WOD – Mon, Nov 3
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
1:30 Bike
–
2 Sets
8 Scapular Pull-Ups
6/6 Single Arm Ring Rows
:20:20 Side Plank
6/6 Single Arm Kettlebell Clean
10 Air Squats
Rope Climb Skill Practice
+
Build to working loads for the Dual Kettlebell Front Rack Carry
Primer:
1 Rope Climb
50ft (15m) Dual Kettlebell Front Rack Carry
7/5 Calorie Bike
“Interstellar” (5 Rounds for calories)
5 Sets
1:30 AMRAP
3/2 Rope Climbs
100ft (30m) Dual Kettlebell Front Rack Carry
– Max Calorie Bike (Echo / Bike Erg, Assault)
Rest 1:30 b/t sets
Rope Climb: 15ft
Kettlebell: 53/35lb, 24/16kg
Score = Sum Total Calories
Goal: 15/11+ Calories / Set
Stimulus: Grip and midline fatigue carried into aerobic power intervals.
RPE: 8/10
Primary Objective: Complete the rope climbs and carry quickly (~:45–:55) to allow max time on the bike.
Secondary Objective: Hold consistent calorie output across all five rounds within ±3-5 calories.
[Interstellar: Levels] (5 Rounds for calories)
Level 2:
Kettlebell: 44/26lb, 20/12kg
—
Level 1:
5 Sets
1:30 AMRAP
3/2 Pull to Stands
100ft (30m) Dual Kettlebell Front Rack Carry
– Max Calorie Bike
Rest 1:30 b/t sets
Kettlebell: 35/18lb, 16/8kg
—
Masters 55+:
Rope Climb 12ft
Kettlebell: 44/26lb, 20/12kg
—
Competitor:
5 Sets
1:30 AMRAP
1 Legless + 3/2 Rope Climbs
100ft (30m) Dual Kettlebell Front Rack Carry
– Max Calorie Bike
Rest 1:30 b/t sets
Rope Climb: 15ft
Kettlebell: 70/53lb, 32/24kg
—
Travel:
5 Sets
1:30 AMRAP
9/7 Strict Pull-Ups
100ft (30m) Dual Kettlebell Front Rack Carry or Dumbbell Carry
– Max Shuttle Run or Machine of Choice
Rest 1:30 b/t sets
Choice on Loads
Finisher (Checkmark)
For Quality
3 Sets
10 Ring V-Outs
10/10 Three Point Dumbbell Row
10-15 Dual Dumbbell Bicep Curls
Mobility (Checkmark)
1:00/1:00 Scorpion Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00 Standing Forward Fold
1:00/1:00 Crossbody Lat Stretch