WOD – Sat, Jun 27
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 (No Measure)
General Warm-Up
200m Easy Jog
10 Alternating Active Pigeon Stretch
10 Inchworms
10 Glute Bridges
10 Scapular Pull-Ups
10 Kip Swings
10 Hanging Knee Raises
10 Alternating Reverse Lunges
8 Plate Ground to Overhead
Specific Rope Climb and Toes to Bar Prep
2 Sets:
5 Foot Lock Practice on Rope (from floor)
5 Toes to Bar or Hanging Knee Raises (building to full range)
10 Plate Overhead Lunges (light, focus on lockout and midline)
2 x (Building to Working Load)
2 Rope Climbs or 2 Pull to Stands or Hand Over Hand Rope Sled Pulls
8 Toes to Bar
10 Plate Overhead Lunges at working weight
Primer (No Measure)
With a Partner, at Working Loads
2 Sets:
2 Rope Climbs (Combined)
6 Toes to Bar (Each)
10 Plate Overhead Lunges (Combined)
Rest :30 b/t sets
Use this to confirm rope climb approach, toes to bar mechanics, and lunge load before “Partner White” begins.
“Partner White” (Time)
For Time
With a Partner
5 Rounds:
3 Rope Climbs (Combined)
10 Toes to Bar (Each)
21 Plate Overhead Lunges (Combined)
400m Run (Together, Carrying Plate)
Plate: 45/25lb (20/12kg)
U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.
Score = Time
Goals: 22:00-26:00
Time Cap: 30:00
Stimulus: Partner Conditioning, Midline, Grip and Leg Stamina
RPE: 7.5/10
Primary Objective: Consistent pacing across 5 rounds, targeting sub-5:00 per round from start to finish.
Secondary Objective: Unbroken toes to bar for each partner and unbroken lunge sets with a clean 11/10 split between partners, minimizing breaks and transitions within each movement.
[Partner White: Level 2, Level 1, & Masters 55+] (Time)
Level 2:
Rope Climbs: 2 Rope Climbs combined
Toes to Bar: As written
Plate Overhead Lunges: As written
400m Run: As written
Level 1:
Rope Climbs: 4 Pull-to-Stands or 6 Strict Pull-Ups combined
Toes to Bar: 10 Hanging Knee Raises each
Plate Overhead Lunges: 25/15lb (12/7kg)
400m Run: As written
Masters 55+:
Rope Climbs: 2 Rope Climbs combined
Toes to Bar: As written
Plate Overhead Lunges: As written
400m Run: As written
[Partner White: Competitor & Travel] (Time)
Competitor:
Rope Climbs: 5 Rope Climbs Combined
Toes to Bar: As written
Plate Overhead Lunges x 21 each: 45/25lb, 20/12kg
400m Run: As written
Hotel Gym / Travel:
Solo
5 Rounds:
10 Strict Pull-Ups
10 Toes to Bar
21 Single Arm Overhead Lunges
400m Run
PRVN Reset (No Measure)
For Quality:
3 Rounds:
5/5 Bird Dog Rows
(light, controlled)
5/5 Neutral Wrist Curls
:30/:30 Barbell Forearm Smash
5 Fingertip Curls (Barbell, or light dumbbells – slow & controlled)
Optional Accessories (Checkmark)
For Quality
3-4 Sets:
:15 Extended GHD Supine Hold
:30/:30 Side Plank
20 Tall Kneeling Straight Arm Banded Lat Pull Down