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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

General Warm-Up

2 x

200m Run

14 Air Squats

10 Scapular Pull-Ups

6 Strict Knee Raises

6/6 Single Arm Ring Row

14 Bear Plank Shoulder Taps

Specific Warm-Up

2 Rope Pull to Stands

8 Back Squats @ Warm-Up Loads

6/4 Push-Ups

–

1 Rope Climb or Partial Rope Climb

6 Back Squats @ Warm-Up to Working Loads

6/4 Push-Ups

–

Get to Working Loads and Modifications

“The Next Wave” (Time)

With a Partner, For Time

5 Rounds:

4 Rope Climbs (15ft)

20 Back Squats (from the Rig)

40/30 Hand-Release Push-Ups

200m Run (Together)

Time Cap: 36:00

Score = Time

Barbell: 185/125lb (84/57kg)

Workout Flow: Partners share all reps on the rope climbs, back squats, and push-ups partitioned anyway they choose. The 200m run is completed together by both athletes before the next round begins. Seed teams on different stations at the start to allow natural flow and avoid traffic on the rig and ropes.
Goals: 28:00-32:00

Stimulus: Partner Workout / Chipper Feel

RPE: 8.5/10

Secondary Objective: Maintain consistent pacing with the goal of completing each round in under 6:00 minutes from the first rope climb to the end of the run.

[The Next Wave: Levels] (Time)

Level 2:

5 Rounds:

4 Rope Climbs (14ft)

20 Back Squats (from the Rig)

30/24 Hand-Release Push-Ups

200m Run (Together)

Barbell: 155/105lb (70/47.5kg)

Level 1:

5 Rounds:

4 Rope Pull to Stands

20 Back Squats (from the Rig or Rack)

30/24 Elevated Push-Ups

200m Run (Together)

Barbell: 95/65lb (43/30kg)

Masters 55+:

5 Rounds:

3 Rope Climbs (15ft)

20 Back Squats (from the Rig)

30/24 Hand-Release Push-Ups

200m Run (Together)

Barbell: 135/95lb (61/43kg)

Competitor:

5 Rounds:

2 Legless Rope Climbs + 2 Rope Climbs (15ft)

20 Back Squats (from the Rig)

40/30 Hand-Release Push-Ups

200m Run (Together)

Barbell: 225/155lb (102/70kg)

Hotel Gym / Travel:

5 Rounds: Solo

8 Strict Pull-Ups

12 Goblet Squats

20/15 Hand-Release Push-Ups

200m Run

Dumbbells: heaviest / unbroken

PRVN Reset

For Quality:

4 Sets

6/side Thread the Needle

:45 Sphinx Pose

w/ Passive Breathing

6 Seated Thoracic Extension on Roller (3 sec pause at top)

Intent: Restore passive thoracic extension and rotation after overhead loading or pressing volume.

Optional Accessories (Checkmark)

For Quality:

4 Sets:

10/10 Single Arm Bent Over Row

10 Goblet Cyclist Squats

15/15 Banded Terminal Knee Extensions

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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

General Prep

2:00 Cardio Choice

10/10 Hand to Hand Wrist Circles

20 Alternating Arm Swings

10 Back Slaps

10 Bend and Bow

:15/:15 Crossbody Lat Stretch

Barbell Primer

Clean Lift Off + Slow Pull Power Clean + Low Hang Power Clean

Rest 15 sec

Power Clean + 3 Split Jerks (1st Rep Pause in Dip, 2nd Rep Pause in Catch, 3rd Rep @ speed and tempo)

Clean and Jerk (Take 15:00 to Establish a 1RM Clean and Jerk)

This is the culmination of the clean and jerk cycle. The goal here is a clean, technical lift at the absolute top end of capacity, not a grind. Every attempt should look snappy and confident, with tension and quality positions from the floor through the catch. Athletes should build methodically and arrive at their top attempts with one or two lifts left in the tank, not chasing a number that requires a compromised position to hit. If the lift does not look like something worth counting, the load is too heavy. Keep attempts crisp, keep the bar moving efficiently, and trust the work that has been put in over this cycle.

Modifications:

Level 1: Every 3:00 x 5 Sets: 3 Hang Power Cleans + Split Jerk, working on building form and capacity here rather than chasing loads.

Hotel Gym / Travel: Every 3:00 x 5 Sets: 5/5 Single Arm Dumbbell Hang Clean and Split Jerks. This is good practice to work on development of precision and odd movement patterns keeping the movement of the foot and arm pressing overhead in a contralateral position.

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Goals: 5:00-10:00

Stimulus: Barbell Conditioning / Grip and Forearm Pump

RPE: 9.5/10

Secondary Objective: Maintain unbroken push jerks every round; breaking here creates the largest loss of time in the workout.

[DT: Level 2, Level 1, & Masters 55+] (Time)

Level 2:

For Time

5 Rounds:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Barbell: 115/75lb, 52.5/34kg

Level 1:

For Time

5 Rounds:

9 Deadlifts

7 Hang Power Cleans

5 Push Jerks

Barbell: 75/55lb, 34/25kg

Masters 55+:

For Time

5 Rounds:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Barbell: 95/65lb, 43/30kg

[DT: Competitor & Travel] (Time)

Competitor:

Goal: Sub 6:00 or bust

Hotel Gym / Travel:

For Time

5 Rounds:

12 Dual Dumbbell Deadlifts

9 Dual Dumbbell Hang Power Cleans

6 Dual Dumbbell Push Jerks

Dumbbells: Challenging load, consistent across all five rounds

PRVN Reset

For Completion:

10:00 AMRAP

10/10 Banded Clamshell

25ft Duck Walk , Slow & Controlled

10/10 Banded Terminal Knee Extensions

:30 Standing Forward Fold

Optional Accessories (Checkmark)

For Quality:

4 Sets:

:30 Ring Side Plank Right

:30 Ring Side Plank Left

1:00 Plank on Elbows, Add Load if Able

-rest 1:00 between sets-

Set the ring 2-3 inches off the ground.

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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

General Warm-Up

2:00 Cardio Choice

10/10 Quadruped Thoracic Rotations

:20 Extended Plank Reverse Bridge

10 Hollow Rocks

10 Arch Rocks

Then Jump into the Ring Muscle-Up Progressions and Practice

“Vaya Con Dios” (AMRAP – Rounds & Reps)

AMRAP 20:00

2 Wall Walks

4/3 Ring Muscle-Ups

16 Wall Balls

64 Double Unders

Score = Rounds + Reps

Wall Ball: 20/14lb (9/6kg), 10/9ft target

Wall Walk: 10-in
Goals: 5+

Stimulus: Upper Body Density / Muscular Stamina

RPE: 8.5/10

Secondary Objective: Keep wall balls and double-unders to two sets or less every round, treating them as the relative recovery between the more demanding gymnastics movements.

[Vaya Con Dios: Levels] (AMRAP – Rounds & Reps)

Level 2:

2 Wall Walks

3/2 Ring Muscle-Ups or (4 Strict Pull-Up + 4 Strict Dip)

16 Wall Balls

48 Double Unders

Wall Ball: 20/14lb (9/6kg), 10/9ft target

Wall Walk: 15-in

Level 1:

2 Wall Walk or 6 Inchworm Push-Ups

4 Ring Rows + 4 Ring Push-Ups

12 Wall Balls

64 Single Unders

Wall Ball: 14/10lb (6/4kg), choice target

Wall Walk: 30-in

Masters 55+:

2 Wall Walks

3/2 Ring Muscle-Ups or (4 Strict Pull-Up + 4 Strict Dip)

14 Wall Balls

48 Double Unders or 64 Single Unders

Wall Ball: 14/10lb (6/4kg), 10/9ft target

Wall Walk: 20-in

–
Competitor:

4 Wall Walks

6/4 Ring Muscle-Ups

20 Wall Balls

80 Double Unders

Wall Ball: 20/14lb (9/6kg), 10/9ft target

Wall Walk: 10-in

Hotel Gym / Travel:

AMRAP 20:00

2 Wall Walks or 6 Inchworm Push-Ups

4 Strict Pull-Ups + 4 Strict Dips

12 Dual Dumbbell Thrusters

64 Double Unders or 96 Single Unders

Dumbbells: 35/25lb (16/11kg)

PRVN Reset

For Completion:

9:00 EMOM

Minute 1 – 5/5 Bird Dog Row

Minute 2 – 10 GHD Hip Extension w/ Rotation

Minute 3 – 5 Nordic Squats

Optional Accessories (Checkmark)

For Quality

3 Sets:

5/5 Low Plank Knee to Elbow , Slow

10 Goblet Cossack Squats

50/50ft (15/15m) Single Arm Overhead Carry (KB or DB)

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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

General Warm-Up

3 Rounds

400m Run / 2:00 Row / 2:00 Echo (Choose a different option each round)

10m Knee Hug + Lunge and Twist

10m Ostrich Walk

12/12 Leg Swings

10/10 Fire Hydrants

10m/10m A-Skips + B-Skips

Use this to confirm run pace and machine calorie targets before “PRVN Engine” begins.

PRVN Engine (2 Rounds for calories)

AMRAP 10:00

1500m Run

Max Calorie Row (in remaining time)

– Rest 5:00 –

AMRAP 10:00

1500m Run

Max Calorie Echo Bike (in remaining time)

[PRVN Engine: Level 2, Level 1, & Masters 55+] (2 Rounds for calories)

Level 2:

AMRAP 10:00

1200m Run

Max Calorie Row (in remaining time)

– Rest 5:00 –

AMRAP 10:00

1200m Run

Max Calorie Echo Bike (in remaining time)

Level 1:

AMRAP 10:00

1000m Run

Max Calorie Row (in remaining time)

– Rest 5:00 –

AMRAP 10:00

1000m Run

Max Calorie Echo Bike (in remaining time)

Masters 55+:

AMRAP 10:00

1200m Run

Max Calorie Row (in remaining time)

– Rest 5:00 –

AMRAP 10:00

1200m Run

Max Calorie Echo Bike (in remaining time)

PRVN Reset

For Completion:

12:00 AMRAP

5 Seated Good Mornings , 5s Negative & Concentric

:30/:30 Seated Figure Four Stretch

10 Scarecrow Plate Rotations

:30 Elevated Puppy Dog Pose (Hands on Box)

Optional Accessories   (Checkmark)

For Quality:

4 Sets:

15 Seated Barbell Calf Raises

10/10 Single Leg Hip Thrust , light loads

:30 Weighted Wall Sit

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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

General Warm-Up

2 Sets

10 Banded Passthroughs

15 Banded Pull-Aparts

5/5 Single Arm Kettlebell Strict Press

5/5 Kettlebell Windmill

:15 Hollow Hold

10 Alternating V-Ups

Specific Barbell Prep

10 Bradford Press w/Lockout @ Empty Barbell

5 Strict Press @ light loads w/1sec Pause in Overhead

2 x 3 Strict Press @ moderate load and / or test load

Shoulder Press (Strength: 3 x 10 Strict Press Test
Every 3:00 x 3 Sets
10 Strict Press
)

This is a re-test of the 3×10 strict press from Week 1. The goal is a modest 5-10lb (2.5-5kg) increase across the board. A PR is a PR on strict pressing, and small improvements here are the expected and celebrated outcome. Athletes should start at a load they are confident completing all 10 reps with strict mechanics: no knee bend, no soft legs, vertical bar path, rib cage down, glutes engaged. If an athlete did not complete Week 1, have them build to a challenging but manageable 3×10 and log it as their baseline. The 3:00 window gives enough time to load, execute, and breathe fully before the next set.

Modifications:

Level 1: Every 3:00 x 3 Sets, 10 Strict Press at a moderate, consistent load around 6-7/10 RPE; prioritize position over loading and record the load for future re-testing

Hotel Gym / Travel: Every 3:00 x 3 Sets, 10 Dumbbell Strict Press, building to a repeatable 3×10 and logging the load

“Be Nice” (Time)

For Time

24-16-12-8

Toes-to-Bar

Dumbbell Bench Press

American Kettlebell Swings

Rest :45 between sets

Time Cap: 16:00

Score = Time

Dumbbells: 2 x 50/35lb (22.5/16kg)

Kettlebell: 53/35lb (32/24kg)
Goals: 11:00-15:00

Stimulus: Upper Body Density / Grip Endurance

RPE: 8/10

Secondary Objective: Maintain consistent pacing and quick transitions between movements across all four sets, using the :45 rest to recover hands, not to recover from poor pacing choices.

[Be Nice: Levels] (Time)

Level 2:

20-16-12-8

Toes-to-Bar

Dumbbell Bench Press

American Kettlebell Swings

Dumbbells: 2 x 35/25lb (16/11kg)

Kettlebell: 44/26lb (16/12kg)

Level 1:

16-12-8-4

Kipping Knee Raises

Dumbbell Bench Press

Russian Kettlebell Swings

Dumbbells: 2 x 25/15lb (11/7kg)

Kettlebell: 35/26lb (16/12kg)

Masters 55+:

20-16-12-8

Alternating Tos to Bar

Dumbbell Bench Press

Russian Kettlebell Swings

Dumbbells: 2 x 35/25lb (16/11kg)

Kettlebell: 53/35lb (24/16kg)

–
Competitor:

25-20-15-10

Toes-to-Bar

Dumbbell Bench Press

American Kettlebell Swings

Dumbbells: 2 x 70/50lb (32/22.5kg)

Kettlebell: 70/53lb (32/24kg)

Hotel Gym / Travel:

For Time

24-16-12-8

Toes-to-Bar or Hanging Knee Raises

Dumbbell Bench Press

Alternating Dumbbell Snatch

Rest :45 between sets

Time Cap: 16:00

Dumbbells: 2 x 50/35lb (22.5/16kg) for bench press, one dumbbell 50/35lb (22.5/16kg) for Snatch

PRVN Reset:

For Completion:

4 Rounds

5/5 Quadruped Thoracic Rotations

5/5/5 Prone I-Y-T

:30 Glute Bridge Hold

5/5 90-90 Get-ups

Optional Accessories (Checkmark)

For Quality:

3 Sets

10/10 Single Arm Dumbbell French Press , Moderate

15 Banded Tricep Extensions

10 Incline Y Raise , Light to Moderate

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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

General Warm-Up

2:00 Cardio Choice (Row Ideally)

:15/:15 Tall Kneeling Overhead Tricep / Lat Stretch

10 Alternating Scorpions

:20 Down Dog + Up Dog

10 Alternating Down Dog Toe Touches

:15/:15 Banded Front Rack Stretch

–

2 Sets

8 Dual Dumbbell Box Step-Ups (Light / Warm-Up Loads)

8 Box Jumps (Priming the Legs for Front Squats)

8 Scapular Pull-Ups

8 Ring Rows

Specific Prep

:20 Behind the Neck Elbow Punch Throughs

8 Empty Barbell Front Squats

4 Front Squats @ 40-50%

3 Front Squats @ 50-60%

2 Front Squats @ 60-70%

–

Then put working loads on barbell or take one more set of 2 to get there if the jump is too big.

Front Squat (Every 3:00 x 5 Sets
5 Front Squats)

This is a re-test from Week 1, and the goal is to move 5-20lb (2-9kg) more than the Week 1 number at the same load across all five sets. As an example, if an athlete completed Week 1 at 200lb (92kg) across, the target this time is 205-220lb (93-100kg) across. It may look like a small jump, but accumulated over five sets it represents a meaningful shift in positional endurance and strength. This is not a build-to-heavy structure.

Modifications:

Level 1: Every 3:00 x 5 Sets, 5 Front Squats at a consistent, moderate load; prioritize rack position and squat depth over adding weight from Week 1

Hotel Gym / Travel: Every 3:00 x 5 Sets, 5 Dumbbell Front Squats or Goblet Squats, building slightly from Week 1 loads if available

“Bodhisattva” (AMRAP – Rounds & Reps)

For Rounds + Reps

12:00 AMRAP

12/10 Calorie Row

12 Single Dumbbell Box Step-Overs

8 Burpee Box Jumps

12 Pull-Ups

Score = Rounds + Reps

Box: 24/20in

Dumbbell: 50/35lb (22.5/15kg)

–
Goals: 4-5 Rounds

Stimulus: Muscular Endurance / Leg Stamina + Pulling

RPE: 8.5/10

Secondary Objective: Maintain a pace at under 3:00 per round from start to finish, not just the first two rounds.

[Bodhisattva: Levels] (AMRAP – Rounds & Reps)

Level 2:

12:00 AMRAP

12/10Calorie Row

12 Single Dumbbell Box Step-Overs

8 Burpee Box Jumps

8 Pull-Ups

Box: 24/20in

Dumbbell: 35/25lb (15/12kg)

Level 1:

12:00 AMRAP

10/8 Calorie Row

10 Single Dumbbell Box Step-Ups

6 Burpee Box Step-Overs

8 Jumping Pull-Ups or Ring Rows

Box: 20in

Dumbbell: 25/15lb (11/7kg)

Masters 55+:

12:00 AMRAP

10/8 Calorie Row

12 Single Dumbbell Box Step-Overs

8 Burpee Box Step-Overs or Jump Overs

8 Pull-Ups

Box: 20in

Dumbbell: 35/25lb (15/12kg)

–
Competitor:

12:00 AMRAP

12/10 Calorie Row

12 Single Dumbbell Box Step-Overs

8 Burpee Box Jumps

12 Chest-to-Bar Pull-Ups

Box: 24/20in

Dumbbell: 70/50lb (32/22.5kg)

Hotel Gym / Travel:

12:00 AMRAP

200m Run or 12/10 Calorie Bike

12 Single Dumbbell Box Step-Overs

8 Burpee Box Jumps

12 Pull-Ups or Ring Rows

Box: 24/20in

Dumbbell: 50/35lb (22.5/15kg)

PRVN Reset

For Completion:

4 Sets

:30/:30 Banded Shoulder Distraction

5/5 Single Leg Hip Airplanes

10 Banded Pass Throughs (slow)

:30/:30 Single Leg Calf Raises

Optional Accessories (Checkmark)

For Quality:

4 Sets:

12 Goblet Cossack Squats

16 Renegade Rows

12 Dual Dumbbell Bicep Curls

Choice on Loads

Read More

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

General Warm-Up

1:30 Cardio Choice (Ideally Ski or Row)

–

2 x

10 Down Dog to Up Dog

5 Down Dog Pike Handstand Push-Ups

10 Down Dog Alternating Toe Touches

10 Hollow Rocks

:20 Extended Plank Reverse Bridge

Specific Prep

w/Empty Barbell

5 Strict Press

5 Push Press

3 Press in Split w/3 sec Pause in Finish

3 Jerk Balance

–

Add Loads

3 Press in Split w/3 sec Pause in Finish

3 Jerk Balance

3 Split Jerks (1 sec Pause in Catch)

–

Add Loads

2 Jerk Balance

2 Split Jerks (1 sec Pause in Catch)

–

Get to working loads on the barbell

Split Jerk (Every 2:00 x 5 Sets

3 Split Jerks @ 70-75% of 1RM Split Jerk

Each rep includes a mandatory 1-second pause in the catch before recovering.)

The focus today is on technical capacity, not chasing loads. The 1-second pause in the catch is the standard for every rep across all five sets, reinforcing overhead stability, a braced core position, and an honest knee bend in the back leg before athletes stand. At 70-75%, this should feel controlled and deliberate, never heavy enough to compromise the pause or rush the recovery. Use the full 2:00 window to reset between sets, reinforce mechanics, and ensure every athlete is locking into the catch position before standing.

Modifications:

Level 1: Every 2:00 x 5 Sets, 3 Press in Split with a 3-second pause in the finish position, building to a moderate, technically sound load; prioritize position over loading

Hotel Gym / Travel: Every 2:00 x 5 Sets, 3 Single Arm Dumbbell Push Press in Split Stance per side with a 1-second pause at lockout, building to a moderate load

“First Drops” (AMRAP – Rounds & Reps)

15:00 AMRAP

5 Shuttle Runs (25/25ft, 7.5/7.5m)

5 Strict Handstand Push-Ups

15 AbMat Sit-Ups

25/25ft (7.5/7.5m) Single Arm Kettlebell Overhead Carry

Score = Rounds + Reps

Kettlebell: 1 x 53/35lb, 24/16kg
Goals: 5-7 Rounds

Stimulus: Midline / Upper Body Density

RPE: 7/10

Secondary Objective: Consistent pacing across every round, with the handstand push-ups never dictating a slower round than the first.

[First Drops: Levels] (AMRAP – Rounds & Reps)

Level 2:

15:00 AMRAP

5 Shuttle Runs (25/25ft, 7.5/7.5m)

3 Strict Handstand Push-Ups

15 AbMat Sit-Ups

25/25ft (7.5/7.5m) Single Arm Overhead Carry

Kettlebell: 1 x 44/26lb, 20/12kg

Level 1:

15:00 AMRAP

5 Shuttle Runs (25/25ft, 7.5/7.5m)

5 Pike Push-Ups or Box Handstand Push-Ups

15 AbMat Sit-Ups

25/25ft (7.5/7.5m) Single Arm Overhead Carry

Dumbbell or Kettlebell: Light-moderate load, athlete choice

Masters 55+:

15:00 AMRAP

5 Shuttle Runs (25/25ft, 7.5/7.5m)

3-4 Strict Handstand Push-Ups or 5 Pike Push-Ups

12 AbMat Sit-Ups

25/25ft (7.5/7.5m) Single Arm Overhead Carry

Dumbbell or Kettlebell: Light-moderate load, athlete choice
Competitor:

15:00 AMRAP

5 Shuttle Runs (25/25ft, 7.5/7.5m)

7 Strict Handstand Push-Ups

15 AbMat Sit-Ups

25/25ft (7.5/7.5m) Single Arm Overhead Carry

Dumbbell or Kettlebell: Moderate-heavy load, athlete choice

Hotel Gym / Travel:

15:00 AMRAP

5 Shuttle Runs (25/25ft, 7.5/7.5m) or 10 Lateral Burpees

5 Pike Push-Ups or Dumbbell Strict Press

15 AbMat Sit-Ups or V-Ups

25/25ft (7.5/7.5m) Single Arm Dumbbell Overhead Carry

Dumbbells (Press/Carry): 35/25lb (15/11kg)

PRVN Reset (No Measure)

For Completion:

12:00 EMOM

Minute 1 – 7/7 Slow Single Arm Prone Y w/ 5lb Plate

Minute 2 – :25/:25 Half Kneeling Banded Lat Stretch

Minute 3 – :40 Bottom Squat Hold w/ Alternating Block & Twist

Minute 4 – :25/:25 Lacrosse Ball in TFL/Glutes

Optional Accessories (Checkmark)

For Quality:

5 Sets:

:20 Paloff Hold from Lunge Hold/Side

5/5 Kneeling Wall Rotations

Read More

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

General Warm-Up

2 x

1:00 Cardio Choice

5/5 Worlds Greatest Stretch

20 Plank Shoulder Taps

:20 Glute Bridge March

5/5 Single Arm Dumbbell Upright Row

5/5 Single Arm Dumbbell Strict Press

5/5 Dumbbell Windmills

Warm-Up Game

Rowing Golf

1000m Row with a Partner

Athlete 1 Rows from 0-100m, they will stop rowing between 70-90m from the 100m mark and let it roll. For every meter over or under the 100m mark, each partner must perform that number of burpees before partners switch and Athlete 2 now picks up wherever Athlete 1 left the meters and rows to 200m with the same style of flow, with Athlete 2 stopping rowing between 170-190m to let the meters roll towards 200m. Again, for every meter over or under 200m both partners must complete that number of burpees prior to switching and having Athlete 1 get back on the rower to row towards 300m. This continues until 1000m.

“Ground Swell” (AMRAP – Rounds & Reps)

3-Person Team Waterfall

24:00 AMRAP

12/9 Calorie Row

12/9 Calorie Echo Bike

12 Alternating Dumbbell Hang Snatch

12/9 Push-Ups

Score = Total Rounds + Reps

Dumbbells: 50/35lb (22.5/15kg)

Waterfall Format: At 3-2-1 Go, Athlete 1 starts on the Row. Once Athlete 1 finishes the Row and moves to the Echo Bike, Athlete 2 begins on the Row. When Athlete 1 finishes the Echo Bike and moves to the Dumbbell Hang Snatches, Athlete 2 advances to the Echo Bike and Athlete 3 begins on the Row. From there, each athlete continues progressing station-to-station in the same order for the remainder of the workout. Athletes may only move to the next station once it has been cleared by the teammate ahead of them. The objective is to create a continuous flow of movement, staying close enough to keep the workout moving while avoiding bottlenecks. Strong communication and consistent pacing are just as important as fitness: work efficiently, stay aware of your teammates, and keep the waterfall flowing.
Goals: 7-8 Rounds Per Athlete

Stimulus: Muscular Endurance / Machine Conditioning

RPE: 8/10

Secondary Objective: Strong communication and team focus; every athlete should know where their teammates are at all times and adjust their pace before a bottleneck forms, not after.

[Ground Swell: Levels] (AMRAP – Rounds & Reps)

Level 2:

12/9 Calorie Row

12/9 Calorie Echo Bike

12 Alternating Dumbbell Hang Snatch

12/9 Push-Ups

Dumbbells: 35/25lb (16/11kg)

Level 1:

10/8 Calorie Row

10/8 Calorie Echo Bike

10 Alternating Dumbbell Hang Snatch

10/8 Push-Ups or Elevated Push-Ups

Dumbbells: 25/15lb (11/7kg)

Masters 55+:

10/8 Calorie Row

10/8 Calorie Echo Bike

10 Alternating Dumbbell Hang Snatch

10/8 Push-Ups

Dumbbells: 35/25lb (16/11kg)
Competitor:

24:00 AMRAP

15/12 Calorie Row

15/12 Calorie Echo Bike

12 Alternating Dumbbell Hang Snatch

15/12 Push-Ups

Dumbbells: 70/50lb, 32/22.5kg

Hotel Gym / Travel:

24:00 AMRAP

:45 Hard Bike or 200m Run

:45 Hard Bike or 200m Run (same or alternate)

12 Alternating Dumbbell Hang Snatch, heaviest available

12/9 Push-Ups

PRVN Reset (No Measure)

For Completion:

4 Sets

:30 Ring Shoulder Extension Stretch

:30/:30 Seated 90-90 Hold (Focus Internal Rotation of Hip)

5/5 Half Kneeling Wall Rotations

:30 Puppy Dog Pose

Optional Accessories (Checkmark)

For Quality:

3 Sets:

20 Ring Bicep Curls

20 Ring Skull Crushers

Perform the dips at a 31×1 tempo.

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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 – Body Building

CHEST SHOULDERS (Checkmark)

CHEST / SHOULDERS

Golden Era Pump

Block 1 – E3MOM x 5

Incline Barbell Bench × 8-12

Arnold Press × 8-12

Block 2 – E2:30 x 4

Flat DB Bench × 10-12

Upright Rows × 10-12

Block 3 – E2:30 x 4

DB Fly × 15

Lateral Raise × 15

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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

General Warm-Up

400m Run

–

2 x (Empty Barbell)

6 Tall Muscle Cleans

6 Bradford Press w/Lockout

8/8 Staggered Stance Barbell Good Morning

6 Back Squats

6 Sumo Deadlifts to Mid-Shin

Specific Prep

6 Sumo Deadlifts (Light w/Pauses)

4 Sumo Deadlifts @ 50-55%

4 Sumo Deadlifts @ 55-60%

Then 2-3 x 2 Reps building to working loads

Sumo Deadlift (Every 1:30 x 6 Sets
4 Reps @ 80-85% of 5×5 Sumo Deadlift)

This is the final touch on our sumo deadlift progression. The loading at 80-85% should feel strong and deliberate, not heavy or grinding. We are here to reinforce mechanics, stay connected to the movement, and build confidence heading into testing, not to accumulate fatigue.

Modifications:

Level 1: Every 1:30 x 6 Sets, 4 Reps Sumo Deadlift at a moderate, technically consistent load around 65-70%; focus on stance, hinge mechanics, and a clean pull every rep

Hotel Gym / Travel: Every 1:30 x 6 Sets, 6-8 Dual Dumbbell Romanian Deadlifts (sumo stance if possible)

“Storm Warning” (Time)

For Time

3 Rounds

400m Run

15 Hang Power Cleans

10 Front Squats

5 Thrusters

Time Cap: 15:00

Score = Time

Barbell: 115/75lb (52/34kg)
Goals: 9:00-12:00

Stimulus: Leg Stamina / Barbell Cycling

RPE: 8/10

Secondary Objective: Near-unbroken movements on the barbell complex.

[Storm Warning : Levels] (Time)

Level 2:

3 Rounds

400m Run

15 Hang Power Cleans

10 Front Squats

5 Thrusters

Barbell: 95/65lb (43/30kg)

Level 1:

3 Rounds

300m Run

12 Hang Power Cleans

8 Front Squats

4 Thrusters

Barbell: 45/35lb, 20/15kg

Masters 55+:

3 Rounds

400m Run

15 Hang Power Cleans

10 Front Squats

5 Thrusters

Barbell: 75/55lb (34/25kg)
Competitor:

3 Rounds

400m Run

15 Hang Power Cleans

10 Front Squats

5 Thrusters

Barbell: 135/95lb (61/43kg)

Hotel Gym / Travel:

3 Rounds

400m Run

15 Dual Dumbbell Hang Power Cleans

10 Dual Dumbbell Front Squats

5 Dual Dumbbell Thrusters

Dumbbells: 50/35lb (22.5/16kg)

PRVN Reset (No Measure)

For Quality:

4 Sets

4 Reverse Nordics w/ :10s eccentric

:30 Seated Hip Internal Rotation + External Rotations

:30 Relaxed Deep Squat (supported)

4 Scorpion Pec Stretch w/ :05s holds

Intent: Load quads through length, improve hip rotation, reinforce squat depth.

Optional Accessories (Checkmark)

For Quality

4 Sets:

8-10 Glute Ham Raises

:30 Sorenson Hold

:45 Sandbag Bear Hug March

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