CrossFit East River – WOD
Warm-Up
Rowing Golf Version 2:
Partner 1: Rows to 100m in as Few Strokes as Possible
Partner 2: Tries to Row to 100m in as Few Strokes as Possible
Whom Every Rows the Least Strokes Wins Hole #1
Repeat this for 5 Times
Recording Who Wins Based on Total Stroke Count
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2 Sets
8 Scapular Pull-Ups
6/6 Single Arm Ring Rows
8 Scapular Push-Ups
6 Inchworm Push-Ups
:30 seconds Double Under Practice
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Then get into specifics and get the workout rolling
“A Hero Can Be Anyone” (3 Rounds for time)
3 Sets: For Time
1000m Row, Combined
Directly into..
8 Alternating Rounds of
5 Pull-Ups
10 Push-Ups
20 Double Unders
– Rest 3:00 minutes between sets
Score = Total Running Time including rest
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Goal: 8:00-10:00 / Set
Total Running Time: 33:00-36:00
Time Cap: 40:00
Primary Objective: Complete each set for best overall time by splitting the row evenly and tackling the alternating rounds of the triplet at a fast and steady clip.
Secondary Objective: Maintain consistent transitions and aim to finish each set at a similar pace, demonstrating controlled breathing and efficiency throughout.
Stimulus: A mix of cardiovascular endurance (Row) and muscular stamina (Pull-Ups, Push-Ups, Double Unders).
RPE: ~7/10
[A Hero Could Be Anyone: Levels] (3 Rounds for time)
Level 2:
3 Sets: For Time
1000m Row, Combined
Directly into..
8 Alternating Rounds of
4 Pull-Ups
8 Push-Ups
16 Double Unders
– Rest 3:00 minutes between sets
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Level 1:
3 Sets: For Time
1000m Row, Combined
Directly into..
8 Alternating Rounds of
5 Jumping Pull-Ups
10 Elevated Push-Ups
30 Single Unders
– Rest 3:00 minutes between sets
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Competitor / Rx+ :
3 Sets: For Time
1000m Row, Combined
Directly into..
8 Alternating Rounds of
4 Bar Muscle-Ups
10 Deficit Plate Push-Ups
30 Double Unders
Plates set to 3/1.5 inches
– Rest 3:00 minutes between sets
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Masters 55+:
3 Sets: For Time
1000m Row, Combined
Directly into..
8 Alternating Rounds of
3 Strict Pull-Ups
6 Push-Ups
18 Double Unders
– Rest 3:00 minutes between sets
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Big Class:
As Prescribed, Start on a 4:00 Delay to allow for Rowers to be available.
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Limited Equipment
3 Sets: For Time
800m Run
Into..
4 Rounds
5 Pull-Ups
10 Push-Ups
20 Double Unders
– Rest 3:00 minutes between sets
Score = Total Running Time including rest
Mobility
PRVN Recovery #9
1:00 Barbell Adductor Stretch
1:00/1:00 Couch Stretch
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1:00/1:00 Single Leg Forward Fold
Optional Accessories (Checkmark)
For Quality:
5 Sets
1:00 Unbroken Dead Hang
20 Banded Curls
20 Banded Tricep Extensions
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The dead hang must be unbroken, add light load or assistance as you see fit. If you do not have a sandbag for the good mornings, you may perform barbell good mornings instead.