depending on class numbers and size.
Dumbbell: 70/50lb, 32/22.5kg
Travel /Hotel Gym : Solo
5 Rounds for Time
30 Sit-Ups
50ft (15m) Dumbbell Walking Lunges
200m Run
15 Line Facing Burpees
Dumbbell: 50/35lb, 22.5/15kg
Mobility
PRVN Recovery #4
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Str etch
1:00/1:00 Tall Dragon Stretch
1:00 Standing Forward Fold
1:00 Updog Pose
Optional Accessories (Checkmark)
4 Sets: For Quality
10/10 Half Kneeling Paloff Press
:20/:20 Single Kettlebell Front Rack March