WOD – Thu, Dec 25

December 20, 2025Uncategorized

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CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General to Specific Flow

400m Run

–

8 Scapular Pull-Ups

8 Scapular Push-Ups

8 Tempo Air Squats 2220 Tempo

:30 Jump Rope Practice-

8 Ring Rows

8 Elevated Push-Ups

8 Tempo Push-Ups 2121 Tempo

20 Double Unders or 40 Single Unders

–

4 Strict Pull-Ups

6 Push-Ups

8 Air Squats

16 Double Unders or 32 Single Unders

“Comet” (Time)

For Time:

12 Rounds:

5 Strict Pull-Ups

10 Push-Ups

15 Air Squats

30 Double Unders
Score = Time

Goal: 18–26 minutes

Time Domain: Mid-range endurance workout with repeatable round times

Stimulus: Classic bodyweight conditioning with strict pulling + pushing stamina and aerobic rope cycling

RPE: 8/10

Primary Objective: Maintain consistent round pacing without early fall-off

Secondary Objective: Keep strict pull-ups in quick, controlled sets throughout

[Comet: L2, L1, & Masters 55+] (Time)

Level 2:

For Time:

12 Rounds

4 Strict Pull-Ups

8 Push Ups

12 Air Squats

24 Double Unders

—

Level 1:

For Time:

12 Rounds

4 Jumping Pull-Ups

8 Elevated Push Ups

12 Air Squats

48 Single Unders

—

Masters 55+:

For Time:

12 Rounds

4 Strict Pull-Ups

8 Push Ups

12 Air Squats

24 Double Unders

[Comet: Competitor & Travel] (Time)

Competitor:

As prescribed

—

Travel / Hotel:

As prescribed

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

3-4 Sets

:20/:20 Single Leg Wall Sit

:30/:30 Single Arm Plank

30 Russian Twists (Over and Back = 1 Rep)