WOD – Wed, Aug 27
Announcements
Join Our WhatsApp Chat!
Want to stay in the loop outside the gym? Join our WhatsApp group — we chat about workouts, meetups, and all things East Village + NYC. Reach out to Connor, Meg, or Becca to get added!
CFER Block Party Brawl is happening Saturday, Sept 13th from 10am–1pm!
Teams of 5–6 will take on 3 workouts plus a final event for top teams — free for all members, scalable for every level.
Week of 8/25 Programming Overview
- Monday: Strength: Power Cleans – WOD: Cal Row, KBS, Ring Dips
- Tuesday: WOD: Everything…Good Luck
- Wednesday: Strength: Deadlift – WOD: TTB, Renegade Rows, Bike/Row/Ski
- Thursday: Strength: Turkish Get-Up – WOD: DB Snatch, Box Jump Overs
- Friday: Strength: Front Squats – WOD: Bench Press, Lunges, V-Ups
- Saturday: Partner WOD: C&J, Wall Walks, Row, Burpees, Bike, DU
- Sunday: Open Gym
CrossFit East River – WOD
Deadlift (10:00 EMOM
minute 1: 10 Deadlifts
minute 2: 3 Broad Jumps for Max Distance
Deadlifts: 55-60% of 1RM Deadlift)
Score: Load on Deadlift; furthest total broad jump distance per round
Goal: Maintain consistent pulling mechanics and maximal explosive jump distance
Stimulus: Heavy posterior chain work paired with explosive lower-body power development. The deadlifts reinforce strength and position, while the broad jumps train hip extension and force production.
RPE: 6–7/10
Primary Objective: Execute all deadlift sets with pristine form at 55–60% 1RM.
Secondary Objective: Maximize broad jump distance without sacrificing landing mechanics.
“Canyon Climb” (3 Rounds for time)
Every 5:00 x 3 Sets
20 Toes to Bar
16 Renegade Rows
12/9 Bike Sprint (Sub Row or Ski as needed)
Dumbbells: 50/35lb, 22.5/15kg
Goal: Complete each set in as close to 2:30 as possible to make this a 1:1 work to rest ratio workout
Score: Sum total Time
Goal: Complete each set in ~2:30 for a 1:1 work-to-rest ratio
Stimulus: High-power intervals combining midline control, loaded pulling/pressing stamina, and maximal cyclical output.
RPE: 9/10
Primary Objective: Keep each interval under 3:00 with no significant drop-off.
Secondary Objective: Unbroken sets on toes-to-bar and renegade rows.
[Canyon Climb: Levels] (Checkmark)
Level 2:
15 TTB;
16 Renegade Rows (35/25lb, 15/12kg)
10/7 Cal Bike (Sub Row or Ski as needed)
Level 1:
Hanging Knee Raises or V-Ups;
16 Renegade Rows (25/15lb, 12/7kg)
8/6 Cal Bike (Sub Row or Ski as needed)
Level 2:
15 TTB;
16 Renegade Rows (30/20lb, 14/9kg)
10/7 Cal Bike
Competitor:
24 Toes to Bar
20 Renegade Rows
16/12 Calorie Bike Sprint (Sub Row or Ski as needed)
Hotel / Travel:
20 V-Ups
16 renegade Rows
6 Shuttle Runs
25/25ft, (7.5/7.5m)
Mobility (Checkmark)
PRVN Recovery #6
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Extended Arm Lizard Pos e
1:00/1:00 Single Leg Forward Fol d
1:00 Childs Pose
Optional Accessories (Checkmark)
3 Sets: For Quality
:30/:30 Side Plank
10-12 Glute Bridge Dumbbell Pull-Overs
:15/:15 Single Leg Sorenson Hold