WOD – Thu, Aug 7
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Week of 8/3 Programming Overview
- Monday: 1 RM Clean & Jerk, 1RM Front Squat
- Tuesday: Strength: Pullups – WOD: Rowing, Burpees, KBS
- Wednesday: WOD: Deadlifts, Strict Press, DB Step Ups, Sit-Ups
- Thursday: WOD: Bike/Row/Ski Erg, Wall Balls, Double Unders, Wall Walks
- Friday: Strength: Snatch- WOD: Helena
- Saturday: Rowing, Hand Squat Cleans, Burpees, TTB
- Sunday: Hero WOD with Coach Connor
CrossFit East River – WOD
“Mutt Cutts” (10 Rounds for time)
Every 3:00 x 10 Sets
12/9 Bike/Row/Ski Erg
15 Wall Balls
30 Double Unders
3 Wall Walks
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Score = Average Time / Set
Goal: Maintain 2:00–2:30 per round across all 10 sets
Stimulus: Muscular Endurance / Stamina Repeatability
RPE: 8–8.5/10
Primary Objective: Sustain round times under 2:30 while holding movement quality
Secondary Objective: Keep wall balls unbroken and wall walks steady throughout
[Mutt’s Cutts : Levels] (Checkmark)
Level 2:
Every 3:00 x 10 Sets
12/9 Bike/Row/Ski Erg
12 Wall Balls
24 Double Unders
2 Wall Walks
Wall Ball: 20/14lb, 9/6kg
Score = Average Time / Set
Level 1:
Every 3:00 x 10 Sets
9/7 Bike/Row/Ski Erg
12 Wall Balls
45 Single Unders
2 Wall Walks to 20in
Wall Ball: 14/10lb, 6/4kg
Score = Average Time / Set
Masters 55+:
Every 3:00 x 10 Sets
9/7 Bike/Row/Ski Erg
15 Wall Balls
30 Double Unders
3 Wall Walks to 20in
Wall Ball: 14/10lb, 6/4kg
Score = Average Time / Set
Competitor:
Every 3:00 x 10 Sets
15/11 Bike/Row/Ski Erg
18 Wall Balls
36 Double Unders
3 Wall Walks
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Travel / Hotel:
Every 3:00 x 10 Sets
6 Shuttle Runs
18 Air Squats
30 Double Unders
3 Wall Walks
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 Completion
10/10 Single Leg Barbell Hip Thrust
100ft (30m) Sled Push
:30 Weighted Wall Sit