WOD – Fri, Sep 5

September 5, 2025Uncategorized

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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

“When Doves Cry” (Time)

For Time:

6 Rounds

100m Dual Kettlebell Farmers Carry

10 Burpees Over Rower

300/250m Row

5/4 Ring Muscle-Ups

Farmers Carry: 2 x 53/35lb, 24/16kg
Score: Time

Time Domain: 18:00-25:00

Time Cap: 30:00

Stimulus: Grip Stamina / Upper-Body Pulling Capacity / Interference

RPE: 8/10

Primary Objective: Complete each round in ~3:00–4:00. The goal here being consistency across

Secondary Objective: Maintain unbroken carries and consistent sets on the Ring Muscle-Ups

[When Doves Cry: Levels] (Time)

Level 2:

6 Rounds

100m Dual Kettlebell Farmers Carry

10 Burpees Over Rower

300/250m Row

6 Strict Pull-Ups

6/4 Ring Dips

Farmers Carry: 2 x 53/35lb, 24/16kg

Level 1:

6 Rounds

100m Dual Kettlebell Farmers Carry

10 Burpees

250/225m Row

6 Ring Rows

6/4 Push-Ups

Farmers Carry: 2 x 35/18lb, 16/8kg

Masters 55+

6 Rounds

100m Dual Kettlebell Farmers Carry

10 Burpees Over Rower

300/250m Row

6 Strict Pull-Ups

6/4 Ring Dips

Farmers Carry: 2 x 53/35lb, 24/16kg

Competitor:

For Time:

6 Rounds

100m Dual Kettlebell Farmers Carry

10 Burpees Over Rower

300/250m Row

7/5 Ring Muscle-Ups

Farmers Carry: 2 x 70/53lb, 32/24kg

Hotel / Travel:

6 Rounds

1:00 Dual Dumbbell Farmers Hold

10 Burpees

1:00 Machine Choice

8 Strict Pull-Ups

8/6 Dips

Dumbbells: 50/35lb, 22.5/15kg

Mobility (Checkmark)

PRVN Mobility #5

1:00 Elevated Prayer Stretch

1:00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00/1:00 Thread the Needle Stretch

Optional Accessories (Checkmark)

3-4 Sets: For Quality

8/8 Single Arm Dumbbell 3-Point Row

12 Ring Push-Ups

16 Dumbbell Hammer Curls