WOD – Sun, Sep 7
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.
CrossFit East River – WOD
Warm-Up (Checkmark)
Mobility Prep and Activation
:30/:30 Banded Lat Stretch
:30 PVC Pass throughs
:30 PVC Elbow Touches
:30 Seated 90/90 Hip Rotations
General Prep
8:00 for Quality
8 Inchorm Push-Ups
12 Glute Bridge Banded Pull-Aparts
16 Alternating V-Ups
8/8 Single Arm Dumbbell Deadlifts (Warm-Up Weight)
12 Alternating Dumbbell Hang Snatch (Warm-Up Weight)
Primer
6 GHD Sit-Ups
3 Bench Press
6 Alt DB Snatch
6/4 Cal Ski Erg
3 Shuttle Run
“Let’s Go Crazy” (Checkmark)
24:00 EMOM
minute 1: 15 GHD Sit-Ups
minute 2: 5 Bench Press
minute 3: 10 Alternating Dumbbell Snatch
minute 4: 15/12 Calorie Ski Erg
minute 5: 6 Shuttle Run
minute 6: Rest
Dumbbell: 70/50lb, 32/24kg
Bench Press: 185/125lb, 84/57kg
Shuttle Run: 25/25ft, 7.5/7.5m Out and Back
Score: Completed Work Each Round
Stimulus: Core + Upper Body Interference and Aerobic Conditioning
RPE: 7–8/10
Primary Objective: Finish each station within :35–:50 to allow smooth transitions and recovery before the next minute
Secondary Objective: Maintain consistent pacing across all six rounds without falling behind the clock
[When Doves Cry: Levels] (Checkmark)
Level 2:
24:00 EMOM
minute 1: 12 GHD Sit-Ups
minute 2: 5 Bench Press
minute 3: 10 Alternating Dumbbell Snatch
minute 4: 13/10 Calorie Ski Erg
minute 5: 5 Shuttle Run
minute 6: Rest
Dumbbell: 50/35lb, 22.5/15kg
Bench Press: 135/95lb, 61/43kg
Shuttle Run: 25/25ft, 7.5/7.5m Out and Back
Level 1:
24:00 EMOM
minute 1: 15 Abmat Sit-Ups
minute 2: 5 Bench Press
minute 3: 10 Alternating Dumbbell Snatch
minute 4: 12/9 Calorie Ski Erg
minute 5: 4 Shuttle Run
minute 6: Rest
Dumbbell: 30/20lb, 14/9kg
Bench Press: 70-75% of 1RM
Shuttle Run: 25/25ft, 7.5/7.5m Out and Back
Masters 55+
24:00 EMOM
minute 1: 15 V-Ups
minute 2: 5 Bench Press
minute 3: 10 Alternating Dumbbell Snatch
minute 4: 13/10 Calorie Ski Erg
minute 5: 5 Shuttle Run
minute 6: Rest
Dumbbell: 50/35lb, 22.5/15kg
Bench Press: 135/95lb, 61/43kg
Shuttle Run: 25/25ft, 7.5/7.5m Out and Back
Competitor:
24:00 EMOM
minute 1: 20 GHD Sit-Ups
minute 2: 5 Bench Press
minute 3: 12 Alternating Dumbbell Snatch
minute 4: 16/13 Calorie Ski Erg
minute 5: 8 Shuttle Run
minute 6: Rest
Dumbbell: 70/50lb, 32/24kg
Bench Press: 205/145lb, 90/68
Shuttle Run: 25/25ft, 7.5/7.5m Out and Back
Hotel / Travel:
24:00 EMOM
minute 1: 15 GHD Sit-Ups
minute 2: 5 Bench Press
minute 3: 10 Alternating Dumbbell Snatch
minute 4: 15/12 Calorie Ski Erg
minute 5: 6 Shuttle Run
minute 6: Rest
Dumbbell: 70/50lb, 32/24kg
Bench Press: 185/125lb, 84/57kg
Shuttle Run: 25/25ft, 7.5/7.5m Out and Back
Mobility (Checkmark)
PRVN Mobility #8
1:00/1:00 Elevated Pigeon Stretch
1:00/1:00 Tall Dragon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Single Leg Forward Fold
Optional Accessories (Checkmark)
3 Sets: For Quality
6 Dumbbell Floor Hex Press @ Heavy Load
12 Floor Chest Fly’s @ Moderate Load
18 Skull Crushers @ Light Loads
Rest 2:00 b/t sets