WOD – Mon, Dec 8

December 3, 2025Uncategorized

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CrossFit East River – WOD

Warm-Up Flow (Checkmark)

Mobility Prep and Activation

2:00 Cardio Choice

:30 Down Dog to Up Dog + Calf Gas Pedals

:20 Extended Plank Reverse Bridge

:20/:20 Quadruped Thoracic Rotations

General Prep

2 Sets:

:30 Jump Rope (DU’s, SU’s, Boxer Shuffle, etc.)

:30 Cossack Squats

:30 Inchworm Push-Ups

:20 Bear Plank Shoulder Taps

:20 Deep Lunge Alternating Mountain Climbers

:20 Extended Plank Reverse Bridge

1:00 Glute Bridge Hold

Touch on Movements and Modifications

+

Get Working Weight Out for Wall Ball

Then..

25 Double Unders or 40 Single Unders

8 Air Squats

5 Push-Ups

5 Wall Balls

3 Burpees

“The Kingsroad” (2 Rounds for time)

For Time:

Every 15:00 x 2 Sets

100 Double Unders

50 Air Squats

40/32 Push-Ups

40 Wall Balls

30 Burpees

Wall Balls: 20/14lb, 9/6kg to 10/9ft

Reverse the order on the second set

(i.e., Set 2 begins with 30 Burpees, ends with 100 Double Unders)
Score = Total Time

Time Domain: 9-13 minutes per set

Time Cap: 15 minutes per set

Stimulus: Full-body stamina with mixed-modal endurance and repeatability

RPE: 8/10

Primary Objective: Complete Set 1 in under 12 minutes to allow 3+ minutes of rest before set 2.

Secondary Objective: Maintain consistency within ±1:00 on Set 2 despite reversed order

[The Kingsroad: L2, L1, & Masters 55+] (2 Rounds for time)

Level 2:

75 Double Unders

50 Air Squats

30/24 Push-Ups

30 Wall Balls

25 Burpees

Wall Balls 20/14lb, 9/6kg, 10/9ft

—

Level 1:

150 Single Unders

40 Air Squats

30/24 Elevated Push-Ups

30 Wall Balls

15 Burpees

Wall Balls 14/10lb, 6/4kg

—

Masters 55+:

75 Double Unders

50 Air Squats

30/24 Push-Ups

30 Wall Balls

25 Burpees

Wall Balls 20/14lb, 9/6kg, 10/9ft

[The Kingsroad: Competitor & Travel] (2 Rounds for time)

Competitor :

Every 15:00 x 2 Sets

100 Double Unders

60 Air Squats

50/40 Push-Ups

50 Wall Balls

40 Burpees to Target

—

Travel / Hotel:

Every 15:00 x 2 Sets

100 Double Unders

50 Air Squats

40/32 Push-Ups

30 Dual Dumbbell Thrusters

30 Burpees

Dumbbells: 35/25lb, 15/12kg

Mobility (Checkmark)

1:00/1:00 Tall Dragon Stretch

1:00/1:00 Scorpion Stretch

1:00 Seated Chest Stretch

1:00/1:00 Single Leg Forward Fold

Optional Accessories (Checkmark)

For Quality

4 Sets:

5/5 Dual Dumbbell Bulgarian Split Squat

100ft (30m) Reverse Sled Drag