WOD – Sun, Dec 14

December 9, 2025Uncategorized

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CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Prep

1:30 Cardio Choice

–

3 Sets: For Quality

5 Inchworm Push-Ups

15 Glute Bridge Banded Pull Aparts

8/8 Suitcase Kettlebell Deadlifts

:15/:15 Suitcase March

Specific Barbell Prep / Loading to Working Weights

5 Bench Press @ 40%

3 Bench Press @ 45%

3 Bench Press @ 50%

–

Then get to working weights on the bar

Bench Press (Weightlifting Variable Reps & Sets)

Modifications:

Adjust to Floor Press / Dumbbell Bench Press / or Landmine Press for those with shoulder impingement issues.

“House Stark” (3 Rounds for distance)

12:00 EMOM

Min 1: 12 Dumbbell Hex Press

Min 2: 15/12 Calorie Ski Erg

Min 3: – Max Distance Kettlebell Farmers Carry

Min 4: Rest

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

Kettlebells: 70/53lb, 32/24kg
Score = Sum Total Distance

Goal Distance = 200+ft

Stimulus: Upper-body stamina/interference, aerobic repeatability, grip endurance

RPE: 6/10

Primary Objective: Accumulate consistent farmer carry distances across all three work intervals

Secondary Objective: Maintain unbroken Hex Press reps and complete the Ski Erg in under 50 seconds

[House Stark: L2, L1, & Masters 55+] (3 Rounds for distance)

Level 2:

Dumbbells: 2 x 35/25lb, 15/12kg

Ski: 13/10 Calories

Kettlebells: 53/35lb, 24/16kg

—

Level 1:

Dumbbells: 2 x 25/15lb, 12/7kg

Ski: 12/9 Calories

Kettlebells: 44/26lb, 20/12kg

—

Masters 55+:

Dumbbells: 2 x 30/20lb, 14/9kg

Ski: 13/10 Calories

Kettlebells: 53/35lb, 24/16kg

[House Stark: Competitor & Travel] (3 Rounds for distance)

Competitor :

Dumbbells: 2 x 70/50lb, 32/22.5kg

Ski: 18/14 Calories

Kettlebells: 70/50lb, 32/24kg

—

Travel / Hotel:

12:00 EMOM

Min 1: 12 Dumbbell Hex Press

Min 2: 10 Burpees

Min 3: – Max Kettlebell or Dumbbell Farmers Hold

Min 4: Rest

Dumbbell Hex Press: 2 x 50/35lb, 22.5/15kg

Kettlebell or Dumbbell Farmers Hold: 70/53lb, 32/24kg

Score = Sum Total Time

Mobility (Checkmark)

1:00 Elevated Prayer Stretch

1:00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00/1:00 Thread the Needle Stretch

Optional Accessory Finisher (Checkmark)

For Quality

3 Sets:

8-8-8-8 Banded A-T-Y-W’s

15 Dual Dumbbell Skull Crushers