Uncategorized

WOD – Tue, Feb 17

February 12, 2026

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!

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Warm-Up

2 Sets:

:30-:45 Jump Rope

10 Bootstrap Squats

:30 Down Dog Calf Gas Pedals

10 Down Dog Alternating Toe Touches

5/5 World’s Greatest Stretch

:15 Dead-Hang + :15 Active Hang

—

Specific Warm-Up:

15 Double Unders or 30 Single Unders

5 Medball Squats + 5 Medball Presses + 5 Wall Balls

10 Bar Kip Swings

10 Ring Rows

–

15 Double Unders or 30 Single Unders

10 Wall Balls

5 Elevator Kip Swings Building to Chin Over Bar Pull-Ups or 5 Jumping Pull-Ups

5 Push-Ups

–

Then get into Bar Muscle-Up Drills and Possibly Butterfly Pull-Up Drills

Skill Work and Primers (Checkmark)

Double Unders

Bar Muscle Up – Tips

Butterfly Pull-Ups

“Injection” (Time)

For Time:

80 Double Unders

60 Wall Balls

40 Pull-Ups

80 Double Unders

50 Wall Balls

30 Chest-to-Bar Pull-Ups

80 Double Unders

40 Wall Balls

20 Bar Muscle-Ups

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

Goal: 14:00-20:00

Time Cap: 22:00

RPE: 9/10

Primary Objective: Managing gymnastics volume and keeping consistent sets throughout.

Secondary Objective: All Wall Balls in 4 sets or less.

[Injection: L2, L1, & Masters 55+] (Time)

Level 2:

For Time:

50 Double Unders

50 Wall Balls

40 Pull-Ups

50 Double Unders

40 Wall Balls

30 Chest to Bar Pull-Ups

50 Double Unders

30 Wall Balls

20 Burpee Pull-Ups

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

—

Level 1:

For Time

80 Single Unders

40 Wall Balls

40 Ring Rows

80 Single Unders

30 Wall Balls

30 Jumping Pull-Ups

80 Single Unders

20 Wall Balls

20 Burpee Jumping Pull-Ups

Wallball: 14/10lbs (6/4kg) to 10/9ft

—

Masters 55+:

For Time:

50 Double Unders

50 Wall Balls

40 Pull-Ups

50 Double Unders

40 Wall Balls

30 Chest to Bar Pull-Ups

50 Double Unders

30 Wall Balls

20 Burpee Pull-Ups

Wallball: 14/10lbs (6/4kg) to 10/9ft

[Injection: Competitor & Travel] (Time)

Competitor:

As prescribed

—

Travel / Hotel:

For Time

80 Double Unders

80 Air Squats

40 Pull-Ups

80 Double Unders

60 Air Squats

30 Strict Pull-Ups

80 Double Unders

40 Air Squats

20 Burpee Pull-Ups

Mobility (Checkmark)

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00 Child’s Pose

1:00/1:00 Wall Figure 4 Stretch

Optional Accessories (Checkmark)

3 Sets: For Quality

8/8 Single Arm Dumbbell Rows

10 Ring Bicep Curls

10/10 Banded Wrist Pronation and Supination

WOD – Mon, Feb 16

February 11, 2026

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Prep

2:00 Cardio Choice

—

Body Flow Warm-Up

20 seconds, Each Movement

-Alternating Box Step-Ups

-Alternating Arm Swings

– Hand to Hand Wrist Circles

-Trunk Rotations

– Bow and Bend

– Down Dog Toe Touches

– Quarter Squat Reactive Jumps

Barbell Warm-Up

High Hang (Hip), Hang (Knee), Low Hang

2-3 Reps @ Each Position

– Snatch Pull

– Snatch High Pull

– Muscle Snatch

– Power Snatch

– Snatch Balance to 2-4-6in Drop (Power Positions)

Then Add Loads that allow the barbell to be off the floor

Perform 1 Power Snatch, 1 Hang Power Snatch and 1 High Hang Power Snatch

* The focus here is to develop aggressive hip extension on the third pull under the bar. Focus on driving up through the bar and pulling under the bar with an aggressive turnover and punch into the catch.

Build to starting loads on the barbel.

Specific Prep After Snatch (Checkmark)

6-8 GHD Sit-ups building range of motion (Focus on driving through the legs)

3/3 Single Arm Devils Press @ Warm-Up Loads

3 Shuttle Runs, Practice Rhythm and Turnaround

–

5 GHD Sit-Ups

3/3 Single Arm Devils Press @ Working Loads

3 Shuttle Runs at Goal Pace

3-Position Power Snatch (5 Rounds for weight)

For Load:

Every 2:00 x 5 Sets @ 55-70%

3 Position Power Snatch

*Floor, Hang, High Hang

% is Based on 1RM Power Snatch
These should be crisp, RPE 6-7 efforts focused on speed through extension and under the bar.

Modifications:

– Move to all Power Snatches from the Hang Position

– Adjust to a 3 Position Power Clean

– Move to 6 Alt Dumbbell Snatch, For Load

“Stride and Rhythm” (5 Rounds for time)

For Time:

Every 3:00 x 5 Sets

15 GHD Sit-Ups

10 Single Arm Devils Press

5 Shuttle Runs

– Rest 1:00 b/t sets –

Dumbbells: 1 x 50/35lb, 22.5/15kg

Shuttle Run: 25/25ft, (7.5/7.5m)
Goal: 1:45-2:15/ Set

Stimulus: Midline / Muscular Endurance

RPE: 7/10

Primary Objective: Consistent pacing on Devils Press and Shuttle Runs

Secondary Objective: Maintain RPE Guidance and quality sets on Toes to Bar

[Stride and Rhythm: L2, L1, & Masters 55+] (5 Rounds for time)

Level 2:

For Time:

Every 3:00 x 5 Sets

15 GHD Sit-Ups

10 Single Arm Devils Press

5 Shuttle Runs

– Rest 1:00 b/t sets –

Dumbbells: 1 x 35/25lb, 15/12kg

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

—

Level 1:

For Time:

Every 3:00 x 5 Sets

16 Abmat Sit-Ups

8 Single Arm Devils Press

4 Shuttle Runs

– Rest 1:00 b/t sets –

Dumbbells: 1 x 25/15lb, 12/7kg

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

—

Masters 55+:

For Time:

Every 3:00 x 5 Sets

15 GHD Sit-Ups

10 Single Arm Devils Press

5 Shuttle Runs

– Rest 1:00 b/t sets –

Dumbbells: 1 x 30/20lb, 14/9kg

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

Shorten the Range of Motion on the GHD

[Stride and Rhythm: Competitor & Travel] (5 Rounds for time)

Competitor :

For Time:

Every 3:00 x 5 Sets

20 GHD Sit-Ups

10 Single Arm Devils Press

5 Shuttle Runs

– Rest 1:00 b/t sets –

Dumbbells: 1 x 70/50lb, 32/22.5kg

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

—

Travel / Hotel:

For Time:

Every 3:00 x 5 Sets

15 V-Ups

10 Single Arm Devils Press

5 Shuttle Runs or 150m Run

– Rest 1:00 b/t sets –

Dumbbells: 1 x 50/35lb, 22.5/15kg

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

Mobility (Checkmark)

1:00 Elevated Prayer Stretch

1:00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00/1:00 Thread the Needle Stretch

Optional Accessories (Checkmark)

3 Sets: For Quality

8-10 Ring Face Pulls

:30 Hollow Hold

10/10 Banded Bird Dogs

WOD – Sun, Feb 15

February 10, 2026

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Prep to Specific

2 Sets: For Quality

10 Bend and Bows

20 Plank Shoulder Taps

:15/:15 Single Arm Plank

20 Lateral Line Hops

20 Forward/Back Line Hops

–

2 Sets

8 Dual Kettlebell Deadlifts @ working loads

15-20 Double Unders or 30-40 Single Unders

Then Get into Handstand Walk Drills

Gymnastics Skill (Checkmark)

Handstand Walk

– Wall Walk + Handstand Hold

– Handstand Shoulder Taps

– Handstand Walk to Wall

– Partner Handstand Walks

“Still Showing Up” (Time)

For Time

10-20-30-40-50

Foot Handstand Walk

Double Unders

*12 Dual Kettlebell Deadlifts

Kettlebells @ 2 x 53/35lb, 24/16kg

Handstand Walk Meters = 3-6-9-12m
Goal: 11-15 minutes

Time Cap: 20 minutes

Stimulus: Skill-based conditioning with progressive gymnastics volume under grip and midline fatigue

RPE: 7/10

Primary Objective: Stay composed and efficient on handstand walk segments to keep the ladder moving

Secondary Objective: Maintain relaxed rope rhythm and controlled hinging on kettlebell deadlifts

[Still Showing Up: L2, L1, & Masters 55+] (Time)

Level 2:

For Time

1-2-3-4-5 Wall Walks

10-20-30-40-50 Double Unders

*12 Dual Kettlebell Deadlifts

Kettlebells @ 2 x 53/35lb, 24/16kg

Wall Walk: 10in From Wall

—

Level 1:

For Time

1-2-3-4-5 Wall Walks

10-20-30-40-50 Single Unders

*12 Kettlebell Deadlifts

Kettlebells @ 1 x 53/35lb, 24/16kg

Wall Walk: 30in From Wall

—

Masters 55+:

For Time

1-2-3-4-5 Wall Walks

10-20-30-40-50 Double Unders

*12 Dual Kettlebell Deadlifts

Kettlebells @ 2 x 44/26lb, 20/12kg

Wall Walk: 20in From Wall

[Still Showing Up: Competitor & Travel] (Time)

Competitor:

For Time

10-20-30-40-50

Foot Handstand Walk

Double Unders

*12 Dual Kettlebell Deadlifts

Kettlebells @ 2 x 70/53lb, 32/24kg

Handstand Walk Meters = 3-6-9-12m

All Movements Must Remain Unbroken

—

Travel / Hotel:

For Time

1-2-3-4-5 Wall Walks

10-20-30-40-50 Double Unders

*12 Dual Dumbbell Deadlifts

Kettlebells @ 2 x 53/35lb, 24/16kg

Wall Walk: 10in From Wall

Accessory Finisher (Checkmark)

3-4 Sets

10-12 Single Dumbbell Loaded Box Calf Raises

10-12 Anterior Tib Raises

:30 Weighted Sorenson Hold or Supine Chinese Plank

Mobility (Checkmark)

1:00 Elevated Prayer Stretch

1:00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00/1:00 Thread the Needle Stretch

WOD – Sat, Feb 14

February 9, 2026

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Prep

2 Sets: For Quality

1:00 Bike

6/6 Single Arm Upright Row

6/6 Single Arm Press

6/6 Suitcase Reverse Lunge

8 Scapular Pull-Ups

8 Ring Rows

Specific Prep

2-3 Sets

9/7 Calorie Echo Bike

6 Alt DB Hang Snatch

25/25ft (7.5/7.5m) Alternating Suitcase Dumbbell Walking Lunges

4-8 Elevator Kip Swings, building to chin over the bar pull-ups

“Cupid’s Arrow” (AMRAP – Rounds and Reps)

30:00 AMRAP, With a Partner

30/22 Calorie Echo Bike

30 Alternating Dumbbell Hang Snatch

30m (100ft) Dumbbell Suitcase Walking Lunge

30 Pull-Ups

Dumbbell: 50/35lb, 22.5/15kg

*Split work as desired between you and your partner
Goal: 3–5+ rounds

Stimulus: Long-duration partner conditioning with cyclical output, unilateral loading, and shared gymnastics volume

RPE: 7.5-8/10. Think consistent effort and smooth on and off 1:1 work to rest ratio.

Primary Objective: Maintain continuous forward progress through smooth partner handoffs

Secondary Objective: Keep dumbbell work and pull-ups in short, repeatable sets to avoid grip failure

[Cupid’s Arrow: L2, L1, & Masters 55+] (AMRAP – Rounds and Reps)

Level 2:

30:00 AMRAP

24/18 Calorie Echo Bike

24 Alternating Dumbbell Hang Snatch

24m (80ft) Dumbbell Suitcase Walking Lunge

24 Pull-Ups

Dumbbell: 35/25lb, 15/12kg

—

Level 1:

30:00 AMRAP

20/14 Calorie Echo Bike

20 Alternating Dumbbell Hang Snatch

24m (80ft) Walking Lunges

24 Banded Pull-Ups

Dumbbell: 25/15lb, 12/7kg

—

Masters 55+:

30:00 AMRAP

24/18 Calorie Echo Bike

24 Alternating Dumbbell Hang Snatch

24m (80ft) Dumbbell Suitcase Walking Lunge

24 Pull-Ups

Dumbbell: 30/20lb, 14/9kg

[Cupid’s Arrow: Competitor & Travel] (AMRAP – Rounds and Reps)

Competitor:

30:00 AMRAP, with a Partner

40/30 Calorie Echo Bike

40 Alternating Dumbbell Hang Snatch

30m (100ft) Dumbbell Suitcase Walking Lunge

30 Chest to Bar Pull-Ups

20 Bar Muscle-Ups

Dumbbell: 70/50lb, 32/22.5kg

—

Travel / Hotel:

30:00 AMRAP, Solo

400m Run

20 Alternating Dumbbell Hang Snatch

20 Dumbbell Suitcase Reverse Lunge

15/10 Strict Pull-Ups

Dumbbell: 50/35lb, 22.5/15kg

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

16 Kettlebell Gorilla Rows

10-12 Dual Dumbbell Zottman Curls

10/10 Landmine Trunk Rotations

WOD – Fri, Feb 13

February 8, 2026

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

Mobility Prep and Activation

2:00 Cardio Choice

:30/:30 World’s Greatest Stretch

5/5 Open Book Thoracic Rotations

:30 Alternating Scorpions

:20 Wrist Circles (each direction)

General Prep

2 Sets: For Quality

6 Romanian Dealifts

6 Tall Muscle Cleans

8 Bradford Press with Lockout

3 Front Squats

3 Push Press

3 Thrusters

10 Deep Lunge Mountain Climbers

Specific Barbell Prep and Primer (Checkmark)

Specific Barbell Prep and Primer

w/ light loads on the barbell

2 Sets

Clean Lift Off

Slow Pull Power Clean

Low Hang Power Clean (Below Knee)

Power Clean

–

3 Sets x 2.2 Tng Power Cleans

Build to Starting Weights on Power Cleans

Power Clean (Weightlifting Variable Reps & Sets)

“Full Send Valentine” (AMRAP – Rounds and Reps)

7:00 AMRAP

7 Power Cleans

7 Thrusters

7 Lateral Burpees over the Bar

Barbell: 95/65lb, 43/30kg
Goal: 4–6+ rounds

Stimulus: High-intensity barbell cycling with burpee interference under a short time constraint

RPE: 9/10

Primary Objective: Keep the barbell moving with efficient cycling and minimal pauses

Secondary Objective: Maintain smooth, consistent burpee pacing to avoid redlining

[Full Send Valentine: L2, L1, & Masters 55+] (Time)

Level 2:

7:00 AMRAP

7 Power Cleans

7 Thrusters

7 Lateral Burpees over the Bar

Barbell: 75/55lb, 34/25kg

—

Level 1:

7:00 AMRAP

7 Hang Power Cleans

7 Dumbbell Thrusters

7 Burpees

Barbell: 45/35lb, 20/15kg

Dumbbells: 2 x 25/15lb, 12/7kg

—

Masters 55+:

7:00 AMRAP

7 Low Hang Power Cleans

7 Thrusters

7 Lateral Burpees over the Bar

Barbell: 65/45lb, 30/20kg

[Full Send Valentine: Competitor & Travel] (Time)

Competitor:

7:00 AMRAP

7 Power Cleans

7 Thrusters

7 Lateral Burpees over the Bar

Barbell: 115/75lb, 52/34kg

—

Travel / Hotel:

7:00 AMRAP

7 Dual Dumbbell Power Cleans

7 Dual Dumbbell Thrusters

7 Lateral Burpees over Dumbbells

Dumbbell (s): 2 x 35/25lb, 15/12kg

Mobility (Checkmark)

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:3 0 Low Dragon Po se

:30 Twisted Drag on Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstri ng Stretch

Optional Accessories (Checkmark)

3-4 Sets: For Quality

15 Barbell Hip Thrust + :15 Barbell Hip Thrust Hold, @ Light to Moderate Loads

6/6 Single Arm Kettlebell Z-Press

WOD – Thu, Feb 12

February 7, 2026

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Prep

400m Run

–

2 Sets

5/5 World’s Greatest Stretch

10 Supine Banded Psoas March

5/5 Single Leg Box Step-Down

5 Up Dog to Down Dog Pike Push-Ups

Specific Prep

2 Sets: For Quality

:15 Wall Lean March

100ft (30m) Farmers Carry

:15 Wall Lean Spint

5 Box Jumps

100-200m Run

10 Abmat Sit-Ups

“Running From Commitment” (Time)

2 Rounds for Time

400m Run

200ft (60m) Farmers Carry

400m Run

20 Box Jumps (Step-Down)

400m Run

40 Abmat Sit-Ups

Box Height: 24/20in

Kettlebells: 2 x 70/53lb, 32/24kg
Score = Time

Goal: 16–20 minutes

Time Cap: 25:00

Stimulus: Aerobic running capacity layered with grip fatigue, leg stamina, and midline volume

RPE: 8–8.5/10

Primary Objective: Maintain consistent run pacing across all six efforts

Secondary Objective: Move efficiently through non-running work to protect aerobic output

[Running From Commitment: L2, L1, & Masters 55+] (Time)

Level 2:

2 Rounds for Time

400m Run

200ft (60m) Farmers Carry

400m Run

20 Box Jumps (Step-Down)

400m Run

30 Abmat Sit-Ups

Box Height: 24/20in

Kettlebells: 2 x 53/35lb, 24/16kg

—

Level 1:

2 Rounds for Time

200m Run

200ft (60m) Farmers Carry

400m Run

20 Box Step-Ups

200m Run

20 Abmat Sit-Ups

Box Height: 24/20in

Kettlebells: 2 x 35/18lb, 16/8kg

—

Masters 55+:

2 Rounds for Time

200m Run

200ft (60m) Farmers Carry

400m Run

20 Box Jumps (Step-Down)

200m Run

30 Abmat Sit-Ups

Box Height: 24/20in

Kettlebells: 2 x 53/35lb, 24/16kg

[Running From Commitment: Competitor & Travel] (Time)

Competitor:

2 Rounds for Time

400m Run

200ft (60m) Farmers Carry

400m Run

20 Box Jumps (Step-Down)

400m Run

40 GHD Sit-Ups

Box Height: 30/24in

Kettlebells: 2 x 70/53lb, 32/24kg

—

Travel / Hotel:

2 Rounds for Time

400m Run

1:00 Farmers Hold

400m Run

30 Bench Jumps

400m Run

40 Sit-Ups

Box Height: 24/20in

Kettlebells: 2 x 70/53lb, 32/24kg

Accessories / Core Finisher (Checkmark)

3 Sets: For Quality

10/10 Split Stance Banded Paloff Press

:15 GHD Supine Hold or :30 Hollow Hold

:30/:30 Side Plank

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

WOD – Wed, Feb 11

February 6, 2026

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Prep

2 Sets:

30 Single Unders

10 Banded Passthroughs

10 Banded Pull Aparts

5/5 Kettlebell Halo

5/5 Kettlebell Windmill

8/8 Single Leg Kettlebell Romanian Deadlift

Specific Prep

:30 Double Unders / Practice / or Single unders

8-10 Empty Barbell Deadlift (to mid-shin)

8-10 Empty Barbell Bench Press

5/5 Single Arm Ring Rows

–

2-3 Sets

:30 Double Unders / Practice / or Single unders

5 Deadlifts, Building Loads

5 Bench Press, Building Loads

5/5 Single Arm Ring Rows

Rope Climb Skill Work (Checkmark)

– Rope Pull-Ups or Pull to Stands

– Foot J-Hook

– J-Hook and Reach

– Rope Climb (1/2 to full climbs)

“Ball and Chain” (Checkmark)

Every 2:30 x 10 Sets, Alternating Stations

Station 1: 50 Double Unders + 5 Deadlifts

Station 2: 5 Bench Press + 3/2 Rope Climbs

Strict Pull-Up Sub for Rope Climbs: 10/8 Reps

Deadlifts: 275/185lb, 125/84kg

Bench Press: 205/145lb, 93/66kg

*Barbell should not exceed 75% of 1RM
This is meant to be more strength based and less conditioning focused. The goal here are consistent challenging loads and touches on skill movements to get good practice reps under light fatigue as well as lifting in a controlled setting with mixed work.

Goal: Complete each set in ≤1:30, allowing controlled rest before the next interval

Stimulus: Heavy cyclic strength under fatigue with high-skill pulling interference

Workout RPE: 7.5-8/10

Primary Objective: Maintain consistent completion times across all 10 sets

Secondary Objective: Execute rope climbs and barbell reps without technical degradation

[Ball and Chain: L2, L1, & Masters 55+] (Checkmark)

Level 2:

Every 2:30 x 10 Sets, Alternating Stations

Station 1: 35 Double Unders + 5 Deadlifts

Station 2: 5 Bench Press + 2/1 Rope Climbs

Deadlifts: 225/155lb, 102/70kg

Bench Press: 155/95lb, 70/43kg

*Barbell should not exceed 75% of 1RM

—

Level 1:

Every 2:30 x 10 Sets, Alternating Stations

Station 1: 75 Single Unders + 5 Deadlifts

Station 2: 5 Bench Press + 2 Pull to Stands

Barbells @ 70-75% of 1RM

—

Masters 55+:

Every 2:30 x 10 Sets, Alternating Stations

Station 1: 35 Double Unders + 5 Deadlifts

Station 2: 5 Bench Press + 2/1 Rope Climbs

Barbells @ 70-75% of 1RM

*Barbell should not exceed 75% of 1RM

[Ball and Chain: Competitor & Travel] (Checkmark)

Competitor:

Every 2:30 x 10 Sets, Alternating Stations

Station 1: 75 Double Unders + 5 Deadlifts

Station 2: 5 Bench Press + 4/3 Rope Climbs

Deadlifts: 315/205lb, 143/93kg

Bench Press: 225/145lb, 102/66kg

*Barbell should not exceed 75% of 1RM

—

Travel / Hotel:

Every 2:30 x 10 Sets, Alternating Stations

Station 1: 50 Double Unders + 10-15 Dual Dumbbell Deadlifts

Station 2: 5 Bench Press or Dual Dumbbell Bench Press + 10-12 Strict Pull-Ups

Loads: Choice

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)

For Quality:

Part A

10:00 EMOM

Minute 1 – :45 Dead Hang

Minute 2 – 6/6 Single Leg Kettlebell Deadlift

Part B

5 Rounds

:30 Ring Curls

:30 Ring Skullcrushers

Add load to the dead hang if able. Use a moderate load on the single leg deadlifts. This will work on the grip and added volume for the posterior chain.

WOD – Tue, Feb 10

February 5, 2026

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Prep and Flow

2 Sets:

1:00 Row / 1:00 Echo (Alt Sets)

6 Inchworm Push-Ups

5/5 World’s Greatest Stretch

10 Deep Lunge Mountain Climbers

10 Kettlebell Deadlifts

Specific Prep

2 Sets

7/5 Calorie Echo

8-10 Russian Kettlebell Swings (S1) / 8-10 American Kettlebell Swings (S2)

3 x Ring Support Hold, Ring Dip Eccentric, Bottom of Ring Dip Hold (S1) / 5/4 Ring Dips (S2)

5 Burpees to Target

7/5 Calorie Row

“Falling Hard” (Time)

For Time:

50/40 Calorie Echo Bike

50 American Kettlebell Swings

50/40 Ring Dips

50/40 Calorie Row

50 Burpees to Target (Out of Reach)

Kettlebell: 53/35lb, 24/16kg
Goal: 14–20 minutes

Time Cap: 25 minutes

Stimulus: Long chipper conditioning with progressive shoulder and pushing fatigue layered over cyclical engine work

Workout RPE: 8.5–9/10

Primary Objective: Manage shoulder and pushing fatigue to keep forward progress through the middle of the workout

Secondary Objective: Stay composed on ring dips and burpees to target without excessive rest or failed reps

[Falling Hard: L2, L1, & Masters 55+] (Time)

Level 2:

For Time:

40/30 Calorie Echo Bike

40 American Kettlebell Swings

40/30 Ring Dips

40/30 Calorie Row

40 Burpees to Target (Out of Reach)

Kettlebell: 44/26lb, 20/12kg

—

Level 1:

For Time:

40/30 Calorie Echo Bike

40 Russian Kettlebell Swings

30/22 Elevated Push-Ups

40/30 Calorie Row

30 Burpees

Kettlebell: 35/26lb, 15/12kg

—

Masters 55+:

For Time:

40/30 Calorie Echo Bike

40 Russian Kettlebell Swings

40/30 Box Dips

40/30 Calorie Row

40 Burpees to Target (Out of Reach)

Kettlebell: 44/26lb, 20/12kg

[Falling Hard: Competitor & Travel] (Time)

Competitor:

For Time:

50/40 Calorie Echo Bike

50 American Kettlebell Swings

50/40 Strict Ring Dips

50/40 Calorie Row

50 Burpees to Target (6in Out of Reach)

Kettlebell: 70/53lb, 32/24kg

—

Travel / Hotel:

For Time:

600m Run

50 American Kettlebell Swings

50/40 Dips

600m Run

50 Burpees to Target (Out of Reach)

Kettlebell: 53/35lb, 24/16kg

Mobility (Checkmark)

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00 Child’s Pose

1:00/1:00 Wall Figure 4 Stretch

Optional Accessories (Checkmark)

3 Sets, For Quality

8-10 Cuban Rotations

15 Banded Face Pulls

10/10 Three Point Single Arm Dumbbell Bent Over Rows

WOD – Mon, Feb 9

February 4, 2026

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Prep

2:00 Cardio Choice

–

2 Sets For Quality

10 Alternating Goblet Cossack Squats

5/5 Goblet Reverse Lunges

15 Banded Pull Aparts

10 Dead-Bugs

10 Bird-Dogs

Specific Prep

2 Sets:

10 Goblet Squats

2 x 25/25ft Lateral Shuttle

10 Bar Kip Swings

5 Strict Knee Raises

–

Barbell Prep and Loading

5 Empty Barbell Back Squats

3 Reps @ 40-45%

3 Reps @ 50-55%

Then add starting loads on the bar

Workout Primer after Back Squats

1-2 Sets

6 Goblet Squats @ Working Loads

4 Shuttle Runs

6 Toes to Bar /Atl Toes to Bar / Toes to Target / Kipping Knees to Chest or Knee Raises

Back Squat (Weightlifting Variable Reps & Sets)

Modifications and Adjustments:

– Move to a Box Squat to limit knee and back pain

– Adjust to Split Squats or Reverse Lunges for those specifically dealing with SI joint disfunction

– Can adjust to Hip Thrusts if both alternatives still create issues

“Toxic Love” (AMRAP – Rounds and Reps)

10:00 AMRAP

3-6-9-12… Goblet Squats

6 Shuttle Runs

12 Toes to Bar

Goblet Squat: Dumbbell 50/35lb, 22.5/15kg

Shuttle Run = 25/25ft (7.5/7.5m)
Score = Rounds + Reps

Goal: 5+ rounds

Stimulus: Leg stamina and midline fatigue

RPE: 8–8.5/10

Primary Objective: Keep goblet squats unbroken through the early and mid rounds

Secondary Objective: Complete toes-to-bar in efficient, repeatable sets without grip failure

[Toxic Love: L2, L1, & Masters 55+] (AMRAP – Rounds and Reps)

Level 2:

10:00 AMRAP

3-6-9-12… Goblet Squats

6 Shuttle Runs

12 Alt Toes to Bar

Goblet Squat: Dumbbell 35/25lb, 15/12kg

—

Level 1:

10:00 AMRAP

3-6-9-12… Goblet Squats

4 Shuttle Runs

12 Kipping Knees to Chest

Goblet Squat: Dumbbell 25/15lb, 12/7kg

—

Masters 55+:

10:00 AMRAP

3-6-9-12… Goblet Squats

6 Shuttle Runs

9 Toes to Bar

Goblet Squat: Dumbbell 35/25lb, 15/12kg

[Toxic Love: Competitor & Travel] (AMRAP – Rounds and Reps)

Competitor:

10:00 AMRAP

3-6-9-12… Goblet Squats

6 Shuttle Runs

15 Toes to Bar

Goblet Squat: Dumbbell 70/50lb, 32/22.5kg

—

Travel / Hotel:

10:00 AMRAP

3-6-9-12… Goblet Squats

6 Shuttle Runs or :45 Hard Treadmill Run

12 V-Ups

Goblet Squat: Dumbbell 50/35lb, 22.5/15kg

Mobility (Checkmark)

:30/:30 KB Calf Smash

1:00/1:00 Active Pigeon Stretch

1:00/1:00 Crossbody Lat Stretch

1:00 Updog Pose

Optional Accessories (Checkmark)

3 Sets:

10/10 Half Kneeling Paloff Press with Rotation

15 Hollow Rocks

10 Reverse Nordic Curls

WOD – Sun, Feb 8

February 3, 2026

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Warm-Up

2 Set: @ Warm-Up Load

:30 Jump Rope Practice

12 Renegade Rows

8 Dual Dumbbell Narrow Stance Sumo Deadlift

6 Dual Dumbbell Hang Muscle Snatch

4 Alt Dual Dumbbell Reverse Lunges

Specific Prep

2-3 Sets: Building to Working Loads

3 Devils Press

30ft (9m) Farmers Walking Lunges

30 Double Unders

5 Burpees

“The Continental” (8 Rounds for time)

Every 2:30 x 8 Sets, alt stations (4 @ Each)

Station 1:

5 Devils Press

50ft (15m) Dual Dumbbell Farmers Walking Lunges

Station 2:

15 Burpees

50 Double Unders

Dumbbells: 2 x 50/35lb, 22.5/15kg
Goal: Complete each set in 1:15 – 1:45, allowing for at least :45 rest before the next station

Stimulus: Mixed-modal conditioning with grip, posterior-chain, and cyclical fatigue under repeatable intervals

RPE: 7.5–8.5/10, workout intensity should build throughout

Primary Objective: Maintain consistent completion times across all eight sets

Secondary Objective: Stay composed on Devil’s Press to protect grip and breathing for later rounds

[The Continental: L2, L1, & Masters 55+] (8 Rounds for time)

Level 2:

Station 1:

5 Devils Press

50ft (15m) Dual Dumbbell Farmers Walking Lunges

Station 2:

12 Burpees

40 Double Unders

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

—

Level 1:

Station 1:

5 Devils Press

50ft (15m) Walking Lunges (Bodyweight)

Station 2:

10 Burpees

70 Single Unders

Dumbbells: 2 x 25/15lb, 12/7kg

—

Masters 55+:

Station 1:

5 Devils Press

50ft (15m) Dual Dumbbell Farmers Walking Lunges

Station 2:

12 Burpees

40 Double Unders

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

[The Continental: Competitor & Travel] (8 Rounds for time)

Competitor:

Station 1:

6 Devils Press

60ft (15m) Dual Dumbbell Farmers Walking Lunges

Station 2:

18 Burpees

60 Double Unders

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

—

Travel / Hotel:

Every 2:30 x 8 Sets, alt stations (4 @ Each)

Station 1:

5 Devils Press

16 Dual Dumbbell Farmers Reverse Lunges

Station 2:

15 Burpees

50 Double Unders

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

Mobility (Checkmark)

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:3 0 Low Dragon Po se

:30 Twisted Drag on Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstri ng Stretch

Optional Accessories (Checkmark)

3 Sets: For Quality

12 Seated Barbell Calf Raises

200ft (60m) Sandbag Bear Hug Carry

:45 Wall Sit (Unweighted)