WOD – Thu, Jun 19

June 19, 2025Uncategorized

Announcements

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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 6/15 Programming Overview

Monday: Strength: Strict Pullups – WOD: BBJO, TTB
Tuesday: Strength: Power Clean, Push Press, Push Jerk – WOD: Deadlifts, HSPU
Wednesday: Strength: Front Squat – WOD: Wall balls, Rowing
Thursday: WOD: Rowing, V-Ups, Running
Friday: Strength: Snatch – WOD: Pull-Ups, Devils Press
Saturday: Partner WOD Alert**** Rowing, KB Front Squat, Wall Walks
Sunday: Hero WOD with Coach Connor

CrossFit East River – WOD

“Hey Ya” (4 Rounds for time)

Every 6:00 x 4 Sets

20/14 Calorie Row

30 V-Ups

400m Run
Goal: Sub 5:00 per set

Score: Average Time / Set

Stimulus: Mixed Monostructural Stamina / Midline Resilience

RPE: 8/10

Primary Objective: Hold consistent pacing across all 4 sets

Secondary Objective: Push the pace on the run while maintaining GHD quality and bike intensity

[Hey Ya: Levels] (4 Rounds for time)

Level 2:

Every 6:00 x 4 Sets

18/13 Calorie Row

20 V-Ups

400m Run

Level 1:

Every 6:00 x 4 Sets

15/11 Calorie Row

20 Abmat Sit-Ups

300m Run

Masters 55+:

Every 6:00 x 4 Sets

18/13 Calorie Row

20 V-Ups

400m Run

Competitor:

Every 6:00 x 4 Sets

20/14 Calorie Bike

30 GHD Sit-Ups

400m Run

Travel / Hotel:

Every 6:00 x 4 Sets

1:00 Machine @ 80%

25 V-Ups

400m Run

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)

4 Sets: For Quality

10 Weighted Russian Twist (Over and Back = 1)

15 Seated Barbell Calf Raises

:30 Dual Kettlebell Front Rack Wall Sit