WOD – Wed, Sep 24

September 19, 2025Uncategorized

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CrossFit East River – WOD

Warm-Up Flow (Checkmark)

Mobility Prep and Activation

1:30 Row (:30 Easy, :30 Moderate, :30 Hard)

:30/:30 Active Pigeon Stretch

:30/:30 Quadruped Adductor Rock Backs

:30/:30 Couch Stretch

–

General Movement Prep

2 Sets: For Quality

16 Glute Bridge March

10 Dumbbell Cossack Squats (light DB’s)

10 Dumbbell Strict Press (light DB’s )

5 Up Downs

–

Primer:

7/5 Calorie Row

5 Dumbbell Thrusters @ working loads

5 Lateral Burpees over Dumbbells

Rest :30

5 Lateral Burpees over Dumbbells

5 Dumbbell Thrusters @ working loads

7/5 Calorie Row

“Burnin’ It Down” (10 Rounds for time)

Every 3:00 x 10 Sets

16/13 Calorie Row

8 Dumbbell Thrusters

8 Lateral Burpees over Dumbbells

Alternate Directions Each Set

Dumbbells: 2 x 50/35lb, 22.5/15kg
Goal: Complete each set in 1:45-2:15

Time Cap/Set: 2:45

Stimulus: Muscular Endurance and Aerobic Capacity

RPE: 8.5/10

Primary Objective: Complete each set in under the cap

Secondary Objective: Descending Splits

[Burnin’ It Down: Levels] (10 Rounds for time)

Level 2:

Every 3:00 x 10 Sets

14/11 Calorie Row

8 Dumbbell Thrusters

8 Lateral Burpees over Dumbbells

Alternate Directions Each Set

2 x 35/25lb, 15/12kg

–

Level 1:

Every 3:00 x 10 Sets

12/9 Calorie Row

8 Dumbbell Thrusters

8 Burpees

Alternate Directions Each Set

2 x 25/15lb, 12/7kg

–

Masters 55+:

Every 3:00 x 10 Sets

12/9 Calorie Row

8 Dumbbell Thrusters

8 Lateral Burpees over Dumbbells

Alternate Directions Each Set

2 x 30/20lb, 14/9kg

–

Competitor:

Every 3:00 x 10 Sets

16/13 Calorie Row

10 Dumbbell Thrusters

10 Lateral Burpees over Dumbbells

Alternate Directions Each Set

Dumbbells: 2 x 50/35lb, 22.5/15kg

–

Travel / Hotel:

Every 3:00 x 10 Sets

200m Run

8 Dumbbell Thrusters

8 Lateral Burpees over Dumbbells

Alternate Directions Each Set

Dumbbells: 2 x 50/35lb, 22.5/15kg

Mobility (Checkmark)

PRVN Mobility #3

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00 Child’s Pose

1:00/1:00 Wall Figure 4 Stretch

Optional Accessories (Checkmark)

3-4 Sets: For Load

10-12 Front Rack Step-Ups

:20-25 Ring Support Hold

Step-Ups: 20in Box