WOD – Sun, Sep 21
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Prep
3 Sets: Building Intensity
:30 Ski or Row
10 Arch-Ups
10 Hollow-Ups
:30 Bike
—
Then Go Over Specific Progressions and Movement Practice for Hip Extensions and V-Ups
“Stronger” (AMRAP – Rounds)
40:00 EMOM
minute 1: 15/12 Calorie Ski or Row
minute 2: 15 GHD Hip Extensions
minute 3: 15/12 Calorie Bike Erg*
minute 4: 15 V-Ups
*15/12 Bike Erg = 13/10 Calorie Echo
Score: Rounds Completed as Written
Stimulus: Midline and Aerobic Capacity
RPE: 6–8/10
Primary Objective: Complete each station in under 45 seconds to allow transition and reset before the next movement.
Secondary Objective: Maintain a steady-state aerobic output and avoid redlining—this workout builds fatigue through volume, not intensity.
[Stronger: Levels] (AMRAP – Rounds)
Level 2:
– 12/9 Calorie Ski or Row
– 12 GHD Hip Extensions
– 12/9 Calorie Bike
– 12 V-Ups or Tuck-Ups
—
Level 1:
– 10/8 Calorie Row
– 12 Arch-Ups
– 10/7 Calorie Bike
– 10 Abmat Sit-Ups
—
Masters 55+:
– 12/9 Calorie Row
– 12 GHD Hip Extensions
– 12/9 Calorie Bike
– 12 V-Ups or Tuck-Ups
—
Competitor:
– 18/14 Calorie Row
– 18 GHD Hip Extensions
– 18/14 Calorie Bike Erg
– 18 V-Ups
—
Hotel/Travel::
– 30 Jumping Jacks
– 15 Glute Bridges
– 45 Second Machine
– 15 V-Ups
Mobility (Checkmark)
PRVN Yoga Flow
2 Rounds
Right Leg + Left Leg
:15 second Down Dog
:30 second Low Lunge
:15 second Elbow to Knee and Rotate
:15 second Reach to Sky and Hold
:30 second Half Kneeling Hamstring Stretch
:30 second Pigeon
Optional Accessories (Checkmark)
3 Sets: For Quality
100ft (30m) Reverse Sled Drag
100ft (30m) Sled Push
100ft (30m) Yoke Carry
Choice on Loads: Heavy