WOD – Fri, May 1
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Warm-Up
400m Easy Run or 2:00 Row / Bike / Ski
5/5 World’s Greatest Stretch
10 Down Dog to Up Dog
10 Scap Push-Ups
10 Banded Pull-Aparts
10 Air Squats — slow and controlled
10 Kip Swings on the bar
10 Push-Up to Down Dog
10 Alternating Leg Swings / side
Specific Pull-Up, Push-Up, and Air Squat Prep
Set 1 — 5 Kip Swings + 3 Jumping Pull-Ups + 5 Push-Ups from knees, + 7 Air Squats (Focus on positions and shapes)
Set 2 — 3 Kip Pull-Ups or Banded Pull-Ups + 5 Push-Ups + 7 Air Squats at working pace, find your tempo
Set 3 — 3 Pull-Ups at intended working set pace + 10 Push-Ups + 20 Air Squats + 100m run build
“Running Barbara” (Time)
For Time:
5 Sets:
20 Pull-Ups
30 Push-Ups
400m Run
50 Air Squats
Rest 2:00 b/t sets
Score: Time
Goal: 5:00–7:00 per set / 33:00–42:00 total
Stimulus: Muscular Endurance / Bodyweight / Murph Prep
RPE: 9.5/10
Primary Objective: Complete each set in sub 6:00 and hold that standard across all five sets — not just the first two.
Secondary Objective: Walk in with a set rep break strategy and execute it from set one — this is a Murph rehearsal, so treat it like one and do not improvise mid-workout.
[Running Barbara: Level 2, Level 1, & Masters 55+] (Time)
Level 2:
15 Pull-Ups
20 Push-Ups
400m Run
40 Air Squats
Rest 2:00 between sets
—
Level 1:
15 Ring Rows or Banded Pull-Ups
20 Elevated Push-Ups
200m Run
30 Air Squats
Rest 2:00 between sets
—
Masters 55+:
15 Pull-Ups
20 Push-Ups
400m Run
40 Air Squats
Rest 2:00 between sets
[Running Barbara: Competitor & Travel] (Time)
Competitor:
Rx as written — target sub 5:30 per set / aim for 30:00–35:00 total including rest
—
Hotel Gym / Travel:
As prescribed
PRVN Reset (Checkmark)
For Quality:
3 Sets
8 Prone Swimmers
1:00 Adductor Rock Back / side
1:00 Frog Pose
Intent: Open hips and inner thighs while restoring shoulder and thoracic motion. Grounding and restorative.
Optional Accessories (Checkmark)
For Quality
4 Sets:
10-12 Bent Over Reverse Dumbbell Fly
10/10 DB Side Lying External Rotations
15 Banded Face Pulls