WOD – Sun, Jun 29

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 6/30 Programming Overview

• Monday: Strength: Back Squat – WOD: Row/Bike, KB Box Step Ups
• Tuesday: WOD: Power Snatch, Bar Facing Burpees
• Wednesday: WOD: Squat Clean, Bench Press, Wall Balls
• Thursday: Strength: Pull Ups – WOD: Running, TTB
• Friday: Strength: Deadlifts – WOD: Devil’s Press, Double Unders
• Saturday: Partner WOD – Thrusters, Box Jump Overs, Pull Ups
• Sunday: Hero WOD with Coach Connor

CrossFit East River – WOD

Buriak (AMRAP – Rounds and Reps)

As many rounds and reps as possible in 20 minutes of:

5 squat cleans

10 burpees over the bar

15 pull-ups

200-meter run
AWS1 James Buriak, 31, of Salem, Virginia, died Aug. 31, 2021, when his helicopter Loosefoot 616 went down off the coast of San Diego, California. He served as a naval aircrewman rescue swimmer (AWS) with HSC-8.
RX = 155/135

“Spicy Tuna Roll” (8 Rounds for time)

Every 3:00 x 8 Sets

15ft* (4.5m) Handstand Walk

10 Dual Dumbbell Push Press

2/1 Rope Climbs

10/8 Calorie Row

Dumbbells: 2×50/35lb, 22.5/15kg

*Add 5ft (1.5m) to the Handstand Walk Each Set: This will have you ending at 50ft on the Handstand Walk
Time Domain per Round: ~1:30–2:50 work, this will increase on each set

Score: Completion of all sets

Primary Objective: Build cumulative handstand walk volume with consistent quality

Secondary Objective: Maintain composure and speed on the rope climbs.

Mobility

PRVN Yoga Flow #2

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)

Optional Accessories (Checkmark)

3-4 Sets: For Quality

10 Dumbbell Hammer Curls

10 Dumbbell Skull Crushers

10 Ring V-Outs (1 sec Pause at extension on each rep)

Nate (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

2 Muscle-Ups

4 Handstand Push-Ups

8 Kettlebell Swings (2/1.5 pood)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here