WOD – Wed, Aug 20

August 20, 2025Uncategorized

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CrossFit East River – WOD

Warm-Up (Checkmark)

2 Sets: For Quality

200m Run

10 V-Ups

:10 Hollow Hold

10/10 Single Leg Glute Bridges

5/5 Single Arm Rotational Ring Row

“Running Through the Middle” (Time)

8 Sets for Time

200m Run

10 Toes to Bar

200m Run

2/1 Rope Climb

Rest: 1:00 between sets

Rope Climb: 15ft (4.5m)
Time Cap: 35:00

Goal: 2:30–3:30 per set | 25:00–30:00 total working time

Score: Total Running Time (excluding rest)

RPE: 7.5–8/10

Stimulus: Aerobic Stamina + Midline Interference

Primary Objective: Hold consistent pacing and complete each round as close to 3:00 as possible.

Secondary Objective: Maintain even splits across all 8 sets with minimal drop-off in effort or execution.

[Running Through the Middle: Levels] (Time)

Level 2:

200m Run + 10 Alternating Toes to Bar + 200m Run + 1 Rope Climb (15/10ft)

Level 1:

150m Run + 10 Kipping Knee Raises + 150m Run + 2 Pull-to-Stands

Masters 55+:

150m Run + 8 Toes to Bar + 150m Run + 1 Rope Climb

Competitor:

200m Run + 12 Toes to Bar + 200m Run + 3/2 Rope Climb

Travel/ Hotel:

200m Run + 10 Toes to Bar + 200m Run + 6/4 Strict Pull-Ups

Mobility (Checkmark)

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 Sets: For Quality

10/10 Single Leg Barbell Hip Thrust

:30/:30 Side Plank

:60 Forearm Plank