WOD – Thu, Nov 13
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
400m Group Run
–
1:00 Row or Bike
10 Dual Kettlebell Deadlifts, light loads
1:00 Bike or Row
:30/:30 Side Plank
–
10m A-Skips
10m B-Skips
10m High Knees
10m Butt Kicks
–
Build to Working Loads on Farmers Carry, then get into the workout
“No Sleep Till Brooklyn” (Time)
3 Rounds for Time:
500m Row
100ft (30m) Farmers Carry
400m Run
30/22 Calorie Echo
100ft (30m) Farmers Carry
400m Run
Farmers Carry: 2 x 70/53lb, 32/24kg Kettlebells or 2 x 70/50lb, 32/22.5kg Dumbbells
Time Domain: 30:00-35:00
Time Cap: 40:00
Score = Total Time
Stimulus: Aerobic endurance and total-body stamina under load. Sustained output across multiple cyclical efforts with repeated midline engagement from heavy carries.
RPE: 7-8/10
Primary Objective: Maintain consistent pacing across all three rounds with strong, steady effort through each machine and run segment.
Secondary Objective: Hold posture and grip integrity during both carries, minimizing breaks and transition time.
[No Sleep Till Brooklyn: Levels] (Time)
Level 2:
3 Rounds for Time:
450/400m Row
100ft (30m) Farmers Carry
400m Run
25/18 Calorie Echo
100ft (30m) Farmers Carry
400m Run
Farmers Carry: 2 x 53/35lb, 24/16kg Kettlebells or 2 x 50/35lb, 22.5/15kg Dumbbells
—
Level 1:
3 Rounds for Time:
400/350m Row
100ft (30m) Farmers Carry
400m Run
20/14 Calorie Echo
100ft (30m) Farmers Carry
400m Run
Farmers Carry: 2 x 44/26lb, 20/12kg Kettlebells or 2 x 45/30lb, 20/14kg Dumbbells
—
Masters 55+
3 Rounds for Time:
450/400m Row
100ft (30m) Farmers Carry
400m Run
25/18 Calorie Echo
100ft (30m) Farmers Carry
400m Run
Farmers Carry: 2 x 53/35lb, 24/16kg Kettlebells or 2 x 50/35lb, 22.5/15kg Dumbbells
—
Competitor:
As prescribed
—
Travel:
3 Rounds for Time:
800m Run
100ft (30m) Farmers Carry
400m Run
50 Air Squats
100ft (30m) Farmers Carry
Farmers Carry: 2 x 70/53lb, 32/24kg Kettlebells or 2 x 70/50lb, 32/22.5kg Dumbbells
Mobility (Checkmark)
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)
For Quality
3 Sets
10-12 Seated Barbell Calf Raises
12-15 Wall Anterior Tibialis Raises
– Max Effort Dead-Hang