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WOD – Fri, Sep 19

September 14, 2025

Announcements

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CrossFit East River – WOD

Warm-Up Flow (Checkmark)

Mobility Prep and Activation

:30/:30 Active Pigeon Stretch

:30/:30 Couch Stretch

:15/:15 Quadruped Spinal CARS

:30 Glute Bridge Iso Hold

General Movement Prep

2 Sets: For Quality

8/8 Single Leg Barbell Romanian Deadlifts

6 Inchworm Push-Ups

10 Down Dog to up Dog

6 Hollow Rocks

6 Arch Rocks

Specific Deadlift Prep

10 Deadlifts @ 40%

5 Deadlifts @ 50%

3 Deadlifts @ 60%

Get to Working Loads

Pre Conditioning Primer (1 Round @ 50–60% Effort)

3 Deadlifts @ Working Loads

2 Wall Walk Complex

Deadlift (Weightlifting Variable Reps & Sets)

“Bodies” (AMRAP – Rounds and Reps)

8:00 AMRAP

2-4-6-8…

Deadlifts

1-2-3-4..

Wall Walk Complex

Barbell: 275/185lb, 125/84kg

Wall Walk Complex: 1 Wall Walk + 1 Wall Facing Handstand Push-Up
Goal: 4-6 rounds completed

Score: Total rounds + reps

RPE: 6/10

Primary Objective: Accumulate quality volume in both hinge strength and gymnastics under moderate fatigue.

Secondary Objective: Maintain strict pacing and strong bracing positions in both deadlifts and wall walk complexes.

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

Level 2:

8:00 AMRAP

2-4-6-8…

Deadlifts

1-1-2-2-3-3

Wall Walk Complex

Barbell: 225/155lb, 102/70kg

Wall Walk Complex: 1 Wall Walk + 1 Wall Facing Handstand Push-Up

–

Level 1:

8:00 AMRAP

2-4-6-8…

Dual Kettlebell Deadlifts

1-1-2-2-3-3

Wall Walk

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

Wall Walk: 20in From the Wall

–

Masters 55+:

8:00 AMRAP

2-4-6-8…

Deadlifts

1-1-2-2-3-3

Wall Walk Complex

Barbell: 225/155lb, 102/70kg

Wall Walk Complex: 1 Wall Walk + 1 Wall Facing Handstand Push-Up to 2in Riser

–

Competitor:

8:00 AMRAP

2-4-6-8…

Deadlifts

1-2-3-4..

Wall Walk Complex

Barbell: 315/205lb, 143/93kg

Wall Walk Complex: 1 Wall Walk + 1 Wall Facing Handstand Push-Up

–

Hotel / Travel:

8:00 AMRAP

4-8-12-16…

Dual Dumbbell Deadlifts

1-2-3-4..

Wall Walk Complex

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

Wall Walk Complex: 1 Wall Walk + 1 Wall Facing Handstand Push-Up

% of Deadlift Should not exceed 70%

Mobility (Checkmark)

PRVN Mobility #7

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00/:100 Scorpion Stretch

1:00 Child’s Pose

Optional Accessories (Checkmark)

4 Sets: For Quality

10-12 Glute Ham Raises

:15/:15 Copenhagen Plank

:15/:15 Star Plank

Rest as needed b/s

WOD – Thu, Sep 18

September 13, 2025

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

2 Sets, For Quality

200m Run

10m A Skips

10m B-Skips

2x (10m/10m) Lateral Shuffle

1:00 Row (:30 Easy / :20 Moderate / :10 Hard)

Row Skill Work

2 Sets

-30sec Arms Only Rowing

-30sec Body and Arms Only Rowing

-30sec Legs and Body Only (straight arms)

-:30sec Low Stroke Rate

-15sec High Stroke Rate

:30sec @ Goal Pace

“Breakage” (4 Rounds for distance)

4 Sets, Each for Max Distance

6:00 AMRAP

800m Run

– Max Meter Row in Remaining Time

Rest 3:00 between sets
Goal: 500m+ (M) / 450m+ (F) on the Row Per Set

Total Goal: 2000m (M) / 1800m (F) or more

Score: Total Row Meters Accumulated Across All 4 Sets

RPE: 9/10

Stimulus: Suprathreshold Aerobic Conditioning / Sustainable Effort

Primary Objective: Run at a controlled, but aggressive pace to leave 1:30–2:00 for rowing in each set.

Secondary Objective: Stay consistent across all 4 intervals and aim to slightly increased meters on each set

[Breakage: Levels] (4 Rounds for distance)

Level 2:

As prescribed

—

Level 1:

4 Sets, Each for Max Distance

6:00 AMRAP

600m Run

– Max Meter Row in Remaining Time

Rest 3:00 between sets

—

Masters 55+:

As prescribed

—

Competitor:

1000m Run

—

Hotel/Travel:

4 Sets

1 Mile Run

Rest 3:00 b/t sets

Mobility (Checkmark)

PRVN Recovery Flow

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

:30 Dual Kettlebell Overhead Sit-Up s

:30 Kettlebell Weighted Russian Twi st

:60 Forearm Plank

R: 1:00 b/s

WOD – Wed, Sep 17

September 12, 2025

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

Mobility Prep and Activation

1:30 Bike (:30 Easy, :30 Moderate, :30 Hard)

:30/:30 Active Pigeon Stretch

:30/:30 Quadruped Adductor Rock Backs

:30/:30 Couch Stretch

General Movement Prep

2 Sets: For Quality

16 Glute Bridge March

10 Goblet Cossack Squats (light KB or DB)

8/8 Reverse Lunges (bodyweight)

10 Alternating V-Ups

:15 Hollow Hold

Specific Squat Prep

10 Back Squats with Empty Barbell

3 Back Squats @ 50%

3 Back Squats @ 60%

3 Back Squats @ 70%

Then Put Working Loads on the Barbell

Primer Before Conditioning

4 Toes to Bar

4 Alternating Lunges

8/6 Calorie Echo Bike

4 Alternating Lunges

4 Toes to Bar

24 Double Unders

Back Squat (Weightlifting Variable Reps & Sets)

Modifications and Adjustments

Box Squats : For Knee Pain

Split Squats : For Back Pain

Barbell Hip Thrusts : For Knee and Back Pain

“Schism” (AMRAP – Reps)

12:00 EMOM

minute 1: 10 Toes to Bar + Max Reverse Lunges

minute 2: 15/11 Calorie Echo Bike

minute 3: 12 Reverse Lunges + Max Toes to Bar

minute 4: 50 Double Unders

Reverse Lunge = Bodyweight
Score: Total Combined Reps of Reverse Lunges and Toes to Bar

Goal: 65+ Total Reps

Stimulus: Midline and Leg Stamina

RPE: 8/10

Primary Objective: Accumulate 12+ reverse lunges in the max rep format and 10+ toes to bar in minute 3.

Secondary Objective: Complete the Echo Bike and Double Unders each in under 45 seconds to preserve rest and recovery time.

[Schism: Levels] (AMRAP – Reps)

Level 2:

12:00 EMOM

minute 1: 8 Toes to Bar + Max Reverse Lunges

minute 2: 12/9 Calorie Echo Bike

minute 3: 10 Reverse Lunges + Max Toes to Bar

minute 4: 35 Double Unders

—

Level 1:

12:00 EMOM

minute 1: 10 Kipping Knee Raises + Max Reverse Lunges

minute 2: 10/7 Calorie Echo Bike

minute 3: 8 Reverse Lunges + Max Kipping Knee Raises

minute 4: 70 Single Unders

—

Masters 55+:

12:00 EMOM

minute 1: 8 Alternating Toes to Bar + Max Reverse Lunges

minute 2: 10/7 Calorie Echo Bike

minute 3: 10 Reverse Lunges + Max Toes to Bar

minute 4: 35 Double Unders

—

Competitor:

12:00 EMOM

minute 1: 15 Toes to Bar + Max Dumbbell Reverse Lunges

minute 2: 15/11 Calorie Echo Bike

minute 3: 12 Dumbbell Reverse Lunges + Max Toes to Bar

minute 4: 70 Double Unders

Dumbbells: 2×50/35lb, 22.5/15kg

—

12:00 EMOM

minute 1: 10 V-Ups+ Max Reverse Lunges

minute 2: 6 Shuttle Runs

minute 3: 12 Reverse Lunges + Max V-Ups

minute 4: 50 Double Unders

Reverse Lunge = Bodyweight

Mobility (Checkmark)

PRVN Mobility #3

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

10/10 Front Rack Step-Up

:30 Tuck L-Hang

15 Wall Tibialis Raises

Weightlifting – Fri, Sep 12

September 12, 2025

Announcements

CFER Block Party Brawl is happening Saturday, Sept 13th from 10am–1pm!

Teams of 5–6 will take on 3 workouts plus a final event for top teams — free for all members, scalable for every level.

👉 Sign Up Here

CrossFit East River – Weightlifting

Snatch (12 min to build to heavy double (~80–85%))

Clean and Jerk (E2MOM x 6 sets: 1 Clean + 2 Jerks)

Snatch Pull (E2:00 x 4 sets (8 min): 3 Snatch Pulls @ 90–100%)

E2:00 x 4 sets (8 min): 3 Snatch Pulls @ 90–100%

Behind neck Snatch Grip Press (EMOM 6 (6 min): 5 Behind-the-Neck Snatch Grip Press)

EMOM 6 (6 min): 5 Behind-the-Neck Snatch Grip Press

WOD – Tue, Sep 16

September 11, 2025

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

Body Heat and Mobility

:30/:30 Active Pigeon Stretch

:30/:30 Samson Lunge

:15/:15 PVC Front Rack Mobility

:30/:30 Band-Assisted Lat Stretch

General Warm-Up

2 Sets: For Quality

10 Scapular Pull-Ups

8/8 Single Arm Ring Rows

20 Bear Plank Shoulder Taps

10 Alternating Down Dog Toe Touches

10 Alternating Single Arm Kettlebell Swings

Barbell Primer:

10 Empty Barbell Push Press

5 Push Press @ 50%

3 Push Press @ 60%

3 Push Press @ 70%

Get Working Loads on the Bar

Push Press (Weightlifting Variable Reps & Sets)

Goal of 5+ Reps on the 80%

Modifications / Adjustments:

Strict Press

Dumbbell Push Press

Landmine Press

Level 1: Adjust to 4 Sets x 5 Reps @ 7 RPE (Moderate Loads Across) Working on Bar Path and Form

“Eye of the Tiger” (AMRAP – Rounds and Reps)

15:00 AMRAP

5 Strict Pull-Ups

10 Push-Ups

15 American Kettlebell Swings

Kettlebell: 53/35lb, 24/16kg
Goal: 8–11 Rounds

Score: Rounds + Reps

Stimulus: Muscular Endurance / Upper Body Density

RPE: 8.5/10

Primary Objective: Complete all movements unbroken throughout the workout.

Secondary Objective: Maintain round times under 1:30 across the 15-minute effort.

[Eye of the Tiger: Levels] (AMRAP – Rounds and Reps)

Level 2:

15:00 AMRAP

4 Strict Pull-Ups

8 Push-Ups

12 American Kettlebell Swings

Kettlebell: 44/26lb, 20/12kg

—

Level 1:

15:00 AMRAP

5 Jumping Pull-Ups

10 Elevated Push-Ups

15 Russian Kettlebell Swings

Kettlebell: 35/18lb, 16/8kg

—

Masters 55+:

15:00 AMRAP

4 Strict Pull-Ups

8 Push-Ups

12 Russian Kettlebell Swings

Kettlebell: 44/26lb, 20/12kg

—

Competitor:

15:00 AMRAP

5 Strict Chest to Bar Pull-Ups

10 Deficit Push-Ups

15 American Kettlebell Swings

Kettlebell: 70/53lb, 32/24kg

Deficit: 2×45/25lb, 20/10kg plates

—

Hotel / Travel:

As prescribed

Can sub 2 x 25/15lb, Dual Dumbbell Hang Muscle Snatch

Mobility (Checkmark)

PRVN Mobility #1

1:00/1:00 Tall Dragon Stretch

1:00/1:00 Scorpion Stretch

1:00 Seated Chest Stretch

1:00/1:00 Single Leg Forward Fold

Optional Accessories (Checkmark)

3 Sets, For Quality

10 Dumbbell Pull-Overs

20 Banded Tricep Extensions

100ft (30m) Hand over Hand Rope Sled Pull

WOD – Mon, Sep 15

September 10, 2025

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

Body Heat and Mobility

500m Row

:30/:30 World’s Greatest Stretch

5/5 Open Book Thoracic Rotations

:20 Wrist Circles (each direction)

General Warm-Up

2 Sets: For Quality

6 Tall Muscle Cleans

6 Barbell Good Mornings

6 Quarter Squat Reactive Jumps

6 Box Jumps

Barbell Primer

3-4 Sets:

Clean Lift Off

Clean Pull

2-3 TnG Power Cleans *Focusing on cycling patterns and form

Start with light weight on the barbell and build to starting loads

Power Clean (Weightlifting Variable Reps & Sets)

Modifications:

Not Touch and Go Reps on the 3s and 2s

Adjust to Hang Power Cleans

Move to Dumbbell Power Cleans for Front Rack Mobility Concerns

“Enter Sandman” (Time)

For Time:

500/450m Row

15 Power Cleans

30 Box Jump Overs

15 Power Cleans

500/450m Row

Barbell: 135/95lb, 61/43kg

Box Height: 24/20in
Time Domain: 7:00–11:00

Time Cap: 15:00

Score: Time to complete

Stimulus: Posterior Chain / Power Output Chipper

RPE: 9/10

Primary Objective: Complete the entire workout in under 10:00.

Secondary Objective: Finish each set of 15 power cleans in under 1:00.

Mobility (Checkmark)

PRVN Mobility #3

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 Front Rack Bulgarian Split Squat

8 Romanian Deadlifts 3311 Tempo

10/10 Single Leg Hip Extensions

WOD – Sun, Sep 14

September 9, 2025

Announcements

CrossFit East River – WOD

Warm-Up (Checkmark)

Mobility Prep and Activation

10/10 Line Hops

:30/:30 Banded Lat Stretch

:30 PVC Pass throughs

:30 PVC Elbow Touches

:30 Seated 90/90 Hip Rotations

—

General Movement Prep

2 Sets: For Quality

15 Double Unders or 30 Single Unders

6 Bradford Press with Lockout

:20 Behind the Neck Elbow Punches

6 Back Squats

6 Front Squats

:15 Wall Facing Handstand Hold

Gymnastics Strength (10 Rounds for reps)

10:00 EMOM

Minute 1: 8-10 Strict Handstand Push-Ups

Minute 2: 8-10 Strict Toes to Ring
Modifications and/or Substitutions:

For Strict Handstand Push-Ups: Modify to Box Pike HSPU, Seated Dumbbell Press, or Axel Bar Z-Press

For Strict Toes to Ring: Modify to Strict Knees to Chest, Hanging Knee Raises, or Weighted Hollow Rocks

Level 1 / Beginner Athletes:

10:00 EMOM

Minute 1: 5–7 Box Pike HSPU or Dumbbell Press

Minute 2: 5–7 Hanging Knee Raises

Specific Prep (Checkmark)

15 Double Unders or 30 Single Unders

2-4 Box Pike Strict HSPU

3-4 Strict Knees to Chest on Rings

5 Thrusters (Empty Barbell)

Before the Workout

Over the course of 2 sets build to working loads on the Thruster

“The Very Hungry Barbell” (Time)

For Time:

10-20-30-40-50-40-30-20-10

Double Unders

1-2-3-4-5-4-3-2-1

Thrusters

Barbell 135/95lb, (61/43kg)
Time Domain: 5:00-7:00

Time Cap: 10:00

Stimulus: Barbell Cycling / Leg Stamina

RPE: 8/10

Primary Objective: Look to keep unbroken movements throughout.

Secondary Objective: Quick transitions and a steady overall pace for the day.

[The Very Hungry Barbell: Levels] (Time)

Level 2:

For Time:

10-15-20-25-30-25-20-15-10

Double Unders

1-2-3-4-5-4-3-2-1

Thrusters

Barbell 115/75lb, 52/35kg

—

Level 1:

For Time:

10-20-30-40-50-40-30-20-10

Single Unders

1-2-3-4-5-4-3-2-1

Thrusters

Barbell 75/55lb, 34/25kg

—

Masters 55+:

For Time:

10-20-30-40-50-40-30-20-10

Double Unders

1-2-3-4-5-4-3-2-1

Thrusters

Barbell 95/65lb, 43/30kg

—

Competitor

For Time:

10-20-30-40-50-40-30-20-10

Unbroken Double Unders

1-2-3-4-5-4-3-2-1

Thrusters

Barbell 185/125lb, 84/57kg

—

Travel /Hotel:

For Time:

10-20-30-40-50-40-30-20-10

Double Unders

1-2-3-4-5-4-3-2-1

Dumbbell Thrusters

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

Mobility (Checkmark)

PRVN Recovery Flow

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

100ft (30m) Reverse Sled Drag

20/15 Push-Ups

200ft (60m) Farmers Carry

Choice on Loads

WOD – Sat, Sep 13

September 8, 2025

Announcements

CFER Block Party Brawl is happening Saturday, Sept 13th from 10am–1pm!

Teams of 5–6 will take on 3 workouts plus a final event for top teams — free for all members, scalable for every level.

👉 Sign Up Here

CrossFit East River – WOD

Warm-Up (Checkmark)

General Body Heat

2:00 – 3:00 Cardio Choice

—

:20 Passive Hang + :20 Active Hang

:30/:30 Active Scorpion Stretch

:20 Extended Plank Reverse Bridge

—

Warm-Up Game

“PVC Chaos”

Equipment: 1 PVC pipe per person

* How to Play:

Athletes stand in a circle with PVCs upright on the floor.

On coaches’ cue (“Left” or “Right”), they must let go of their PVC and grab the one next to them in that direction before it hits the ground.

If someone drops it, they do 3 burpees or a run penalty. (Coaches Choice)

Make the circle bigger with more space between as rounds go on to increase difficulty.

* Focus: Reaction, coordination, group energy

—

Specific Prep

2-3 Sets

2-3 Shuttle Runs

6-8 Dumbbell Power Cleans, Building to working weights

3-4 Burpee Pull-Ups

—

Bar Muscle-Up Progression

– Bar Muscle-Up Hip to Bar

– Low Bar Banded Muscle-Up

“Runaway Bunny” (AMRAP – Rounds and Reps)

20:00 AMRAP, With a Partner

18 Shuttle Runs

12 Dual Dumbbell Power Cleans

6 Burpee Bar Complex

*Work to be split as desired by partners

Burpee Bar Complex = Burpee Pull-Up + Bar Muscle-Up

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

Dumbbells: 50/35lb, 22.5/15kg
Score: Rounds + Reps

Goal: +/-5 Rounds

Stimulus: Team Conditioning / Grip Fatigue / Gymnastics Under Fatigue

RPE: 8/10

Primary Objective: Stay consistent round to round and split work evenly

Secondary Objective: Complete the shuttle runs in as close to ~2:00 as possible each round.

[Runaway Bunny: Levels] (AMRAP – Rounds and Reps)

Level 2:

20:00 AMRAP, With a Partner

18 Shuttle Runs

12 Dual Dumbbell Power Cleans

6 Burpee Bar Complex

*Work to be split as desired by partners

Burpee Bar Complex = Burpee Pull-Up + Kipping Pull-Up

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

Dumbbells: 35/25lb, 15/12kg

—

Level 1:

20:00 AMRAP, With a Partner

15 Shuttle Runs

12 Dual Dumbbell Hang Power Cleans

6 Burpee Bar Complex

*Work to be split as desired by partners

Burpee Bar Complex = Burpee + 2 Jumping Pull-Ups

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

Dumbbells: 30/20lb, 14/9kg

—

Masters 55+:

20:00 AMRAP, With a Partner

18 Shuttle Runs

12 Dual Dumbbell Power Cleans

6 Burpee Bar Complex

*Work to be split as desired by partners

Burpee Bar Complex = Burpee Pull-Up + Pull-Up

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

Dumbbells: 30/20lb, 14/9kg

—

Competitor

20:00 AMRAP, With a Partner

18 Shuttle Runs

12 Dual Dumbbell Power Cleans

10 Burpee Bar Complex

*Work to be split as desired by partners

Burpee Bar Complex = Burpee Pull-Up + Bar Muscle-Up

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

Dumbbells: 70/50lb, 32/22.5kg

—

Travel /Hotel: Solo

20:00 AMRAP

9 Shuttle Runs

6 Dual Dumbbell Power Cleans

3 Burpee Bar Complex

*Work to be split as desired by partners

Burpee Bar Complex = Burpee Pull-Up + Strict Pull-Up

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

Dumbbells: 50/35lb, 22.5/15kg

Mobility (Checkmark)

PRVN Mobility #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00 Standing Forward Fold

1:00/1:00 Crossbody Lat Stretch

Optional Accessories (Checkmark)

3 Sets: For Quality

6 Bent Over Barbell Rows, (Heavy)

12 Dual Dumbbell Bicep Curls, (Moderate)

24 Tall Kneeling Straight Arm Banded Lat Pull-Downs

Rest minimally between movements

Rest as needed b/t sets

Choice on Loads

WOD – Sun, Sep 7

September 7, 2025

Announcements

CFER Block Party Brawl is happening Saturday, Sept 13th from 10am–1pm!

Teams of 5–6 will take on 3 workouts plus a final event for top teams — free for all members, scalable for every level.

👉 Sign Up Here

CrossFit East River – WOD

Warm-Up (Checkmark)

Mobility Prep and Activation

:30/:30 Banded Lat Stretch

:30 PVC Pass throughs

:30 PVC Elbow Touches

:30 Seated 90/90 Hip Rotations

General Prep

8:00 for Quality

8 Inchorm Push-Ups

12 Glute Bridge Banded Pull-Aparts

16 Alternating V-Ups

8/8 Single Arm Dumbbell Deadlifts (Warm-Up Weight)

12 Alternating Dumbbell Hang Snatch (Warm-Up Weight)

Primer

6 GHD Sit-Ups

3 Bench Press

6 Alt DB Snatch

6/4 Cal Ski Erg

3 Shuttle Run

“Let’s Go Crazy” (Checkmark)

24:00 EMOM

minute 1: 15 GHD Sit-Ups

minute 2: 5 Bench Press

minute 3: 10 Alternating Dumbbell Snatch

minute 4: 15/12 Calorie Ski Erg

minute 5: 6 Shuttle Run

minute 6: Rest

Dumbbell: 70/50lb, 32/24kg

Bench Press: 185/125lb, 84/57kg

Shuttle Run: 25/25ft, 7.5/7.5m Out and Back
Score: Completed Work Each Round

Stimulus: Core + Upper Body Interference and Aerobic Conditioning

RPE: 7–8/10

Primary Objective: Finish each station within :35–:50 to allow smooth transitions and recovery before the next minute

Secondary Objective: Maintain consistent pacing across all six rounds without falling behind the clock

[When Doves Cry: Levels] (Checkmark)

Level 2:

24:00 EMOM

minute 1: 12 GHD Sit-Ups

minute 2: 5 Bench Press

minute 3: 10 Alternating Dumbbell Snatch

minute 4: 13/10 Calorie Ski Erg

minute 5: 5 Shuttle Run

minute 6: Rest

Dumbbell: 50/35lb, 22.5/15kg

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

Shuttle Run: 25/25ft, 7.5/7.5m Out and Back

Level 1:

24:00 EMOM

minute 1: 15 Abmat Sit-Ups

minute 2: 5 Bench Press

minute 3: 10 Alternating Dumbbell Snatch

minute 4: 12/9 Calorie Ski Erg

minute 5: 4 Shuttle Run

minute 6: Rest

Dumbbell: 30/20lb, 14/9kg

Bench Press: 70-75% of 1RM

Shuttle Run: 25/25ft, 7.5/7.5m Out and Back

Masters 55+

24:00 EMOM

minute 1: 15 V-Ups

minute 2: 5 Bench Press

minute 3: 10 Alternating Dumbbell Snatch

minute 4: 13/10 Calorie Ski Erg

minute 5: 5 Shuttle Run

minute 6: Rest

Dumbbell: 50/35lb, 22.5/15kg

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

Shuttle Run: 25/25ft, 7.5/7.5m Out and Back

Competitor:

24:00 EMOM

minute 1: 20 GHD Sit-Ups

minute 2: 5 Bench Press

minute 3: 12 Alternating Dumbbell Snatch

minute 4: 16/13 Calorie Ski Erg

minute 5: 8 Shuttle Run

minute 6: Rest

Dumbbell: 70/50lb, 32/24kg

Bench Press: 205/145lb, 90/68

Shuttle Run: 25/25ft, 7.5/7.5m Out and Back

Hotel / Travel:

24:00 EMOM

minute 1: 15 GHD Sit-Ups

minute 2: 5 Bench Press

minute 3: 10 Alternating Dumbbell Snatch

minute 4: 15/12 Calorie Ski Erg

minute 5: 6 Shuttle Run

minute 6: Rest

Dumbbell: 70/50lb, 32/24kg

Bench Press: 185/125lb, 84/57kg

Shuttle Run: 25/25ft, 7.5/7.5m Out and Back

Mobility (Checkmark)

PRVN Mobility #8

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

6 Dumbbell Floor Hex Press @ Heavy Load

12 Floor Chest Fly’s @ Moderate Load

18 Skull Crushers @ Light Loads

Rest 2:00 b/t sets

WOD – Sat, Sep 6

September 6, 2025

Announcements

CFER Block Party Brawl is happening Saturday, Sept 13th from 10am–1pm!

Teams of 5–6 will take on 3 workouts plus a final event for top teams — free for all members, scalable for every level.

👉 Sign Up Here

CrossFit East River – WOD

Warm-Up (Checkmark)

Mobility Prep and Activation

2:00 Cardio Choice

:30 Down Dog to Up Dog + Calf Gas Pedals

:20 Extended Plank Reverse Bridge

:20/:20 Quadruped Thoracic Rotations

General Prep

2 Sets: For Quality (Empty Barbell)

2 Box Get-Overs

4 Tall Muscle Clean

4 Tall Power Cleans

8 Barbell Reactive Quarter Squat Jumps

8 Wall Balls

Specific Primer

Take 5:00 to Build to working loads on the Hang Power Cleans

–

Then

3 Box Get Overs

4 Hang Power Cleans

6 Wall Balls

4 Hang Power Cleans

3 Box Get Overs

“Purple Rain” (Time)

For Time, With a Partner

25 Box Get-Overs

50 Hang Power Cleans

100 Wall Balls

50 Hang Power Cleans

25 Box Get-Overs

*Split Work as desired to complete the workout

Box: 40in Box

Barbell: 135/95lb, 61/43kg

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

Time Domain: 16:00–22:00

Time Cap: 25:00

Stimulus: Teamwork / Barbell Cycling / Full-Body Stamina

RPE: 8/10

Primary Objective: Maintain fast, efficient transitions between partners to minimize downtime

Secondary Objective: Break barbell and wall ball sets into sustainable chunks to preserve power output

[Purple Rain: Levels] (Time)

Level 2:

30 Box Jump Overs

60 Hang Power Cleans

90 Wall Balls

60 Hang Power Cleans

30 Box Jump Overs

Box: 24/20in

Barbell: 95/65lb, 43/30kg

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

Level 1:

30 Box Step Overs

60 Hang Power Cleans

90 Wall Balls

60 Hang Power Cleans

30 Box Step Overs

Box: 24/20in

Barbell: 65/45lb, 30/20kg

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

Masters 55+

30 Box Jump Overs

60 Hang Power Cleans

90 Wall Balls

60 Hang Power Cleans

30 Box Jump Overs

Box: 24/20in (Step-Overs Allowed)

Barbell: 95/65lb, 43/30kg

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

Competitor:

For Time, With a Partner

25 Box Get-Overs

50 Hang Power Cleans

100 Wall Balls

50 Hang Power Cleans

25 Box Get-Overs

*Split Work as desired to complete the workout

Box: 40in Box

Barbell: 155/105lb, 70/48kg

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

Hotel / Travel: Solo

15 Bench Jump Overs

25 Dual Dumbbell Hang Power Cleans

100 Air Squats

25 Dual Dumbbell Hang Power Cleans

15 Bench Jump Overs

*Split Work as desired to complete the workout

Dumbbell: 50/35lb, 22.5/15kg

Mobility (Checkmark)

PRVN Mobility #6

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)

Part A)

10:00 EMOM

minute 1: 10 Goblet Cyclist Squats

minute 2: 10 Dual Dumbbell Romanian Deadlifts

Part B)

3 Sets: For Quality

12-15 Prone Banded Hamstrings

10-12 Seated Medball Leg Extensions (10sec Pause on Final Rep)