Uncategorized

Announcements

Friday 6pm – Rotating Schedule

Now that The Open is behind us, we’re kicking off a new rotating schedule for our Friday 6PM class! Each week will feature one of the following:

📍 WODs – Your classic Workout of the Day.
📍 Olympic Lifting Foundations – Focus on the fundamentals of the Clean, Snatch, or Jerk, with each session dedicated to a specific lift.
📍 Pump Sesh’s – Bodybuilding-style workouts to hit movements we don’t often see in regular WODs.

Check the schedule each week to see what’s on deck. We can’t wait to see you there!

Note: The 5pm will remain the regular programmed WOD, it will only be the 6pm that rotates.

See you in the gym!

Key Focus Points for the Week:

🔹 Strength Progressions:

• Olympic Lifting (Monday) – Power Clean and Push Jerk: Building to a Heavy 3 Rep.
• Strict Press (Wednesday) – Building in a 5-3-1 style lifting session on the 2:00 mark to continue our overhead press progression.
• Back Squat (Thursday) – Building up to a Heavy Single here today over the course of 6 sets.

🔹 Conditioning Themes:

• Barbell Conditioning (Monday) – High power output work to optimize anaerobic power and battery work.
• #TEAMPRVN (Tuesday) – Triplet focused on lower body muscular endurance and upper body gymnastics pulling capacity.
• Strength Endurance (Wednesday) – Building full body strength and stability with an emphasis on upper body pressing strength.

🔹 Weekend Training Focus:

• Saturday – A Team Waterfall workout focused on putting a little pressure on athletes to keep moving and keep the pace up as their partners chase them down.

CrossFit East River – WOD

“Shake n’ Bake” (Time)

For Time:

3 Rounds

30/24 Calorie Row

15 Front Squats

30 Pull-Ups

Load: 155/105lb, 70/48kg
—

Goal Time Domain: 15-18 minutes

Time Cap: 22 minutes

Primary Objective: We are looking to complete each round in sub 5-6 minutes.

Secondary Objective: Focus on a priority movement. This will probably be either the Front Squat or Pull-Ups and use this as a good day to lean into development here of big sets on one or the other. The goal will be to maintain good positions and consistent sets across all 3 rounds of each movement.

Stimulus: Full Body Muscular Endurance Triplet

RPE: 8/10

– This is meant to be a technically challenging WOD that will challenge our skill capacity and endurance.

[Shake n’ Bake: Levels] (Time)

Level 2:

For Time:

3 Rounds

30/24 Calorie Row

15 Front Squats

20 Pull-Ups

Load: 115/75lb, 52/34kg

—-

Level 1:

For Time:

3 Rounds

20/16 Calorie Row

15 Front Squats

30 Jumping Pull-Ups

Load: 60% of 1RM Front Squat

—

Competitor / Rx+:

For Time:

3 Rounds

30/24 Calorie Row

15 Front Squats

30 Chest to Bar Pull-Ups

Load: 185/125lb, 84/57kg

—-

Masters 55+:

For Time:

3 Rounds

30/24 Calorie Row

15 Front Squats

20 Pull-Ups

Load: 95/65lb, 43/30kg

—-

Big Class:

15:00 EMOM

Minute 1: 18/14 Calorie Row

Minute 2: 10 Front Squats

Minute 3: 15 Pull-Ups

Load: 155/105lb, 70/48kg

—-

Travel / Hotel Gym:

For Time:

3 Rounds

400m Run

15 Dual Dumbbell Front Squats

20 Strict Pull-Ups

Dumbbells: 50/35lb, 22.5/15kg

Bodybuilding Finisher (AMRAP – Rounds and Reps)

10:00 AMRAP

16 Dual KB Gorilla Rows

10/10 Suitcase Reverse Lunge

10-12 Dual Dumbbell Zottman Curls

Load: Choice
*Put Load in Notes

Mobility

1-2 Sets

1:00/1:00 Banded Lat Stretch

1:00 Elevated Prayer Stretch

1:00 Seated Chest Stretch

Foam Roll Lats / Upper Back

Read More

Announcements

Friday 6pm – Rotating Schedule

Now that The Open is behind us, we’re kicking off a new rotating schedule for our Friday 6PM class! Each week will feature one of the following:

📍 WODs – Your classic Workout of the Day.
📍 Olympic Lifting Foundations – Focus on the fundamentals of the Clean, Snatch, or Jerk, with each session dedicated to a specific lift.
📍 Pump Sesh’s – Bodybuilding-style workouts to hit movements we don’t often see in regular WODs.

Check the schedule each week to see what’s on deck. We can’t wait to see you there!

Note: The 5pm will remain the regular programmed WOD, it will only be the 6pm that rotates.

See you in the gym!

Key Focus Points for the Week:

🔹 Strength Progressions:

• Olympic Lifting (Monday) – Power Clean and Push Jerk: Building to a Heavy 3 Rep.
• Strict Press (Wednesday) – Building in a 5-3-1 style lifting session on the 2:00 mark to continue our overhead press progression.
• Back Squat (Thursday) – Building up to a Heavy Single here today over the course of 6 sets.

🔹 Conditioning Themes:

• Barbell Conditioning (Monday) – High power output work to optimize anaerobic power and battery work.
• #TEAMPRVN (Tuesday) – Triplet focused on lower body muscular endurance and upper body gymnastics pulling capacity.
• Strength Endurance (Wednesday) – Building full body strength and stability with an emphasis on upper body pressing strength.

🔹 Weekend Training Focus:

• Saturday – A Team Waterfall workout focused on putting a little pressure on athletes to keep moving and keep the pace up as their partners chase them down.

CrossFit East River – WOD

Power Clean + Push Jerk (Take 10 minutes to Establish
3RM Power Clean and Push Jerk)

% is Based on 1RM Clean and Jerk

-This complex must be unbroken.

Focus on the bar remaining close and a snappy turnover into the catch. The primary goal today will be to hit the last set at over 80% of your Clean and Jerk

– We can look to modify this complex for newer athletes to 3 Hang Power Cleans and Push Jerks

“Piss Excellence”  (Time)

5 Rounds for Time

200m Run

9 Burpee Box Jump Overs

6 Power Clean and Push Jerks

Box: 24/20in

Barbell: 185/125lb, 84/57kg
—

Time Domain: 11:00-15:00

Time Cap: 18:00

Primary Objective: Consistency on the Barbell. Looking to keep each set of Power Clean and Push Jerks in under 45 seconds (9 sec / rep)

Secondary Objective: Looking to complete the run + burpee box jump overs in under 2:00 minutes each round.

Stimulus: Barbell Cycling and Quad Stamina

RPE: 9/10

[Piss Excellence: Levels] (Time)

Level 2:

5 Rounds for Time

200m Run

9 Burpee Box Jump Overs

6 Power Clean and Push Jerks

Box: 24/20in

Barbell: 155/105lb, 70/48kg

—-

Level 1:

5 Rounds for Time

200m Run

7 Burpee Box Step-Overs

9 Hang Power Clean and Push Jerk

Box: 24/20in

Barbell: 60-65% of 1RM

—-

Competitor / Rx+:

5 Rounds for Time

200m Run

9 Burpee Box Jump Overs

6 Power Clean and Push Jerks

Box: 30/24in

Barbell: 205/145lb, 93/68kg

—

Big Class Option:

As prescribed

—-

Masters 55+:

5 Rounds for Time

200m Run

9 Burpee Box Jump Overs

6 Power Clean and Push Jerks

Box: 24/20in

Barbell: 135/95lb, 61/43kg

—-

Travel / Hotel WOD:

5 Rounds for Time

200m Run

9 Burpee Box Jump Overs

9 Power Clean and Push Jerks

Box: 24/20in

Dumbbells : 2×50/35lb, 22.5/15kg

Mobility

:30 second Puppy Dog Pose

1:00 Barbell Adductor Stretch

1:00/1:00 Scorpion Stretch

:30/:30 Thread The Needle Stretch

Foam Roll Calves and Quads

Optional Accessories (Checkmark)

10:00 EMOM

minute 1: 15 Weighted GHD Hip Extensions

minute 2: 10-12 Ring Hamstring Curls

Read More

CrossFit East River – WOD

Warm-Up:

3 Sets: for Quality

1:00 Row or 200m Run

8/8 Single Kettlebell Staggered Stance Romanian Deadlift

:20/:20 Single Arm Arm Plank

:20/:20 Side Plank

—

Go Over the Turkish Get-Up for 5-7 minutes

Turkish Get Up (Every 90 seconds x 8 Sets
1/1 Turkish Get-Up)

We are looking to perform 1 Turkish Get-Up on either side in each 90 second time frame with the goal of challenging loads and working on quality form throughout.

“Crank” (Time)

3 Rounds for Time

500m Row

100m Farmers Carry

400m Run

100ft (30m) Sandbag Carry

Farmers Carry:

Dumbbells @ 2×70/50lb, 32/22.5kg

Kettlebells @ 2×70/53lb, 32/24kg

Sandbag:

150/100lb, 68/45kg
–

Goal Time Domain: 17-21 minutes

Time Cap: 25 minutes

Primary Objective: Complete each round in as close to 6 minutes as possible

Secondary Objective: Maintain consistent pacing across all rows and runs.

RPE: 7/10

[Crank: Levels] (Time)

Level 2:

3 Rounds for Time

500m Row

100m Farmers Carry

400m Run

100ft (30m) Sandbag Carry

Farmers Carry:

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

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

Sandbag:

100/70lb, 45/32kg

—

Level 1:

3 Rounds for Time

400/350m Row

100m Farmers Carry

300m Run

100ft (30m) Sandbag Carry

Farmers Carry:

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

Kettlebells @ 2x 35/26lb, 15/12kg

Sandbag:

60/40lb, 27/18kg

—-

Competitor / Rx+:

Day Off

—

Masters 55+:

3 Rounds for Time

500m Row

100m Farmers Carry

400m Run

100ft (30m) Sandbag Carry

Farmers Carry:

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

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

Sandbag:

80/60lb, 36/27kg

Big Class:

Start athletes on different stations to allow for use of equipment.

We can sub a dual kb front rack carry for the sandbag carry if necessary or move to a weighted plate carry.

—

Travel / Hotel Gym:

3 Rounds for Time

400m Run

100m Farmers Carry

400m Run

100ft Odd Object Carry

Load: Choice

Mobility

PRVN Yoga Flow #2

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

4-6 Hanging Strict Knee to Chest to 8-10 sec L-Sit Hold

50/50ft (15/15m) Single Arm Bottoms Up Kettlebell Waiters Walk

:40 second Ring Plank with Turnout

Read More

Announcements

Key Focus Points for the Week:
Strength Progressions:
Olympic Lifting (Monday/Friday) – Continued technical refinement and exposure to heavier percentages.
Back Squat (Wednesday) – Progressing our squat cycle with focus on bracing and mechanics under load.
Deadlifts & Strict HSPU (Friday) – Prioritizing posterior chain strength and strict pressing endurance.

Saturday – A full-body stamina partner workout designed for high output and teamwork.

Conditioning Themes:
Sprint Capacity (Monday) – Short, high-output work to develop anaerobic power.
Gymnastics Skill Work (Tuesday) – Targeted practice for efficiency in high-skill movements.
Leg Stamina (Wednesday) – Building volume and fatigue tolerance in the lower body.
Aerobic & Gymnastics Pulling (Thursday) – Sustainable pacing and pulling endurance.
Strength-Priority Friday – Weightlifting Complex + Strength EMOM

Friday 6pm – Rotating Schedule

Now that The Open is behind us, we’re kicking off a new rotating schedule for our Friday 6PM class! Each week will feature one of the following:

📍 WODs – Your classic Workout of the Day.
📍 Olympic Lifting Foundations – Focus on the fundamentals of the Clean, Snatch, or Jerk, with each session dedicated to a specific lift.
📍 Pump Sesh’s – Bodybuilding-style workouts to hit movements we don’t often see in regular WODs.

Check the schedule each week to see what’s on deck. We can’t wait to see you there!

Note: The 5pm will remain the regular programmed WOD, it will only be the 6pm that rotates.

See you in the gym!

CrossFit East River – WOD

“The Expendables” (Time)

3 Rounds for Time with a Partner

100 Double Unders

80 Abmat Sit-Ups

60 Wall Balls

(M/M), (M/F), (F/F)

*40/35/30 Calorie Row

–

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

Work can be split anyway you want with your partner to achieve the best overall time

(M/M), (M/F), (F/F)

*40/35/30 Calorie Row
—

Goal: 8-10 min / round, 24-30 min

Time Cap: 35min

Primary Objective: Split workload evenly with your partner for the duration of the 3 rounds

Secondary Objective: Increase intensity and speed over the 3 rounds. Ideally descending splits on each round.

Stimulus: A blend of midline stability and leg stamina / Partner Chipper Style Flow (1:1 Work : Rest)

RPE: 7-8.5/10

This should build over the course of the movements with each bike ending fast and building across all 3 rounds

[The Expendables: Levels] (Time)

Level 2:

3 Rounds for Time with a Partner

80 Double Unders

60 Abmat Sit-Ups

40 Wall Balls 20/14lb, 9/6kg

40/35/30 Calorie *Bike

—

Work can be split anyway you want with your partner to achieve the best overall time

M/M, M/F, F/F

*40/35/30 Calorie Echo

44/38/33 Calorie Assault Bike

48/43/38 Calorie Bike Erg

—-

Level 1:

3 Rounds for Time with a Partner

150 Single Unders

60 Abmat Sit-Ups

40 Wall Balls 14/10lb, 6/4kg

35/30/25 Calorie *Bike

—

Work can be split anyway you want with your partner to achieve the best overall time

M/M, M/F, F/F

*35/30/25 Calorie Echo

40/35/30 Calorie Assault Bike

45/40/35 Calorie Bike Erg

—

Competitor / Rx+ :

3 Rounds for Time with a Partner

100 Double Unders (At the same time, each do 100)

80 GHD Sit-*Up

60 Wall Balls

40/35/30 Calorie *Bike

–

Wall Ball: 30/20lb, 14/9kg, 10/9ft

Work can be split anyway you want with your partner to achieve the best overall time

M/M, M/F, F/F

*40/35/30 Calorie Echo

44/38/33 Calorie Assault Bike

48/43/38 Calorie Bike Erg

—

Masters 55+:

Same as Level 2

Big Class:

As prescribed, can start athletes on different stations in order to swap out the bikes as needed, or adjust calories to another machine.

—

Limited Equipment: Solo

3 Rounds for Time:

80 Double Unders

60 Air Squats

40 Sit-Ups

200m Run

Mobility

1:00-2:00 Foam Roll Calves and Quads

1:00 Down Dog to Updog , Alternating Every 10 seconds

1:00/1:00 Couch Stretch

1:00 Child’s Pose

Foundations: Cleans (Weight)

1) Hang Power Clean

2) Hang Squat Clean

3) Power Clean from floor

4) Squat Clean

Front Rack

– Mobility

– Bar position

10 Front Squats

Hand Position & Contact Point

– Grip Width & Hookgrip

⁃ High thigh contact point

Hang Power Clean: 3-5 reps of each

– Tall High Pull

– Tall Muscle Clean

– Hang High Pull

– Hang Muscle Clean

– Hang Power Clean

5 Mins – Practice 3 Hang Power Cleans

– Can load light/mod weight if moving well

Hang Squat Clean

– Receive and Squat

– Combine

5 Mins – Practice 3 Hang Squat Cleans

Power Clean

– Start Position

– Slow Pull To Paused Hang Position

– Slow Pull to Paused Hang + Power Clean

– Power Clean – no pause

5 Mins Practice – 3 Hang Squat Cleans

Squat Clean

– Power Clean w/pause + Squat

– Squat Clean – no pause

5 Mins – Practice 3 Squat Cleans

Read More

Announcements

Key Focus Points for the Week:
Strength Progressions:
Olympic Lifting (Monday/Friday) – Continued technical refinement and exposure to heavier percentages.
Back Squat (Wednesday) – Progressing our squat cycle with focus on bracing and mechanics under load.
Deadlifts & Strict HSPU (Friday) – Prioritizing posterior chain strength and strict pressing endurance.

Saturday – A full-body stamina partner workout designed for high output and teamwork.

Conditioning Themes:
Sprint Capacity (Monday) – Short, high-output work to develop anaerobic power.
Gymnastics Skill Work (Tuesday) – Targeted practice for efficiency in high-skill movements.
Leg Stamina (Wednesday) – Building volume and fatigue tolerance in the lower body.
Aerobic & Gymnastics Pulling (Thursday) – Sustainable pacing and pulling endurance.
Strength-Priority Friday – Weightlifting Complex + Strength EMOM

Friday 6pm – Rotating Schedule

Now that The Open is behind us, we’re kicking off a new rotating schedule for our Friday 6PM class! Each week will feature one of the following:

📍 WODs – Your classic Workout of the Day.
📍 Olympic Lifting Foundations – Focus on the fundamentals of the Clean, Snatch, or Jerk, with each session dedicated to a specific lift.
📍 Pump Sesh’s – Bodybuilding-style workouts to hit movements we don’t often see in regular WODs.

Check the schedule each week to see what’s on deck. We can’t wait to see you there!

Note: The 5pm will remain the regular programmed WOD, it will only be the 6pm that rotates.

See you in the gym!

CrossFit East River – WOD

Clean and Jerk (Squat Clean & Jerk
For Load:
Every 90 seconds x 10 Sets
1 Squat Clean & Jerk)

Starting @ 70% and building to the last 4 sets at 85%

% is Based on 1RM Clean & Jerk

“Lock, Stock and Two Smoking Barrels” (6 Rounds for weight)

12:00 EMOM

minute 1: *Deadlifts

minute 2: 6-8 Strict Handstand Push-Ups

Deadlifts:

Set 1: 5 Reps @ 70%

Set 2: 5 Reps @ 70%

Set 3: 5 Reps @ 75%

Set 4: 5 Reps @ 75%

Set 5: 3 Reps @ 80%

Set 6: 1 Rep @ 85-90%
Strict Handstand Push-Ups:

Add Deficit if 6-8 Reps is Easy, Move to Box Piked Handstand Push-Up if 6-8 is challenging

Primary Objective: Hitting quality high percentage work

Secondary Objective: Maintain quality strict handstand push-up positions for 6-8 reps.

Stimulus: Lower Body + Upper Body Strength

RPE: 6/10

[Lock Stock and Two Smoking Barrels: Levels] (6 Rounds for weight)

Level 2:

12:00 EMOM

minute 1: *Deadlifts

minute 2: 6-8 Strict Box Piked Handstand Push-Ups (Toes on Box)

Deadlifts:

Set 1: 5 Reps @ 70%

Set 2: 5 Reps @ 70%

Set 3: 5 Reps @ 75%

Set 4: 5 Reps @ 75%

Set 4: 3 Reps @ 80%

Set 5: 1 Rep @ 85-90%

—

Level 1:

12:00 EMOM

minute 1: *Deadlifts

minute 2: 6-8 Strict Box Piked Handstand Push-Ups (Feet on Box) Or Dual Dumbbell Strict Press

Deadlifts:

Set 1: 5 Reps @ 6 RPE

Set 2: 5 Reps @ 6 RPE

Set 3: 5 Reps @ 7 RPE

Set 4: 5 Reps @ 7 RPE

Set 4: 5 Reps @ 8 RPE

Set 5: 5 Reps @ 8 RPE

—-

Competitor / Rx+ :

As prescribed: Add deficit for an extra challenge on Handstand Push-Ups

—-

Masters 55+:

12:00 EMOM

minute 1: *Deadlifts

minute 2: 6-8 Strict Handstand Push-Ups to 2in Riser

Deadlifts:

Set 1: 5 Reps @ 6 RPE

Set 2: 5 Reps @ 6 RPE

Set 3: 5 Reps @ 7 RPE

Set 4: 5 Reps @ 7 RPE

Set 4: 5 Reps @ 8 RPE

Set 5: 5 Reps @ 8 RPE

—-

Big Class:

As prescribed

—

Limited Equipment

12:00 EMOM

minute 1: 10 Dual Dumbbell Deadlifts

minute 2: 6-8 Strict Handstand Push-Ups

Optional Accessories (Checkmark)

3 Sets: For Quality

15 Weighted Hip Extensions

30 second Sorenson Hold

8/8 Single Arm Kettlebell Z-Press

Read More

Announcements

Key Focus Points for the Week:
Strength Progressions:
Olympic Lifting (Monday/Friday) – Continued technical refinement and exposure to heavier percentages.
Back Squat (Wednesday) – Progressing our squat cycle with focus on bracing and mechanics under load.
Deadlifts & Strict HSPU (Friday) – Prioritizing posterior chain strength and strict pressing endurance.

Saturday – A full-body stamina partner workout designed for high output and teamwork.

Conditioning Themes:
Sprint Capacity (Monday) – Short, high-output work to develop anaerobic power.
Gymnastics Skill Work (Tuesday) – Targeted practice for efficiency in high-skill movements.
Leg Stamina (Wednesday) – Building volume and fatigue tolerance in the lower body.
Aerobic & Gymnastics Pulling (Thursday) – Sustainable pacing and pulling endurance.
Strength-Priority Friday – Weightlifting Complex + Strength EMOM

CrossFit East River – Foundations

Foundations: Cleans

Class is reminder for old and new athletes of the fundamental parts of the Clean. We will go over: positioning, contact point, and receiving positions.

Warm up (No Measure)

2 Rounds

:20s Hollow

10 Air Squat with elbows up

5 Jump Squat with ¼ Squat Land w/elbows up

10 Ring Rows

Foundations: Cleans (Weight)

1) Hang Power Clean

2) Hang Squat Clean

3) Power Clean from floor

4) Squat Clean

Front Rack

– Mobility

– Bar position

10 Front Squats

Hand Position & Contact Point

– Grip Width & Hookgrip

⁃ High thigh contact point

Hang Power Clean: 3-5 reps of each

– Tall High Pull

– Tall Muscle Clean

– Hang High Pull

– Hang Muscle Clean

– Hang Power Clean

5 Mins – Practice 3 Hang Power Cleans

– Can load light/mod weight if moving well

Hang Squat Clean

– Receive and Squat

– Combine

5 Mins – Practice 3 Hang Squat Cleans

Power Clean

– Start Position

– Slow Pull To Paused Hang Position

– Slow Pull to Paused Hang + Power Clean

– Power Clean – no pause

5 Mins Practice – 3 Hang Squat Cleans

Squat Clean

– Power Clean w/pause + Squat

– Squat Clean – no pause

5 Mins – Practice 3 Squat Cleans

Read More

Announcements

Key Focus Points for the Week:
Strength Progressions:
Olympic Lifting (Monday/Friday) – Continued technical refinement and exposure to heavier percentages.
Back Squat (Wednesday) – Progressing our squat cycle with focus on bracing and mechanics under load.
Deadlifts & Strict HSPU (Friday) – Prioritizing posterior chain strength and strict pressing endurance.

Saturday – A full-body stamina partner workout designed for high output and teamwork.

Conditioning Themes:
Sprint Capacity (Monday) – Short, high-output work to develop anaerobic power.
Gymnastics Skill Work (Tuesday) – Targeted practice for efficiency in high-skill movements.
Leg Stamina (Wednesday) – Building volume and fatigue tolerance in the lower body.
Aerobic & Gymnastics Pulling (Thursday) – Sustainable pacing and pulling endurance.
Strength-Priority Friday – Weightlifting Complex + Strength EMOM

Friday 6pm – Rotating Schedule

Now that The Open is behind us, we’re kicking off a new rotating schedule for our Friday 6PM class! Each week will feature one of the following:

📍 WODs – Your classic Workout of the Day.
📍 Olympic Lifting Foundations – Focus on the fundamentals of the Clean, Snatch, or Jerk, with each session dedicated to a specific lift.
📍 Pump Sesh’s – Bodybuilding-style workouts to hit movements we don’t often see in regular WODs.

Check the schedule each week to see what’s on deck. We can’t wait to see you there!

Note: The 5pm will remain the regular programmed WOD, it will only be the 6pm that rotates.

See you in the gym!

CrossFit East River – WOD

“The Transporter” (AMRAP – Rounds and Reps)

20 minute AMRAP

3 rounds of:

200m Run

1 Rope Climb

5-10-15 Burpee Pull-Ups

Right into 3 rounds of:

400m Run

2 Rope Climbs

20-25-Max Burpee Pull-Ups

Rope Climb: 15ft

Flow:

200m Run + 1 Rope Climb + 5 Burpee Pull-Ups

200m Run + 1 Rope Climb + 10 Burpee Pull-Ups

200m Run + 1 Rope Climb + 15 Burpee Pull-Ups

400m Run + 2 Rope Climbs + 20 Burpee Pull-Ups

400m Run + 2 Rope Climbs + 25 Burpee Pull-Ups +

400m Run + 2 Rope Climbs + Max Burpee Pull-Ups in remaining time

Score = Rounds + Reps
–

Goal: Get into the Max Rep Round of Burpee Pull-Ups

(5 Rounds + 400m Run + 2 Rope Climbs + 1 (or more) Burpee Pull-Ups)

Primary Objective: Complete 5 Rounds of the workout

Secondary Objective: Maintain a consistent hard pace on the run today in order to bank some time to complete the rope climbs and burpee pull-ups.

Stimulus: Aerobic

RPE: 7/10

This should be a steady grind of a workout with focus on good quality pacing and consistency on the rope and burpee pull-ups.

[Transporter: Levels] (AMRAP – Rounds and Reps)

Level 2:

20 minute AMRAP

200m Run

1 Rope Climb

4-8-12 Burpee Pull-Ups

400m Run

2 Rope Climbs

16-20-Max Burpee Pull-Ups

Rope Climb: 12ft

—

Level 1:

20 minute AMRAP

150m Run

2 Rope Pull to Stands

4-8-12 Burpee Jumping Pull-Ups

300m Run

2 Rope Pull to Stands

16-20-Max Burpee Jumping Pull-Ups

—

Competitor / Rx+:

20 minute AMRAP

200m Run

1 Legless Rope Climb

5-10-15 Burpee Pull-Ups

400m Run

2 Legless Rope Climbs

20-25-Max Burpee Pull-Ups

Rope Climb: 15ft

Burpee Pull-Ups to 6in out of reach

—

Masters 55+:

20 minute AMRAP

200m Run

1 Rope Climb

4-8-12 Burpee Pull-Ups

400m Run

2 Rope Climbs

16-20-Max Burpee Pull-Ups

Rope Climb: 12ft

—

Big Class:

As prescribed, start athletes on a 1-2 min delay to allow for spacing out rope climbs.

—

Travel / Hotel Gym:

20 minute AMRAP

200m Run

5-10-15 Burpee Pull-Ups

400m Run

20-25-Max Burpee Pull-Ups

Strength Finisher (5 Rounds for reps)

5 Sets

:30 second on / :30 second off

Max Renegade Rows

Load: 50/35lb, 22.5/15kg

Mobility Prep

:30 second Puppy Dog Pose

1:00 Barbell Adductor Stretch

1:00/1:00 Scorpion Stretch

:30/:30 Thread The Needle Stretch

Read More

Announcements

Key Focus Points for the Week:
Strength Progressions:
Olympic Lifting (Monday/Friday) – Continued technical refinement and exposure to heavier percentages.
Back Squat (Wednesday) – Progressing our squat cycle with focus on bracing and mechanics under load.
Deadlifts & Strict HSPU (Friday) – Prioritizing posterior chain strength and strict pressing endurance.

Saturday – A full-body stamina partner workout designed for high output and teamwork.

Conditioning Themes:
Sprint Capacity (Monday) – Short, high-output work to develop anaerobic power.
Gymnastics Skill Work (Tuesday) – Targeted practice for efficiency in high-skill movements.
Leg Stamina (Wednesday) – Building volume and fatigue tolerance in the lower body.
Aerobic & Gymnastics Pulling (Thursday) – Sustainable pacing and pulling endurance.
Strength-Priority Friday – Weightlifting Complex + Strength EMOM

Friday 6pm – Rotating Schedule

Now that The Open is behind us, we’re kicking off a new rotating schedule for our Friday 6PM class! Each week will feature one of the following:

📍 WODs – Your classic Workout of the Day.
📍 Olympic Lifting Foundations – Focus on the fundamentals of the Clean, Snatch, or Jerk, with each session dedicated to a specific lift.
📍 Pump Sesh’s – Bodybuilding-style workouts to hit movements we don’t often see in regular WODs.

Check the schedule each week to see what’s on deck. We can’t wait to see you there!

Note: The 5pm will remain the regular programmed WOD, it will only be the 6pm that rotates.

See you in the gym!

CrossFit East River – WOD

Back Squat (Every 4:00 minutes x 3 Sets
Complete
5 Reps @ 70%
3 Reps @ 75%
1 Rep @ 80-85%

Rest as needed between 5-3-1 to complete within the 4:00 time frame)

—

This is to be done as 5 reps, then 3 reps, then 1 rep within every 4:00 minute segment just as we did 2 weeks ago. This will have athletes adjusting weight quickly and ending with 80-85% on the bar for the final rep of 9 within each set. This creates a good volume dose as well as allowing athletes to tackle heavier loads in a cluster set style lifting session.

“Crank” (AMRAP – Rounds and Reps)

8:00 AMRAP

20 American Kettlebell Swing

10 Box Jumps

50ft (15m) Single Arm Overhead Walking Lunge

Load: 53/35lb, 24/16kg

Box Height: 30/24in

Score = Rounds + Reps
–

Goal: 3 Rounds

Time Domain: ~2:30 / round

Maintain steady, repeatable pacing across both rounds. Athletes should aim to complete the first round within 2-2:30 then things will settle in a bit as fatigue builds in the quads.

Primary Objective: Maintain unbroken sets on the Kettlebell Swing + unbroken 25ft (7.5m) segments on the Lunge

Secondary Objective: Keep a steady and smooth pace on the box

Stimulus: Leg stamina and muscular endurance

RPE : 8/10

Challenging but sustainable. Fatigue will build across rounds, so early pacing is critical to avoid redlining towards the final 3 minutes of the AMRAP.

[Crank: Levels] (AMRAP – Rounds and Reps)

Level 2:

8:00 AMRAP

20 American Kettlebell Swing

10 Box Jumps

50ft (15m) Single Arm Overhead Walking Lunge

Load: 44/26lb, 20/12kg

Box Height 24/20in

—

Level 1:

8:00 AMRAP

20 Russian Kettlebell Swing

10 Box Step-Ups

50ft (15m) Single Arm Overhead Carry

Load: 35/18kg, 16/8kg

Box Height 24/20in

—

Competitor / Rx+:

8:00 AMRAP

20 American Kettlebell Swing

10 Box Jumps

50ft (15m) Single Arm Overhead Walking Lunge

Load: 70/53lb, 32/24kg

Box Height 30/24in

—

Masters 55+:

8:00 AMRAP

20 Russian Kettlebell Swing

10 Box Step-Ups or Box Jumps

50ft (15m) Single Arm Overhead Walking Lunge

Load: 44/26lb, 20/12kg

Box Height 24/20in

—

Big Class:

As prescribed

Travel / Hotel Gym:

As prescribed, Can Sub Bench Jump Overs for Box Jumps

Mobility

1:00/1:00 Elevated Pigeon Pose

1:00/1:00 Single Leg Forward Fold

1:00 Seated Straddle

Foam Roll Quads and Hamstrings

Optional Accessories (Checkmark)

3 Sets: For Quality

12 Ring Hamstring Curls

15 Barbell Hip Thrusts

20/20 sec S plit Squat Paloff Press Iso Hold

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Announcements

Key Focus Points for the Week:
Strength Progressions:
Olympic Lifting (Monday/Friday) – Continued technical refinement and exposure to heavier percentages.
Back Squat (Wednesday) – Progressing our squat cycle with focus on bracing and mechanics under load.
Deadlifts & Strict HSPU (Friday) – Prioritizing posterior chain strength and strict pressing endurance.

Saturday – A full-body stamina partner workout designed for high output and teamwork.

Conditioning Themes:
Sprint Capacity (Monday) – Short, high-output work to develop anaerobic power.
Gymnastics Skill Work (Tuesday) – Targeted practice for efficiency in high-skill movements.
Leg Stamina (Wednesday) – Building volume and fatigue tolerance in the lower body.
Aerobic & Gymnastics Pulling (Thursday) – Sustainable pacing and pulling endurance.
Strength-Priority Friday – Weightlifting Complex + Strength EMOM

Friday 6pm – Rotating Schedule

Now that The Open is behind us, we’re kicking off a new rotating schedule for our Friday 6PM class! Each week will feature one of the following:

📍 WODs – Your classic Workout of the Day.
📍 Olympic Lifting Foundations – Focus on the fundamentals of the Clean, Snatch, or Jerk, with each session dedicated to a specific lift.
📍 Pump Sesh’s – Bodybuilding-style workouts to hit movements we don’t often see in regular WODs.

Check the schedule each week to see what’s on deck. We can’t wait to see you there!

Note: The 5pm will remain the regular programmed WOD, it will only be the 6pm that rotates.

See you in the gym!

CrossFit East River – WOD

Handstand Walk Skill Development (Distance)

Handstand Walk Skill Session

Handstand Walk Development:

Focus on stacking, control, and consistency

Beginner athletes: Wall Walks & Shoulder Taps

Intermediate athletes: Controlled Handstand Walk Attempts

Advanced athletes: Obstacle Work & Efficiency Focus

3 Perfect Wall Walks

1 Wall Walk + 10 – 20 Shoulder taps

– Regress distance from wall or piked position

– Lateral Walks along wall

Kick-up to wall : 2 sets 3-5 reps

Kick-up further away: 2 sets: 3-5 reps and walk to wall

Free Standing 5ft practice

Kick-up – walk – come down

Athletes stay/practice at skil level.

“A Working Man” (Time)

3 Rounds for Time

30 Toe to Bar

10m Handstand Walk

Score = Time
—

Goal Time Domain: 7-11 minutes

Time Cap: 15 minutes

Primary Objective: Maintaining Consistent Sets on Toe to Bar. Goal is to finish each round of Toe to Bar in under 2:30

Secondary Objective: Unbroken 10ft (3m) Segments on the Handstand Walk or Complete Wall Walk Modification in under 1:00

Stimulus: Gymnastics Density / High Skill WOD

RPE: 8/10

– This is meant to be a technically challenging WOD that will challenge our skill capacity and endurance.

[A Working Man: Levels] (Time)

Level 2:

3 Rounds for Time

20 Toe to Bar

5m Handstand Walk

—

Level 1:

3 Rounds for Time

25 Kipping Knee Raises

3 Wall Walks

—

Competitor / Rx+:

3 Rounds for Time

30 Toe to Bar

100ft (30m) Handstand Walk

—-

Masters 55+:

3 Rounds for Time

20 Toe to Bar

5m Handstand Walk

—-

Big Class:

As prescribed

—

Travel / Hotel Gym:

As prescribed

Core / Bodybuilding Finisher (Checkmark)

3 Sets: For Quality and Volume

– Big Unbroken Set Inverted Rows

12-15 Dual Dumbbell Bicep Curls

Rest 30 seconds

– Big Unbroken Set Push-Ups

12-15 Tricep Kick Backs
Big Unbroken Set: = 10-12 Inverted Rows, 10-15 Push-Ups

*For those strong at push-ups add a deficit or load on your back

This can also be done with a weight vest

Mobility

1-2 Sets

1:00/1:00 Banded Lat Stretch

1:00 Elevated Prayer Stretch

1:00 Seated Chest Stretch

Foam Roll Lats / Upper Back

Read More

Announcements

Key Focus Points for the Week:
Strength Progressions:
Olympic Lifting (Monday/Friday) – Continued technical refinement and exposure to heavier percentages.
Back Squat (Wednesday) – Progressing our squat cycle with focus on bracing and mechanics under load.
Deadlifts & Strict HSPU (Friday) – Prioritizing posterior chain strength and strict pressing endurance.

Saturday – A full-body stamina partner workout designed for high output and teamwork.

Conditioning Themes:
Sprint Capacity (Monday) – Short, high-output work to develop anaerobic power.
Gymnastics Skill Work (Tuesday) – Targeted practice for efficiency in high-skill movements.
Leg Stamina (Wednesday) – Building volume and fatigue tolerance in the lower body.
Aerobic & Gymnastics Pulling (Thursday) – Sustainable pacing and pulling endurance.
Strength-Priority Friday – Weightlifting Complex + Strength EMOM

CrossFit East River – WOD

Snatch (For Load:
6 Sets
1 Hang Squat Snatch
1 Squat Snatch
1 Hang Squat Snatch

3 Sets @ 70-75%
2 Sets @ 80%
1 Set @ 82%+)

% is Based on 1RM Snatch

We can look to modify this complex for newer athletes to 3 Hang Power Snatch + 3 Overhead Squats

“Snatch” (Time)

For Time

15 Power Snatch

500m Row

15 Power Snatch

Load: 135/95lb, 61/43kg

Score = Time
Goal Time Domain: 5-8 minutes

Time Cap: 10 minute

Primary Objective: Consistent barbell cycling and pace. Finish each set of 15 Power Snatch in under 2:00 minutes

Secondary Objective: Hard charging row at between 2-5k pace.

Stimulus: Barbell Cycling and Quad Stamina

RPE: 9/10

– This is meant to be a sprint effort while maintaining technical capacity on the barbell.

[Snatch: Levels] (Time)

Level 2:

For Time

15 Power Snatch

500m Row

15 Power Snatch

Load: 95/65lb, 43/30kg

—

Level 1:

For Time

15 Hang Power Snatch

500m Row

15 Hang Power Snatch

Load: 65/45lb, 30/20kg

—

Competitor / Rx+:

For Time

15 Power Snatch

500m Row

15 Power Snatch

Load: 155/105lb, 70/48kg

—

Big Class Option:

Start athletes on 3:00 Delay to allow for 3 heats to attack this workout

—

Masters 55+:

For Time

15 Power Snatch

500m Row

15 Power Snatch

Load: 75/55lb, 34/25kg

—

Travel / Hotel WOD:

For Time

30 Alternating Dumbbell Snatch

500m Row

15 Alternating Dumbbell Snatch

Load: 50/35lb, 22.5/15kg

Mobility

:30 second Puppy Dog Pose

1:00 Barbell Adductor Stretch

1:00/1:00 Scorpion Stretch

:30/:30 Thread The Needle Stretch

Foam Roll Lats and Upper Back

Optional Accessories (Checkmark)

3 Sets: For Quality

5 Lateral Banded Snatch Pulls

5 Single Leg Box Jumps

15-20 GHD Reverse Hypers *

*Can add load to GHD Reverse Hypers with Medball between feet

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