WOD – Sat, Dec 20
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Prep
2 Sets:
:30 Machine Choice
8 Air Squats
8 Cossack Squats
6 Inchworm Push-Up
4 No Jump Burpee
6 Scapular Pull-Up
4 Strict Knee Raise
Touches on Each Movement
:30 Machine Choice
1 Wall Walk
2 Push-Ups
3 Pull-Ups / Jumping Pull-Ups / Ring Rows
3 Toes to Bar / Knees to Elbows / Knee Raises
3/3 Suitcase Dumbbell Lunges
4 Goblet Squats
4 Alt Dumbbell Snatch
2/2 Single Arm Dumbbell Thruster
2/2 Single Arm Devils Press
“12 Days of Fitness” (Time)
1) Wall Walk
2) Burpees
3) Push-Ups
4) Pull-Ups
5) Toes to Bar
6) Dumbbell Suitcase Reverse Lunge (Each Side)
7) Dumbbell Goblet Squat
8) Alternating Dumbbell Snatch
9) Calorie Bike / Row
10) Calorie Row / Bike
11) Single Arm Dumbbell Thruster
12) Single Arm Devils Press (6 / Side)
Dumbbell: 50/35lb, 22.5/15kg
Wall Walk to 10in
Score = Time
Time Domain: 22–35 minutes
Time Cap: 40 minutes
Stimulus: Full-body stamina and muscular endurance with increasing cumulative fatigue across gymnastics, DB loading, and conditioning.
RPE: 8.5/10
Primary Objective: Move steadily without redlining early, maintaining composure through rounds 6–12 where volume compounds. A note that you have completed half the workout once you get through the round of 9.
Secondary Objective:Use efficient transitions and keep rest between movements minimal; consistency outweighs speed early. Each movement set is built in a flow and complex style structure to keep transitions tight.
[12 Days of Fitness: L2 & L1] (Time)
Level 2:
1) Wall Walk
2) Burpees
3) Push-Ups
4) Pull-Ups
5) Toes to Bar
6) Dumbbell Suitcase Lunge (Each Side)
7) Dumbbell Goblet Squat
8) Alternating Dumbbell Snatch
9) Calorie Bike / Row
10) Calorie Row / Bike
11) Single Arm Dumbbell Thruster
12) Single Arm Devils Press (6 / Side)
Dumbbell: 35/25lb, 15/12kg
Wall Walk to 20in
—
Level 1:
1) Wall Walk
2) Elevated Burpees
3) Elevated Push-Ups
4) Jumping Pull-Ups
5) Knee Raises
6) Dumbbell Suitcase Lunge (Total 3/Side)
7) Dumbbell Goblet Squat
8) Alternating Hang Dumbbell Snatch
9) Calorie Bike / Row
10) Calorie Row / Bike
11) Single Arm Dumbbell Thruster
12) Single Arm Devils Press (6 / Side)
Dumbbell: 25/15lb, 12/7.5kg
Wall Walks: 30in
[12 Days of Fitness: Masters 55+] (Time)
Masters 55+:
1) Wall Walk
2) Burpees
3) Push-Ups
4) Pull-Ups
5) Toes to Bar
6) Dumbbell Suitcase Lunge (Each Side)
7) Dumbbell Goblet Squat
8) Alternating Dumbbell Snatch
9) Calorie Bike / Row
10) Calorie Row / Bike
11) Single Arm Dumbbell Thruster
12) Single Arm Devils Press (6 / Side)
Dumbbell: 30/20lb, 14/9kg
Wall Walk to 20in
[12 Days of Fitness: Competitor & Travel (Time)
Competitor:
1) Wall Walk
2) Burpee Pull-Up
3) Strict Handstand Push-Ups
4) Chest to Bar Pull-Ups
5) Toes to Bar
6) Dumbbell Suitcase Lunge (Each Side)
7) Dumbbell Goblet Squat
8) Alternating Dumbbell Snatch
9) Calorie Bike / Row
10) Calorie Row / Bike
11) Single Arm Dumbbell Thruster
12) Single Arm Devils Press (6 / Side)
Dumbbell: 70/50lb, 32/22.5kg
Wall Walk to 2x45lb / 20kg Bumper Plates
—
Travel / Hotel:
1) Wall Walk
2) Burpees
3) Push-Ups
4) Pull-Ups
5) Strict Toes to Bar
6) Dumbbell Suitcase Lunge (Each Side)
7) Dumbbell Goblet Squat
8) Alternating Dumbbell Snatch
9) Mountain Climbers (Each Side)
10) Russian Twists (Over and Back = 1 Rep)
11) Single Arm Dumbbell Thruster
12) Single Arm Devils Press (6 / Side)
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