WOD – Sun, Jul 13
Announcements
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🔥 TWO EVENTS THIS WEEK! 🔥
1. RAD Giveaway WOD
Complete the RAD Giveaway Workout for a chance to win — we’re giving away 6 pairs of RAD shoes to members!
🏋️♂️ Workout:
• 50/40 Cal Row
• 50 Wall Balls
• 50/40 Cal Bike
You can do the workout:
- Friday Night Lights (5–7pm)
- OR anytime this week (just have a judge or submit a video)
Finish the workout = 1 raffle entry!
2. Saturday Hero WOD + Ice Baths with SUND
Join us for the Lumberjack 20 Hero WOD this Saturday during regular class times. Afterward, hop in a cold plunge with SUND right outside the gym.
Week of 7/14 Programming Overview
- Monday: Strength: Squat Clean – WOD: Front Squats, Pullups
- Tuesday: Strength: Split Jerks – WOD: HSPU, V-Ups, Row Bike or Ski
- Wednesday: WOD: Run, Burpees, Row, Lunges
- Thursday: WOD: Deadlifts, Bench, KBS
- Friday: Strength: Power Snatch – WOD: TTB, DU, OHS
- Saturday: LumberJack 20! (Hero WOD and Ice Baths)
- Sunday: Open Gym
CrossFit East River – WOD
Michael Kiefer (10 Rounds for weight)
EMOM for 20 minutes
Odd Minutes:
5 Bench Presses (65% of 1RM)
Even Minutes:
8 Hand Release Push-Ups
This Firefighter Hero WOD from 555 Fitness is dedicated to Michael Kiefer, FDNY, Ladder 132, who was killed on September 11, 2001 during the terrorist attacks on the twin towers in New York City.
Michael Vernon Kiefer, 25, of Franklin Square was a member of Ladder 132 in the New York City fire department. He was last seen at the Marriott Hotel heading for the south tower.
Coffland (Time)
Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run
30 push-ups
U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.
Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.
Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.
To learn more about Coffland click here
Bench Press (Every 3:00 x 4 Sets
5 Bench Press @ 75%+
+
10 Banded Press 00×0 Tempo)
Banded Press
The Bench Press today should maintain a quality tempo of 20×1 here for the 5 reps @ 75%+. We are looking to build close to 85% if possible today. The combination of the Banded Press is meant to heighten central nervous system activation and get us learning how to press fast and finish strong with the triceps. 00×0 tempo means reps are to be done as fast as possible. These should not go to failure, but are meant as a targeted speed activation and stimulus today.
Focus: Upper Body Pressing Absolute Strength, coupled with speed strength
Cues: Press through the floor with the feet and drive your shoulders into the bench to activate the posterior chain as you press. Think about pulling the bar apart and down on each rep before exploding off the chest.
Modifications:
– Move to Dumbbell Bench Press, Floor Press, or a Landmine Press depending on movement limitations.
“You Blitz… All… Night!” (Time)
Every 4:00 x 4 Sets
9/7 Calorie Ski Erg
200m Run
15 Deadlift
12/9 Ring Dips
Load: 225/155lb, 102/70kg
Goal: Finish each set in 2:45–3:30
Score: Slowest set time
Stimulus: Sprint-Style Intervals / Posterior Chain + Tricep Stamina
RPE: 8.5–9/10
Primary Objective: Hold consistent intensity and clean movement across all 4 sets
Secondary Objective: Manage deadlift pacing and ring dip fatigue under elevated heart rate
[You Blitz.. All …Night: Levels] (4 Rounds for time)
Level 2:
Every 4:00 x 4 Sets
9/7 Calorie Ski Erg
200m Run
12 Deadlift
9/7 Ring Dips
Load: 185/125lb, 84/57kg
Level 1:
Every 4:00 x 4 Sets
8/6 Calorie Ski Erg
150m Run
12 Deadlift
9/7 Ring Push-Ups
Load: 60% of 1RM Deadlift
Masters 55+:
Every 4:00 x 4 Sets
9/7 Calorie Ski Erg
200m Run
12 Deadlift
9/7 Ring Push-Ups
Load: 155/105lb, 70/48kg
Competitor:
Every 4:00 x 4 Sets
12/9 Calorie Ski Erg
200m Run
15 Deadlift
12/9 Strict Ring Dips
Load: 255/175lb, 116/80kg
Travel / Hotel:
Every 4:00 x 4 Sets
30 sec Machine Sprint
200m Run
20 Dual Dumbbell Deadlifts
12/9 Dips
Load: 2 x 50/35lb, 22.5/15kg
Mobility (Checkmark)
PRVN Recovery #9
1:00 Barbell Adductor Stretch
1:00/1:00 Couch Stretch
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
Optional Accessories (Checkmark)
3-4 Sets
15/12 Push-Ups @ 21×1 Tempo
10-12 Sorenson Dumbbell Row 20×1 Tempo
:20/:20 Single Arm Ring Plank