WOD – Fri, Jun 27

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!

🏳️‍🌈 PRIDE FUNDRAISER 💦
Leading up to our Pride WOD on 6/28, drop cash into any jar labeled with a coach’s name — every $1 = 1 burpee they’ll do after the WOD! Want to see your favorite coach suffer but don’t carry cash? Venmo @Julia-Schulman with the coach’s name.

All donations go to Immigration Equality, supporting LGBTQIA+ and HIV-positive immigrants. Let’s raise not only money but some coaches heart rates!

CrossFit East River – WOD

Split Jerk (Every 90 sec x 6 Sets
Set 1: 2 Reps @ 65%
Set 2: 2 Reps @ 70%
Set 3: 2 Reps @ 70%
Set 4: 2 Reps @ 75%
Set 5: 2 Reps @ 75%
Set 6: 2 Reps @ 80%)

Goal: Technical Proficiency

Stimulus: Technique / Speed Strength and Power

“Biscuits and Gravy” (5 Rounds for reps)

15:00 EMOM

minute 1: 15/11 Calorie Row/Bike

minute 2: 12 Dual Dumbbell Bench Press

minute 3: Max Strict Pull-Ups

Dumbbells: 50/35lb, 22.5/15kg
Goal: 10/8 + Pull-Ups Each Set

Score: Total Strict Pull-Ups

Primary Objective: Accumulate high-quality strict pull-ups under upper body fatigue

Secondary Objective: Maintain unbroken bench press sets and finish the Bike in under 50 seconds per set.

[Biscuits and Gravy: Levels] (5 Rounds for reps)

15:00 EMOM

minute 1: 12/9 Calorie Row/Bike

minute 2: 12 Dual Dumbbell Bench Press

minute 3: – Max Strict Pull-Ups

Dumbbells: 35/25lb, 15/12kg

Level 1:

15:00 EMOM

minute 1: 9/7 Calorie Row/Bike

minute 2: 12 Dual Dumbbell Bench Press

minute 3: – Max Strict Banded Pull-Ups

Dumbbells: 25/15lb, 12/7kg

Masters 55+:

15:00 EMOM

minute 1: 12/9 Calorie Row/Bike

minute 2: 12 Dual Dumbbell Bench Press

minute 3: – Max Strict Pull-Ups

Dumbbells: 30/20lb, 14/9kg

Competitor:

15:00 EMOM

minute 1: 18/13 Calorie Row/Bike

minute 2: 12 Dual Dumbbell Bench Press

minute 3: – Max Strict Pull-Ups

Dumbbells: 70/50lb, 32/22.5kg

Travel / Hotel:

As prescribed, sub any machine for the Echo Bike

Big Class Option

Start Athletes on 1:00 Delay

or

20:00 EMOM

minute 1: 15/11 Calorie Row/Bike

minute 2: 12 Dual Dumbbell Bench Press

minute 3: – Max Strict Pull-Ups

Minute 4: Rest

Dumbbells: 50/35lb, 22.5/15kg

Mobility

PRVN Recovery #2

1:00 Child’s 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)

3 Sets: For Quality

5/5 Low Ring T-Outs + V-Outs

10 Feet Elevated Ring Rows

:15/:15 Side Star Plank