WOD – Thu, Feb 12
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Prep
400m Run
–
2 Sets
5/5 World’s Greatest Stretch
10 Supine Banded Psoas March
5/5 Single Leg Box Step-Down
5 Up Dog to Down Dog Pike Push-Ups
Specific Prep
2 Sets: For Quality
:15 Wall Lean March
100ft (30m) Farmers Carry
:15 Wall Lean Spint
5 Box Jumps
100-200m Run
10 Abmat Sit-Ups
“Running From Commitment” (Time)
2 Rounds for Time
400m Run
200ft (60m) Farmers Carry
400m Run
20 Box Jumps (Step-Down)
400m Run
40 Abmat Sit-Ups
Box Height: 24/20in
Kettlebells: 2 x 70/53lb, 32/24kg
Score = Time
Goal: 16–20 minutes
Time Cap: 25:00
Stimulus: Aerobic running capacity layered with grip fatigue, leg stamina, and midline volume
RPE: 8–8.5/10
Primary Objective: Maintain consistent run pacing across all six efforts
Secondary Objective: Move efficiently through non-running work to protect aerobic output
[Running From Commitment: L2, L1, & Masters 55+] (Time)
Level 2:
2 Rounds for Time
400m Run
200ft (60m) Farmers Carry
400m Run
20 Box Jumps (Step-Down)
400m Run
30 Abmat Sit-Ups
Box Height: 24/20in
Kettlebells: 2 x 53/35lb, 24/16kg
—
Level 1:
2 Rounds for Time
200m Run
200ft (60m) Farmers Carry
400m Run
20 Box Step-Ups
200m Run
20 Abmat Sit-Ups
Box Height: 24/20in
Kettlebells: 2 x 35/18lb, 16/8kg
—
Masters 55+:
2 Rounds for Time
200m Run
200ft (60m) Farmers Carry
400m Run
20 Box Jumps (Step-Down)
200m Run
30 Abmat Sit-Ups
Box Height: 24/20in
Kettlebells: 2 x 53/35lb, 24/16kg
[Running From Commitment: Competitor & Travel] (Time)
Competitor:
2 Rounds for Time
400m Run
200ft (60m) Farmers Carry
400m Run
20 Box Jumps (Step-Down)
400m Run
40 GHD Sit-Ups
Box Height: 30/24in
Kettlebells: 2 x 70/53lb, 32/24kg
—
Travel / Hotel:
2 Rounds for Time
400m Run
1:00 Farmers Hold
400m Run
30 Bench Jumps
400m Run
40 Sit-Ups
Box Height: 24/20in
Kettlebells: 2 x 70/53lb, 32/24kg
Accessories / Core Finisher (Checkmark)
3 Sets: For Quality
10/10 Split Stance Banded Paloff Press
:15 GHD Supine Hold or :30 Hollow Hold
:30/:30 Side Plank
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