WOD – Thu, Mar 5
Announcements
Join Our WhatsApp Chat!
Want to stay in the loop outside the gym? Join our WhatsApp group — we chat about workouts, meetups, and all things East Village + NYC. Reach out to Connor, Meg, or Becca to get added!
Hold requests and cancellations need to be submitted through our website! DO NOT use Wodify Messaging- we may miss it! You can request a hold here, and request cancellation here. Please read our pricing and policies FAQ as fee’s and limitations apply based on membership type!
CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Prep
2 Sets: For Quality
1:00 Row
:15 Wall Lean March + :15 Wall Lean Sprint
10 Knee Hug + Lunge and Twist
8 Alt Box Step-Ups
6/6 Dynamic Lateral Lunge
Specific Prep
200/150m Row
3 Burpees
3 Box Jumps
3 Burpee Box Jumps
2 Shuttle Runs
–
200/150m Row
3 Burpee Box Jumps
2 Shuttle Runs
“Ground & Pound” (Time)
For Time:
5 Sets:
300/240m Row
12 Burpee Box Jumps
8 Shuttle Runs
Rest 1:00 b/t sets
Box Jump: 24/20in
Shuttle Run: 25/25ft (7.5/7.5m)
Score = Time
Goal: 3:00–4:00 per set / Total Time 20:00–25:00
RPE: 8/10
Stimulus: Aerobic Capacity / Lactate Threshold / Conditioning
Primary Objective: Establish a consistent row pace that allows you to step off and move directly into burpee box jumps — the row sets the rhythm for each set.
Secondary Objective: Keep burpee box jumps steady and rhythmic. Resist the urge to sprint early — the shuttle runs will expose any athletes who go out too hot.
[Ground & Pound: L2, L1, & Masters 55+] (Time)
Level 2:
300/240m Row
12 Burpee Box Jumps
8 Shuttle Runs
Box: 20/16in
Shuttle Run: 25/25ft (7.5/7.5m)
—
Level 1:
250/200m Row
10 Burpee Box Step-Ups
6 Shuttle Runs
Box: 20in
Shuttle Run: 25/25ft (7.5/7.5m)
—
Masters 55+:
250/200m Row
10 Burpee Box Jumps
6 Shuttle Runs
Box: 20/16in
Shuttle Run: 25/25ft (7.5/7.5m)
[WOD: Competitor & Travel] (Time)
Competitor:
350/300m Row
15 Burpee Box Jumps
10 Shuttle Runs
Box: 24/20in
Shuttle Run: 25/25ft (7.5/7.5m)
—
Travel / Hotel:
5 Sets:
1:00 Bike
12 Burpee Broad Jumps
8 Shuttle Runs
Rest 1:00 b/t sets
Shuttle Run: 25/25ft (7.5/7.5m)
Goal Time Domain: 3:00–4:00 per Set
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
4 Sets:
:30/:30 Paloff Press Hold
:45 Sandbag Bear Hug Hold