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WOD – Sun, Oct 19

October 14, 2025

Announcements

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CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Movement Prep

2-3 Sets: For Quality

:15 Dead-Hang + :15 Active Hang

20 Plank Shoulder Taps

10 Alternating V-Ups

6 Kipping Swings

8 Bulgarian Ring Rows

Gymnastics Practice (10 Rounds for reps)

10:00 EMOM

8-12 Pull-Ups*

*Pull-Ups:

– Kipping

– Butterfly

– Chest to Bar

– Strict (4-6 Reps)

“Checkered Flag” (4 Rounds for time)

For Quality

Every 3:00 x 4 Sets

18 GHD Sit-Ups

18 Renegade Rows

Dumbbells: 2 x 50/35lb, 22.5/15kg
Score = Average Time / Set (Note: This should be thought of more for quality than speed)

Goal: Maintain consistent, controlled reps across all four sets, keeping each round under 2:00 to allow rest.

Stimulus: Midline control and pulling stamina under steady fatigue.

RPE: 6/10

Primary Objective: Complete all sets unbroken with intentional tempo and bracing.

Secondary Objective: Hold proper positioning in both the GHD and renegade row without sacrificing form for speed.

[Checkered Flag: Levels] (4 Rounds for time)

Level 2:

Every 3:00 x 4 Sets

18 GHD Sit-Ups

18 Renegade Rows

Dumbbells: 2 x 35/25lb, 15/12kg

GHD: Shortened Range of Motion

—

Level 1:

Every 3:00 x 4 Sets

24 Abmat Sit-Ups

30 Plank Shoulder Taps

—

Masters 55+:

Every 3:00 x 4 Sets

18 V-Ups

18 Renegade Rows

Dumbbells: 2 x 30/20lb, 14/9kg

GHD: Limited Range of Motion

—

Competitor:

Every 3:00 x 4 Sets

24 GHD Sit-Ups

24 Renegade Rows

Dumbbells: 2 x 50/35lb, 22.5/15kg

—

Travel / Hotel:

Every 3:00 x 4 Sets

18 V-Ups

18 Renegade Rows

Dumbbells: 2 x 50/35lb, 22.5/15kg

Mobility (Checkmark)

1:00/1:00 Tall Dragon Stretch

1:00/1:00 Scorpion Stretch

1:00 Seated Chest Stretch

1:00/1:00 Single Leg Forward Fold

Optional Accessories (Checkmark)

3 sets:

:30/:30 Standing Paloff Press Hold

:45 Sandbag Bear Hug Hold

WOD – Sat, Oct 18

October 13, 2025

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

Body Heat and Activation

2 Sets

10 Bend and Bows

10 Bootstrap Squats

10 Bird Dog From Crawling

6 Inchworm Push-Ups

10 Down Dog Toe Touches

Rowing Golf

– Row to 1000m with a partner, alternating every 100m

– The goal is to roll into 100m directly on the dot so that you hit 100m – 200m – 300m without being over or under.

– If you stop rowing and let it roll to 100m, but it goes over to 102m or under to 98m, both partners must complete 2 burpees prior to switching partners and having the next partner row to the next 100m mark. This will continue until 1000m for time.

Specific Prep

1 Round or Each Partner

8/6 Cal Row

8/6 Cal Echo

4 Handstand Push-Ups / Box Pike Handstand Push-Ups / Dumbbell Strict Press

4 Single Dumbbell Step-Oves

–

3 Synchro Burpees with each pair of 2 in 3 person team

“Silverstone” (Time)

3 Person Teams

For Time

200/150 Calorie Row*

200/150 Calorie Echo*

—

100 Single Dumbbell Step-Overs

100 Handstand Push-Ups

—

50 Synchro Burpees

*2 Working, 1 Resting at all times

Box Height: 24/20in

Dumbbells: 50/35lb, 22.5/15kg

*Mixed Male/Male/Female Teams (180 Cals)

Mixed Female/Female/Male Teams (170 Cals)

Complete Row and Echo as 2 people working, 1 resting, then complete the single dumbbell step-overs and handstand push-ups as 2 people working and 1 resting, then complete the 50 synchro burpees as 2 people working 1 resting.
Score: Time to complete

Goal: 25:00-35:00

Time Cap: 35:00

Stimulus: High-volume team conditioning that blends aerobic capacity, upper-body pressing stamina, and coordination under fatigue.

RPE: 8–9/10

Primary Objective: Maintain constant team output with clean transitions and minimal downtime across all three sections

Secondary Objective: Execute synchro burpees smoothly with clean transitions between teammates

[Silverstone: Levels] (Time)

Level 2:

150/120 Calories on Machines

–

Box Piked Handstand Push-Ups

Box Height: 24/20in

Dumbbells: 35/25lb, 15/12kg

—

Level 1:

120/90 Calories on Machines

–

Dumbbell Strict Press: 2 x 25/15lb, 12/7kg

Box Height: 24/20in

Bodyweight Step-Overs

—

Masters 55+

150/120 Calories on Machines

–

50 Strict Handstand Push-Ups to 2in Riser

Box Height: 24/20in

Dumbbells: 30/20lb, 14/9kg

—

Competitor:

240/200 Calories on Machines

–

Strict Handstand Push-Ups

Dual Dumbbell Step-Overs

–

Synchro Burpee Box Jumps

Box Height: 24/20in

Dumbbells: 50/35lb, 22.5/15kg

—

Travel / Hotel: Solo

2k Run

35 Strict Handstand Push-Ups

35 Dual Dumbbell Step-Ups

35 Burpees

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)

3 Sets: For Quality

:30 Dual Dumbbell Hold or Kettlebell Overhead Hold

20 Banded Pull Aparts

WOD – Fri, Oct 17

October 12, 2025

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

Mobility Prep and Activation

400m Run

:30 Down Dog to Up Dog + Calf Gas Pedals

:20 Extended Plank Reverse Bridge

:20/:20 Quadruped Thoracic Rotations

General Prep:

2 Sets: For Quality

5/5 Single Leg Romanian Deadlifts (21×1 Tempo)

10 Hollow Rocks

10 Alternating V-Ups

10 Single Leg Glute Bridges

:30 Wall Lean March

Specific Prep

3 minutes Toe to Bar Technique Drills

–

5 Deadlifts @ Warm-Up Loads

5 Deadlifts @ Working Loads

10m A Skips

10m High Knees

10m Butt Kicks

5 Toes to Bar (or progression)

3 Deadlifts @ Working Loads

“Lauda” (Time)

3 Rounds for Time

400m Run

21 Toes to Bar

12 Deadlifts

Barbell: 225/155lb, 102/70kg
Score: Time to complete

Goal: 8:00-12:00

Time Cap: 16:00

Stimulus: Midline interference paired with posterior chain strength endurance. The run taxes breathing, the toes to bar tax grip and core, and the deadlift demands bracing under fatigue.

RPE: 9/10

Primary Objective: Maintain large, consistent sets of toes to bar while holding technically sound deadlifts.

Secondary Objective: Run at a sustainable but fast pace (≈1:45–2:00 per 400m) to keep total time on target.

[Lauda: Levels] (Time)

Level 2:

3 Rounds for Time

400m Run

18 Alternating Toes to Bar

12 Deadlifts

Barbell: 185/125lb, 84/57kg

—

Level 1:

3 Rounds for Time

400m Run

21 Kipping Knee Raises

12 Deadlifts

Barbell: 60% of 1RM

—

Masters 55+:

3 Rounds for Time

400m Run

15 Toes to Bar

12 Deadlifts

Barbell: 155/105lb, 70/48kg

—

Competitor

3 Rounds for Time

400m Run

24 Toes to Bar

12 Deadlifts

Barbell: 275/185lb, 125/84kg

—

Travel / Hotel:

3 Rounds for Time

400m Run

24 V-Ups

18 Dual Dumbbell Deadlifts

Dumbbells: 2 x 50/35lb, 22.5/15kg

Accessory Finisher (Checkmark)

3 Sets:

12-15 Straight Arm Banded Lat Pull Downs

10-12 Ring Hamstring Curls

:30/:30 Side Plank

:60 Forearm Plank

Mobility (Checkmark)

10/10 Quadruped Adductor Hip Rock (5s Pause)

1:00/1:00 Half Kneeling Hamstring Stretch

1:00 Down Dog Calf Stretch

1:00 Saddle Pose

WOD – Thu, Oct 16

October 11, 2025

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

Mobility Prep and Activation

:30/:30 Active Pigeon Stretch

:30/:30 Quadruped Adductor Rock Backs

:30 Behind the Neck Elbow Punch Throughs

General Movement Prep

2 Sets: For Quality

10/8 Push-Ups

8/8 Single-Leg Glute Bridge March

8 Goblet Squats (light KB or DB)

10 Bird-Dogs

10 Dead-Bugs

Specific Prep

Empty Barbell: 5 Front Squats (focus on high elbows and upright torso)

3 Reps @ ~50%

3 Reps @ ~60%

Build to 70% starting load for strength work

–

Build to working weights on Dumbbell Bench in sets of 3-5 at a time, then start the strength piece.

Strength (12 Rounds for weight)

12:00 EMOM

minute 1: 5 Front Squat

minute 2: 10 Dumbbell Bench Press

Front Squat @ 70% Across

Dumbbell Bench: Choice on Loads

“Hamilton” (AMRAP – Reps)

8:00 AMRAP

4-8-12-16…

Ring Push-Ups

Box Jumps

* Rings set to 12in from the floor

Box Height: 24/20in
Score = Total Reps

Goal: 80–120 total reps depending on pacing and push-up stamina.

(Round of 16+16 = 80 Reps, round of 20+20 = 120 Reps)

Stimulus: Upper-body pressing endurance paired with explosive lower-body stamina.

RPE: 7/10

Primary Objective: Accumulate as many quality ring push-ups as possible while holding consistent box jump rhythm.

Secondary Objective: Manage pressing fatigue early to avoid hitting failure before the larger rounds.

[Hamilton: Levels] (AMRAP – Reps)

Level 2:

8:00 AMRAP

4-8-12-16…

Ring Push-Ups

Box Jumps

* Rings set to 16in from the floor

Box Height 24/20in

—

Level 1:

8:00 AMRAP

4-8-12-16…

Ring Push-Ups

Box Step-Ups

* Rings set to 24in from the floor

Box Height 24/20in

—

Masters 55+:

8:00 AMRAP

4-8-12-16…

Ring Push-Ups

Box Jumps

* Rings set to 24in from the floor

Box Height 24/20in

—

Competitor:

8:00 AMRAP

4-8-12-16…

Ring Push-Ups

Box Jumps

* Rings set to 8in from the floor

Box Height: 30/24in

—

Travel / Hotel:

8:00 AMRAP

4-8-12-16…

Push-Ups

Box Jumps / Bench Jumps / Squat Jumps

Mobility (Checkmark)

1:00/1:00 Elevated Pigeon Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Single Leg Forward Fold

Optional Accessories (Checkmark)

3 Sets: For Quality

10-12 Dumbbell Pull-Overs

10-12 Dumbbell Floor Chest Flys

WOD – Wed, Oct 15

October 10, 2025

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

10:00 minutes for Quality

1:00 Bike

:30 Jump Rope

8 Kettlebell Deadlifts + 8 Russian Kettlebell Swings

:15 Nose to Wall Handsant Hold

2 x 10m out and back lateral shuttle

–

Then final touches on each movement and build to working loads on the American Kettlebell Swing

Primer:

9/7 Calorie Echo Bike

7 American Kettlebell Swings

25 Double Unders

1 Wall Walk

3 Shuttle Runs

“Schumacher” (4 Rounds for time)

Every 7:00 x 4 Sets

20/14 Calorie Echo Bike

15 American Kettlebell Swings

50 Double Unders

3 Wall Walks

12 Shuttle Runs

Shuttle Run = 25/25ft (7.5/7.5m)

Kettlebell: 53/35lb, 24/16kg

Wall Walk: 10in
Score = Average Time Per Set

Goal: 4:45–5:30 per round, leaving 1:30–2:15 of rest.

Stimulus: Mixed-modal aerobic power intervals with shoulder and midline interference.

RPE: 8/10

Primary Objective: Hold consistent times across all four sets with unbroken kettlebell swings and double unders.

Secondary Objective: Complete the Echo Bike in under 1:15 and wall walks in under :45 to keep things tight and allow for enough time to complete the run in the goal time domain.

Warm-Up Flow (Checkmark)

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)

Optional Accessories (Checkmark)

3 Sets: For Quality

15 Wall Tibialis Raises

12-15 Seated Barbell Calf Raises

WOD – Tue, Oct 14

October 9, 2025

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Prep

2:00 Cardio Choice

—

2 Sets

10 Bootstrap Squats

8 Inchworm Push-Ups

10 Deep Lunge Mountain Climbers

8 Scapular Pull-Ups

8/8 Single Arm Ring Rows

Specific Prep

3 Hang Power Cleans

3 Push Jerks

8 Wall Balls

4-6 Bar Kip Swings

4-6 Pull-Ups or Jumping Pull-Ups

3 Low Hang Power Clean and Push Jerk

8 Wall Balls

4-6 Kip Swing to Hip (Can use Box Jumping Variation)

–

Add Weight to the Barbell

2 Sets x 3 Clean and Jerks, progressing to working loads

–

Then get into the Bar Muscle-Up Progression prior to the workout

BMU Progression

Bar Muscle-Up Class Progression

“Verstappen” (Time)

#TEAMPRVNTUESDAY

For Time:

3 Rounds

24 Wall Balls

8 Clean & Jerk

16/12 Row Calories

8 Bar Muscle Ups

Wallball: 20/14lbs (9/6kg) to 10/9ft

Barbell: 135/95lbs (61/43kg)
Score: Time

Goal: 13:00-18:00

Time Cap: 22:00

Stimulus: Gymnastics/barbell conditioning with moderate loading and cyclical fatigue. A blend of muscular endurance and high-skill execution under aerobic stress.

RPE: 9/10

Primary Objective: Keep the Clean and Jerks to under 1 minute

Secondary Objective: Manage the sets on the Bar Muscle-Ups to keep pace in the workout.

Mobility (Checkmark)

1:00/1:00 Scorpion Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00 Standing Forward Fold

1:00/1:00 Crossbody Lat Stretch

Optional Accessories (Checkmark)

3 Sets

6 Strict Chest to Bar Pull-Ups , banded if necessary

12 Barbell Bent Over Rows, moderate

25 Bicep Hammer Curls , light

WOD – Mon, Oct 13

October 8, 2025

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

Mobility Prep and Activation

2:00 Cardio Choice

:30/:30 Active Pigeon Stretch

:30 Bootstrap Squat + Block and Twist

10 Alternating Cossack Squats (5sec Pause)

:30/:30 Active Scorpion Stretch

General Prep:

2 Sets:

3 Hang Muscle Snatch + 3 Hang Power Snatch

8 Alternating Dumbbell Reverse Lunges *Warm-Up Loads

4 Bar Facing Burpees *Practicing Cadence and Technique

Specific Barbell Primer

3 Sets:

Snatch Lift Off

Slow Pull Power Snatch

Power Snatch

Building Loads to 60% of 1RM Power Snatch

—

Then Test Loads on Dumbbell Reverse Lunges and get set for the workout.

“Senna” (5 Rounds for reps)

20:00 EMOM

minute 1: 3 Touch and Go Power Snatches

minute 2: 12 Dual Dumbbell Reverse Lunges

minute 3: – Max Bar Facing Burpees

minute 4: Rest

Dumbbells: 2 x 50/35lb, 22.5/15kg

Power Snatch: Starting @ 60% and increase each set

*Score as reps, put load for power snatch in notes
Score: Total Bar-Facing Burpees Completed

Goal: 12-15 Burpees each round

Stimulus: Weightlifting under fatigue + stamina test with high-volume burpees

RPE: 8–9/10

Primary Objective: Move technically sound on the snatches and get to a heavy triple for the day

Secondary Objective: Maintain efficient and consistent reps on the bar facing burpees.

[Senna: Levels] (5 Rounds for reps)

Level 2:

Singles on Snatches

35/25lb, 15/12kg

—

Level 1:

5 Hang Power Snatch

25/15lb, 12/7kg

—

Masters 55+

Singles on Snatches

30/20lb, 14/9kg

—

Comp:

Dumbbells: 70/50lb, 32/22.5kg

—

Travel / Hotel:

20:00 EMOM

minute 1: 10 Dumbbell Snatch

minute 2: 12 Dual Dumbbell Reverse Lunges

minute 3: – Max Lateral Burpees over Dumbbells

minute 4: Rest

Mobility (Checkmark)

10/10 Quadruped Adductor Hip Rock (5s Pause)

1:00/1:00 Half Kneeling Hamstring Stretch

1:00 Down Dog Calf Stretch

1:00 Saddle Pose

Optional Accessories (Checkmark)

3 Sets: For Quality

Snatch Pull Complex*

:30 Wall Sit March

Snatch Pull Complex:

Pause Snatch Pull + Low Hang Snatch Pull + High Hang Snatch Pull

4 Sets x 2+2+2 @ 90-95%

Pause Snatch Pull @ 2in Below the Knee

WOD – Sun, Oct 12

October 7, 2025

Announcements

CrossFit East River – WOD

Warm-up (Checkmark)

General Prep

2 Sets: For Quality

:40 Echo Bike

10/10m Lateral Shuffle

8 Bar Kip Swings

8 Ring Rows

10 Air Squats

:15 Wall Facing Handstand Hold

Specific Prep / Primer

5/4 Calorie Bike

2 Shuttle Runs

5 Pull-Up or Modification (Banded Strict Pull-Ups / Jumping Pull-Ups)

5 Goblet Squats @ working loads

1 Wall Walk

“When I Come Around” (AMRAP – Rounds)

40:00 EMOM

minute 1: 15/11 Echo Bike or 16/13 Calorie Bike Erg

minute 2: 6 Shuttle Run

minute 3: 15 Pull-Ups

minute 4: 15 Kettlebell Goblet Squats

minute 5: 3 Wall Walks

Kettlebell Goblet Squat: 53/35lb, 24/16kg

Shuttle Run: 25/25ft (7.5/7.5m)

Wall Walk: 10 in from the Wall
Score: Competed Minutes (For example, if all work is completed as prescribed, score is 40 rounds).

Goal: Sustain consistent pacing and complete all movements inside :45 seconds

Stimulus: Long, aerobic stamina builder with muscular endurance. High-volume durability under moderate fatigue.

RPE: 6-7/10 early, rising to 8/10 by the final rounds due to accumulated fatigue.

Primary Objective: Hold quality movement standards across all stations while staying under :45 of work each round.

Secondary Objective: Maintain aerobic and set consistency with little to know drop off in output.

Mobility (Checkmark)

1:00/1:00 Tall Dragon Stretch

1:00/1:00 Scorpion Stretch

1:00 Seated Chest Stretch

1:00/1:00 Single Leg Forward Fold

Optional Accessories (Checkmark)

For Quality:

5 Sets

:30 Weighted Wall Sit

:30 Wall Facing Handstand Hold

WOD – Sat, Oct 11

October 6, 2025

Announcements

TESTING WEEK!

Get ready to hit some PRs this week

CrossFit East River – WOD

“Boulevard of Broken Dreams” (Time)

5 Rounds for Time, as 4 Person Waterfall

20 Bench Press

25 Sit-Ups

20 Alternating Dumbbell Hang Snatch

20/14 Calorie Row

Barbell Bench: 135/95lb, 61/43kg

Dumbbell: 50/35lb, 22.5/15kg
Score: Time

Time Cap: 35:00

Goal: 24:00-30:00

Stimulus: Team-based conditioning with a push–pull–core combo under aerobic pressure. The waterfall format demands athletes maintain consistent pacing without major drop-off.

RPE: 8/10

Primary Objective: Hold consistent split times across all 5 rounds with clean execution of the bench and snatch.

Secondary Objective: Minimize transition time between stations while maintaining quality on GHD/core work.

[Boulevard of Broken Dreams: Levels] (Time)

Level 2:

5 Rounds for Time, as 4 Person Waterfall

20 Bench Press

15 GHD Sit-Ups

20 Alternating Dumbbell Hang Snatch

15/12 Calorie Row

Barbell Bench: 115/75lb, 52/34kg

Dumbbell: 35/25lb, 15/12kg

—

Level 1:

5 Rounds for Time, as 4 Person Waterfall

20 Bench Press

20 Abmat Sit-Ups

20 Alternating Dumbbell Hang Snatch

12/9 Calorie Row

Barbell Bench: 50-55% of 1RM

Dumbbell: 25/15lb, 12/7kg

—

Masters 55+:

5 Rounds for Time, as 4 Person Waterfall

20 Bench Press

15 V-Ups

20 Alternating Dumbbell Hang Snatch

15/12 Calorie Row

Barbell Bench: 95/65lb, 43/30kg

Dumbbell: 30/20lb, 14/9kg

—

Competitor:

5 Rounds for Time, as 4 Person Waterfall

20 Bench Press

20 GHD Sit-Ups

20 Alternating Dumbbell Hang Snatch

20/14 Calorie Row

Barbell Bench: 155/105lb, 70/48kg

Dumbbell: 70/50lb, 32/22.5kg

—

Travel / Hotel Gym: Solo

5 Rounds for Time

20 Dumbbell Bench

20 V-Ups

20 Alternating Dumbbell Hang Snatch

200m Run

Dumbbells: 50/35lb, 22.5/15kg

Mobility (Checkmark)

Optional Accessories (Checkmark)

For Quality

3 Sets:

10-12 Ring Tricep Extensions

:30 Hollow Hold

Gymnastics – Fri, Oct 10

October 5, 2025

Announcements

TESTING WEEK!

Get ready to hit some PRs this week

CrossFit East River – Gymnastics

Week 1 – Pull-Ups

Activation (Checkmark)

Scap Pull-Ups: 2×8

Small KipSwings (small hollow/arch): 2×10

Strict Strength (Checkmark)

Beginner: Banded Pull-Ups (3×5–8)

Intermediate: Strict Pull-Ups (3×3–5)

Advanced: Weighted Strict Pull-Ups (3×3)

Kipping Mechanics (Checkmark)

Hollow/Arch on Floor: 2×20s

Kipping Swing on Bar: 3×6–8

Butterfly Kips for advanced athletes working on Butterfly Pullups (Circular Kip): 3×10

Application (Checkmark)

5 sets of max-quality reps at athlete’s level

“Hanging By a Minute” (Checkmark)

EMOM x 10

4–8 Pull-Ups (scale as needed)

Then Max Push-Ups until :40

Rest until next minute