WOD – Wed, Sep 3
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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 9/1 Programming Overview
- Monday: LABOR DAY HERO WOD! The Lyon
- Tuesday: WOD: Running, TTB, DB Box Step Overs
- Wednesday: Strength: Back Squats – WOD: Wall Walks, OHS, DU
- Thursday: HYROX WOD
- Friday: Strength: Front Squats – WOD: KB Farmers Carry, Burpees over rower, Row, RMU
- Saturday: Partner WOD: Box Get Overs (High Box), Hang Power Cleans, Wall Balls
- Sunday: Hero WOD Sundays
CrossFit East River – WOD
Back Squat (Every 2:30 x 6 Sets
Set 1–2: 5 Reps @ 70%
Set 3–4: 3 Reps @ 75%
Set 5–6: 2 Rep @ 80–85%)
“Kiss” (AMRAP – Rounds and Reps)
12:00 AMRAP
2* Wall Walks
6 Overhead Squats
48 Double Unders
*Add 1 Wall Walk Each Set
Barbell: 135/95lb, (61/43kg)
Wall Walk: 10in from wall
Score: Rounds + Reps
Goal: 6-8 Rounds
Stimulus: Shoulder Stamina / Midline Control / Aerobic Skill Under Fatigue
RPE: 7–8/10
Primary Objective: Maintain unbroken sets on overhead squats and double unders
Secondary Objective: Smooth wall walk pacing to avoid shoulder blow-up early
[Kiss: Levels] (AMRAP – Rounds and Reps)
Level 2:
12:00 AMRAP
1* Wall Walks
6 Overhead Squats
36 Double Unders
*Add 1 Wall Walk Each Set
Barbell: 95/65lb, 43/30kg
Level 1:
12:00 AMRAP
1* Wall Walks
6 Overhead Squats
54 Single Unders
*Add 1 Wall Walk Each Set
Barbell: 95/65lb, 43/30kg
Wall Walks: 30in from Wall
Masters 55+
12:00 AMRAP
1* Wall Walks
6 Overhead Squats
36 Double Unders
*Add 1 Wall Walk Each Set
Barbell: 75/55lb, 34/25kg
Wall Walk: 20in From Wall
Competitor:
12:00 AMRAP
2* Wall Walks
6 Overhead Squats
36 Heavy Double Unders
*Add 1 Wall Walk Each Set
Barbell: 155/105lb, 70/48kg
Wall Walk: 10in from wall
Hotel / Travel:
12:00 AMRAP
2* Wall Walks
4/4 Single Arm Overhead Squat
48 Double Unders
*Add 1 Wall Walk Each Set
Dumbbell: 70/50lb, 32/24kg
Wall Walk: 10in from wall
Mobility (Checkmark)
PRVN Mobility #4
10/10 Quadruped Adductor Hip Rock (5s Pause)
1:00/1:00 Half Kneeling Hamstring Stretch
1:00 Down Dog Calf Stretch
1:00 Saddle Pose
Optional Accessories (Checkmark)
Every 2:30 x 4 Sets
5/5 Dual Kettlebell Front Rack Step-Up
10 Reverse Nordic Curls
:40 Wall Sit (Weighted if Possible)