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WOD – Wed, Mar 18

March 13, 2026

Announcements

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CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Prep

20 Alternating Arm Swings

12 Back Slaps

10 Alternating Scorpions

:20 Extended Plank Reverse Bridge

:30 Glute Bridge Hold

–

2 Sets:

10 Banded Pull-Overs

15 Banded Pull-Aparts

10 Air Squats + 5 Jumping Squats

20 Bear Plank Shoulder Taps

8-10 Kneeling Plyo Push-Ups or Speed Push-Ups (00×0 Tempo)

Specific Barbell Prep

3 Sets:

3 Bench Press + 3 Supine Medball Chest Pass

Building to working Loads

Specific Primer

5 Hand Release Push-Ups

5 Wall Balls

3 Hand Release Push-Ups

5 Wall Balls

Rest 2:00 then hit the workout

Bench Press (Weightlifting Variable Reps & Sets)

Modifications:

Level 1: Every 3:00 x 5 Sets: 6- Reps Across @ 6-7 RPE + 5 Supine Medball Chest Pass

Movement Limitations: Close Grip Bench, Multi Grip Bench, Floor Press, Dumbbell Bench Press

“Faster” (Time)

3 Rounds for Time

25/20 Hand-Release Push-Ups

25 Wall Balls

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

Goal: 6-10 minutes

Time Cap: 12 minutes

RPE: 8–8.5/10

Stimulus: Aerobic Conditioning / Upper Body and Leg Stamina

Primary Objective: Manage the quad and shoulder fatigue by breaking early and efficiently on the Wall Balls, don’t wait for failure to take a rest.

Secondary Objective: Focus to maintain consistent sets across on both the Wall Balls and the Push-Ups. Have a good strategy from the get go that allows for consistency.

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

Level 2

3 Rounds for Time:

20/15 Hand-Release Push-Ups

20 Wall Balls

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

—

Level 1

3 Rounds for Time:

20/15 Elevated Push-Ups

20 Wall Balls

Wall Ball: 10/8lb, 4/3kg, 10/9ft target

—

Masters 55+

3 Rounds for Time:

20/15 Push-Ups

20 Wall Balls

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

[WOD: Competitor & Travel] (Time)

Competitor

3 Rounds for Time:

30/25 Hand-Release Push-Ups

30 Wall Balls

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

—

Travel/Hotel

3 Rounds for Time:

25/20 Push-Ups

25 Dumbbell Thrusters

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

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)

Part A)

3 Sets:

12 Weighted Maltese Raises

12 Weighted Victorian Raises

Part B)

Accumulate

100 Banded Tricep Extensions

100 Banded Bicep Curls

WOD – Tue, Mar 17

March 12, 2026

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Warm-Up

1:00 Row + 1:00 Jump Rope

:30/:30 Quadruped Adductor Hip Rock

:30 Down Dog Calf Stretch

:30/:30 Active Pigeon Stretch (5 sec Pause in Stretch)

:30/:30 Couch Stretch

–

2 Sets

10 Pause Glute Bridges (2sec)

:30 Dead-Bug Alternating Heel Taps

:30 Alternating Bird-Dogs

8/8 Staggered Stance Single KB RDL

Specific Prep

2-3 Sets:

:30-:45 Row, Building Pace

5 Romanian Deadlifts

3 Hang Clean High Pulls

5 Hang Power Cleans

3 Seated Box Jumps, building to working height

:30 Jump Rope Practice

Barbell Prep and Primer

3 Sets:

3 Deadlifts + 2 Seated Box Jumps

Building to working Loads

Deadlift (Weightlifting Variable Reps & Sets)

Modifications:

Level 1: Every 3:00 x 5 Sets: 6-8 Reps as Romanian Deadlift or Traditional Deadlift with light to moderate loads + 3 Seated Position to Vertical Jump

Movement Limitations: Hex Bar Deadlift / Sumo Deadlift / Romanian Deadlift ( + 3 Seated Vertical Leaps )

“Central Intelligence” (Time)

For Time:

1k Row

30 Hang Power Cleans

100 Double Unders

Barbell: 155/105lb, 70/48kg
Score = Time

Goal: 7-11 minutes

Time Cap: 13 minutes

RPE: 8/10

Stimulus: Barbell Conditioning / Aerobic Threshold

Primary Objective: Manage the barbell strategically across the 30 Hang Power Cleans. This is the make-or-break section of the workout and athletes who go unbroken too early will pay with forearm fatigue and trouble on the dubs.

Secondary Objective: Hold a strong, sustainable pace on the row without blowing up before the barbell. Row should feel like an 8/10 effort, so it’s strong but not all out.

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

Level 2

For Time:

1k Row

30 Hang Power Cleans

100 Double Unders

Barbell: 115/75lb, 52/34kg

—

Level 1

For Time:

750m Row

20 Hang Power Cleans

100 Single Unders

Barbell: 75/55lb, 34/25kg

—

Masters 55+

For Time:

1k Row

30 Hang Power Cleans

75 Double Unders

Barbell: 95/65lb, 43/30kg

[Central Intelligence: Competitor & Travel] (Time)

Competitor

For Time:

1k Row

30 Hang Power Cleans

150 Double Unders

Barbell: 185/125lb, 84/57kg

—

Travel / Hotel

For Time:

1000m Run

50 Dumbbell Hang Power Cleans

100 Double Unders

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

Mobility (Checkmark)

10/10 Quadruped Adductor Hip Rock (5s Pause)

1:00/1:00 Half Kneeling Hamstring Stretch

1:00 Down Dog Calf Stretch

1:00 Saddle Pose

Optional Accessories (Checkmark)

3 Sets:

:40 RKC Plank

:40 Sorenson Hold (Weighted)

:20/:20 Paloff Press Hold

WOD – Sun, Mar 15

March 10, 2026

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

Warm-Up

2:00-3:00 Cardio Choice

2 Sets:

10 Banded Pass-Throughs

10 Banded Pull-Aparts

10 Scap Pull-Ups

:20 Hollow Body Hold

:20 Arch Hold

5/5 Half-Kneeling KB Press

Specific Prep

2-3 Sets:

:15 Passive Hang + :15 Active Hang

10 Ring Rows + :15 Ring Support Hold

8 Bradford Press @ empty barbell (front rack to back rack and back to front rack)

Build weighted pull-up loading and confirm strict press weight across sets before the clock starts. The Bradford Press is a range of motion primer, not a working set, so keep it light and smooth.

–

Then.. Add Loads to barbell prior to starting

Strength EMOM (2 Rounds for weight)

12:00 EMOM

minute 1: 3-3-2-2-1-1 Weighted Strict Pull-Ups

minute 2: Unbroken Strict Press @ 55% of 1RM

*1 sec Pause Overhead on each Strict Press Rep

Weighted Pull-Ups: Start with heavy sets of 3 and add loads as the reps descend to sets of 1.

Strict Press: The weight will be taken from the floor and we are looking to tackle 50% for an unbroken set of reps in the range of 10-15 reps on each set, with the focus on volume accumulation and a challenging unbroken set that varies lightly set to set.
Goal: Consistent unbroken sets on the press each minute / Near maximal loading on the 2s and 1s for pull-ups

RPE: 7.5-8/10

Stimulus: Vertical Push / Pull Strength Endurance

Primary Objective: Protect the unbroken standard on the strict press across all 6 sets. The pause overhead is intentional and should not be rushed. Quality and volume accumulation are the priority here, not load.

Secondary Objective: Build pull-up loading with intention. Athletes should arrive at the 2s and 1s at a weight that is genuinely challenging, not simply heavy for appearance. The descending rep scheme exists to allow loading to climb safely.

[Strength EMOM: Level 2, Lever 1, & Masters 55+] (2 Rounds for weight)

Level 2:

12:00 EMOM

minute 1: 5-7 Strict Pull-Ups

minute 2: Unbroken Strict Press @ 55% of 1RM

*1 sec Pause Overhead on each Strict Press Rep

—

Level 1:

12:00 EMOM

minute 1: 5-7 Banded Strict Pull-Ups

minute 2: Unbroken Strict Press @ 55% of 1RM

*1 sec Pause Overhead on each Strict Press Rep

—

Masters 55+

As prescribed

[Strength EMOM: Competitor & Travel] (2 Rounds for weight)

Competitor

As prescribed

—

Travel / Hotel:

12:00 EMOM

minute 1: 5-7 Strict Pull-Ups or Strict Chest to Bar

minute 2: Unbroken Dual Dumbbell Strict Press

*1 sec Pause Overhead on each Strict Press Rep

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

Body Building Finisher (Checkmark)

For Quality

3 Sets:

10 Ring Bicep Curls

10 Single Ring Tricep Extension

Rest :30

20 Weighted Russian Twists *

-Max Unbroken Hollow Hold

Rest 1:00

*Each time the weight touches the floor we will count each rep

Mobility (Checkmark)

PRVN Mobility #5

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 – Sun, Mar 15

March 10, 2026

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

Warm-Up

2:00-3:00 Cardio Choice

2 Sets:

10 Banded Pass-Throughs

10 Banded Pull-Aparts

10 Scap Pull-Ups

:20 Hollow Body Hold

:20 Arch Hold

5/5 Half-Kneeling KB Press

Strength EMOM (2 Rounds for weight)

12:00 EMOM

minute 1: 3-3-2-2-1-1 Weighted Strict Pull-Ups

minute 2: Unbroken Strict Press @ 55% of 1RM

*1 sec Pause Overhead on each Strict Press Rep

Weighted Pull-Ups: Start with heavy sets of 3 and add loads as the reps descend to sets of 1.

[Strength EMOM: Level 2, Lever 1, & Masters 55+] (2 Rounds for weight)

[Strength EMOM: Competitor & Travel] (2 Rounds for weight)

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

Body Building Finisher (Checkmark)

For Quality

3 Sets:

10 Ring Bicep Curls

10 Single Ring Tricep Extension

Rest :30

20 Weighted Russian Twists *

-Max Unbroken Hollow Hold

Rest 1:00

*Each time the weight touches the floor we will count each rep

Mobility (Checkmark)

PRVN Mobility #5

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, Mar 14

March 9, 2026

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

Warm-Up

2:00-3:00 Cardio Choice

2 Sets:

:20/:20 Samson Lunge Stretch

10 Alt Box Step-Ups

20 Pogo Jumps

10 Kettlebell Deadlifts

Specific Prep

8 Medball Squats

8 Medball Presses

8 Box Jumps

8 Russian Kettlebell Swings

–

8 Wall Balls

8 Box Jumps

8 American Kettlebell Swings

Primer

1 Set with Partner

4-4 Wall Balls

4-4 Box Jumps

4-4 American Kettlebell Swings

*

Practice Transitions and Smooth Quick breaks between sets.

CrossFit Games Open 26.3 (Checkmark)

“Partner Morrison” (Time)

For Time | With a Partner

50-40-30-20-10

Wall Balls

Box Jumps

American Kettlebell Swings

*Split / Partition as desired with a partner

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

Box Jumps: 24/20in

Kettlebell: 53/35lb, 24/16kg
U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

Goal: 18–26 minutes / Cap: 30:00

RPE: 8/10

Stimulus: Aerobic Capacity / Muscular Endurance

Primary Objective: Smart partitioning keeping both athletes fresh and continuous work output with not long rest periods.

Secondary Objective: Manage the descending rep scheme strategically. Manage the early sets and sprint the last sets.

[Partner Morrison: Competitor & Travel] (Time)

Competitor:

For Time | With a Partner

50-40-30-20-10

Wall Balls

Box Jumps

American Kettlebell Swings

Split / Partition reps as desired with a partner

Wall Ball: 30/20lb (14/9kg) to 10/9ft

Box Jumps: 30/24in

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

—

For Time | Solo

25-20-15-10-5

Dumbbell Thrusters

Broad Jumps

Dual Dumbbell Hang Muscle Snatch

Dumbbells: 2 x 30/20lb (14/9kg)

Mobility (Checkmark)

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)

4 Sets: For Quality

10-12 Reverse Nordic Curls

12-15 Weighted Hip Extensions

WOD – Sat, Mar 14

March 9, 2026

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

Warm-Up

2:00-3:00 Cardio Choice

2 Sets:

:20/:20 Samson Lunge Stretch

10 Alt Box Step-Ups

20 Pogo Jumps

10 Kettlebell Deadlifts

Specific Prep

8 Medball Squats

8 Medball Presses

8 Box Jumps

8 Russian Kettlebell Swings

–

8 Wall Balls

8 Box Jumps

8 American Kettlebell Swings

Primer

1 Set with Partner

4-4 Wall Balls

4-4 Box Jumps

4-4 American Kettlebell Swings

*

Practice Transitions and Smooth Quick breaks between sets.

CrossFit Games Open 26.3 (Checkmark)

“Partner Morrison” (Time)

For Time | With a Partner

50-40-30-20-10

Wall Balls

Box Jumps

American Kettlebell Swings

*Split / Partition as desired with a partner

Goal: 18–26 minutes / Cap: 30:00

RPE: 8/10

Stimulus: Aerobic Capacity / Muscular Endurance

[Partner Morrison: Level 2, Lever 1, & Masters 55+] (Time)

[Partner Morrison: Competitor & Travel] (Time)

Competitor:

For Time | With a Partner

50-40-30-20-10

Wall Balls

Box Jumps

American Kettlebell Swings

Split / Partition reps as desired with a partner

Wall Ball: 30/20lb (14/9kg) to 10/9ft

Box Jumps: 30/24in

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

—

For Time | Solo

25-20-15-10-5

Dumbbell Thrusters

Broad Jumps

Dual Dumbbell Hang Muscle Snatch

Dumbbells: 2 x 30/20lb (14/9kg)

Mobility (Checkmark)

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)

4 Sets: For Quality

10-12 Reverse Nordic Curls

12-15 Weighted Hip Extensions

WOD – Fri, Mar 13

March 8, 2026

Announcements

CrossFit East River – WOD

Bench Press (Weightlifting Variable Reps & Sets)

Goal: Controlled, quality reps across all three sets with load climbing each set. Set 3 at 80% should feel strong and confident, not a grind. With the 3:00 working window athletes should be set, focused, and ready before each set begins.

Level 1: 9-7-5 keeping all sets @ 6-7 RPE with quality rep focus and some in the tank.

Travel/Hotel: Dual Dumbbell Bench Press or Dual Dumbbell Floor Press for 15-12-9 reps at a challenging and consistent loading across all three sets.

Modifications and Adjustments

– Adjust grip width for athletes dealing with shoulder or wrist discomfort. A slightly narrower grip can reduce stress on the anterior shoulder without compromising the pressing pattern.

– Move to a Floor Press to limit range of motion for athletes dealing with shoulder impingement or discomfort at the bottom of the press.

– Adjust to Single Arm Dumbbell Press for athletes managing a unilateral shoulder limitation, allowing each side to be trained independently.

“Iron Mile” (Time)

For Time:

4 Sets:

16/12 Calorie Echo Bike

10 Strict Handstand Push-Ups

50ft (15m) Goblet Walking Lunge

Rest 1:00 b/t sets

Kettlebell: 53/35lb, 24/16kg
Goal: Each set completed in 2:30–3:15 | Total time under 16:00 with rest

Time Cap: 17:00

RPE: 8–8.5/10

Stimulus: Gymnastics Strength / Aerobic Capacity

Primary Objective: Protect the strict pressing strength across all 4 sets. Handstand push-ups should be unbroken or quick sets of 5+5, or 4+3+3… if athletes are failing reps by set 3, the stimulus is lost.

Secondary Objective: Keep the goblet lunge load honest. This is not a recovery movement and should be a challenging, unbroken 50ft (15m) leaving athletes breathing before the rest window begins.

[Iron Mile: Level 2, Lever 1, & Masters 55+] (Time)

Level 2:

5 Sets

16/12 Calorie Echo Bike

8 Strict Handstand Push-Ups

50ft / 15m Goblet Walking Lunge

Rest 1:00 between sets

Reduce depth on Strict HSPU with 1–2 Abmat

Kettlebell: 44/26lb, 20/12kg

—

Level 1:

5 Sets

12/9 Calorie Echo Bike

8 Dumbbell Strict Press

50ft / 15m Goblet Walking Lunge

Rest 1:00 between sets

Dumbbells: 2 x 25/15lb (12/7kg)

Focus on vertical torso and full lockout on press

Goblet Lunge: 1 x 25/15lb

—

Masters 55+

5 Sets

12/9 Calorie Echo Bike

8 Strict Handstand Push-Ups to 1–2 Abmat

50ft (15m) Goblet Walking Lunge

Rest 1:00 between sets

Kettlebell: 44/26lb, 20/12kg

[Iron Mile: Competitor & Travel] (Time)

Competitor:

5 Sets

16/12 Calorie Echo Bike

8 Def Strict Handstand Push-Ups

50ft (15m) Goblet Walking Lunge

Rest 1:00 between sets

Add a 10lb / 5kg plate deficit on Strict HSPU

Kettlebell: 70/53, 32/24kg

—

Travel / Hotel:

5 Sets

200m Run

8 Dumbbell Strict Press

16 Goblet Lunge

Rest 1:00 between sets

Dumbbells: 2 x 50/35lb (22.5/12kg)

Goblet Lunge: 1 x 50/35lb (22.5/12kg)

CrossFit Games Open 26.3 (Checkmark)

TBD!

[Long Haul: Level 2, Lever 1, & Masters 55+] (5 Rounds for time)

Level 2

Every 6:00 x 5 Sets

400m Run

100ft (30m) Farmers Carry

300m Row

50 Double Unders

Farmers Carry: 2 x 53/35lb (24/16kg)

—

Level 1

Every 6:00 x 5 Sets

200m Run

100ft (30m) Farmers Carry

200m Row

25 Double Unders or 50 Single Unders

Farmers Carry: 2 x 35/26lb (16/12kg)

—

Masters 55+

Every 6:00 x 5 Sets

400m Run

100ft (30m) Farmers Carry

300m Row

50 Double Unders

Farmers Carry: 2 x 53/35lb (24/16kg)

[Long Haul: Competitor & Travel] (5 Rounds for time)

Competitor

Every 6:00 x 5 Sets

400m Run

100ft (30m) Farmers Carry

300m Row

50 Double Unders

Farmers Carry: 2 x 85/65lb (38.5/30kg)

—

Travel / Hotel:

For Time

Every 6:00 x 5 Sets

400m Run

:30 Farmers Hold

200m Run

50 Double Unders

Farmers Carry: 2 x 70/53lb, 32/24kg

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)

For Quality

3 Sets:

15 Wall Tibialis Raises

100ft (30m) Sled Push

:30/:30 Paloff Press Hold

WOD – Fri, Mar 13

March 8, 2026

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

Warm-Up

400m Easy Run

2 Sets:

:15 Wall Lean March + 10 Wall Lean Quick Switch

10m A-Skips + 10m B-Skips

:20 Seated Runner Arm Swings

250m Moderate Row (build last 100m)

Specific Prep

2 Sets:

8/8 Dead Bugs (slow, controlled)

6/6 Half-Kneeling KB Press

50ft (15m) Single-Arm KB Overhead Carry (light, each side)

10 Glute Bridge March

:20 Side Plank (each side)

Primer

200m Run (smooth, not fast)

50-100ft (15-30m) Farmers Carry @ Working Loads

150m Row Building to working pace

10-15 Double Unders, :20 Practice, or 25 Single Unders

Use this to confirm carry load, row damper, and rope rhythm. Athletes should arrive at the clock warm and ready, not pre-fatigued

CrossFit Games Open 26.3 (Checkmark)

TBD!

“Long Haul” (5 Rounds for time)

For Time

Every 6:00 x 5 Sets

400m Run

100ft (30m) Farmers Carry

300m Row

50 Double Unders

Farmers Carry: 2 x 70/53lb, 32/24kg
Score = Sum Total Time

Goal: Each set completed in 4:30–5:30 | 30–90 seconds of rest per round

RPE: 7/10

Stimulus: Aerobic Endurance / Grip

Primary Objective: Run and row at a pace sustainable across all 5 sets. This is not a sprint workout, this is a workout that is meant to be paced and kept under control.

Secondary Objective: Even or descending splits from set 1-5.

[Long Haul: Level 2, Lever 1, & Masters 55+] (5 Rounds for time)

[Long Haul: Competitor & Travel] (5 Rounds for time)

Farmers Carry: 2 x 70/53lb, 32/24kg

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)

For Quality

3 Sets:

15 Wall Tibialis Raises

100ft (30m) Sled Push

:30/:30 Paloff Press Hold

WOD – Thu, Mar 12

March 7, 2026

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Warm-Up

1-2 Sets

1:00 Cardio Choice (Ideally Bike)

5/5 Kettlebell Halo

5/5 Kettlebell Windmill

8/8 Single Leg Kettlebell Romanian Deadlift

4/4 Pendulum Lunges

Specific Barbell Prep / Empty to Light Barbell

8-10 Empty Barbell Bench Press

Then build to working load and complete:

5 Reps @ 50% of 1RM

3 Reps @ 60% of 1RM

2 Reps @ 65% of 1RM

Athletes should arrive at Set 1 feeling warm through the chest and shoulders, confident in their setup, grip, and posterior chain set-up

Specific Primer / After Bench Press

9/7 Calorie Echo Bike

3-5 Box Pike Handstand Push-Ups or 3 Slow Descent HSPU Negatives (:03 descent)

25ft Goblet Walking Lunge @ Warm-Up Load

–

9/7 Calorie Echo Bike

3 Slow Descent HSPU Negatives (:03 descent) or 3 Strict Handstand Push-Ups to 1 AbMat

25ft Goblet Walking Lunge @ Working Load

–

9/7 Calorie Echo Bike

3-5 Strict Handstand Push-Ups or Modification for the Workout

25ft Goblet Walking Lunge @ Working Load

Progress athletes through the HSPU ladder based on their level. Coaches should confirm the scaling tier and depth standard before the clock starts on “Iron Mile.”

Bench Press (Weightlifting Variable Reps & Sets)

“Iron Mile” (Time)

For Time:

4 Sets:

16/12 Calorie Echo Bike

10 Strict Handstand Push-Ups

50ft (15m) Goblet Walking Lunge

Rest 1:00 b/t sets

Kettlebell: 53/35lb, 24/16kg
Goal: Each set completed in 2:30–3:15 | Total time under 16:00 with rest

Time Cap: 17:00

RPE: 8–8.5/10

Stimulus: Gymnastics Strength / Aerobic Capacity

[Iron Mile: Level 2, Lever 1, & Masters 55+] (Time)

Level 2:

5 Sets

16/12 Calorie Echo Bike

8 Strict Handstand Push-Ups

50ft / 15m Goblet Walking Lunge

Rest 1:00 between sets

Reduce depth on Strict HSPU with 1–2 Abmat

Kettlebell: 44/26lb, 20/12kg

—

Level 1:

5 Sets

12/9 Calorie Echo Bike

8 Dumbbell Strict Press

50ft / 15m Goblet Walking Lunge

Rest 1:00 between sets

Dumbbells: 2 x 25/15lb (12/7kg)

Focus on vertical torso and full lockout on press

Goblet Lunge: 1 x 25/15lb

—

Masters 55+

5 Sets

12/9 Calorie Echo Bike

8 Strict Handstand Push-Ups to 1–2 Abmat

50ft (15m) Goblet Walking Lunge

Rest 1:00 between sets

Kettlebell: 44/26lb, 20/12kg

[Iron Mile: Competitor & Travel] (Time)

Competitor:

5 Sets

16/12 Calorie Echo Bike

8 Def Strict Handstand Push-Ups

50ft (15m) Goblet Walking Lunge

Rest 1:00 between sets

Add a 10lb / 5kg plate deficit on Strict HSPU

Kettlebell: 70/53, 32/24kg

—

Travel / Hotel:

5 Sets

200m Run

8 Dumbbell Strict Press

16 Goblet Lunge

Rest 1:00 between sets

Dumbbells: 2 x 50/35lb (22.5/12kg)

Goblet Lunge: 1 x 50/35lb (22.5/12kg)

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

Optional Accessories (Checkmark)

For Quality

4 Sets:

7/5 Ring Dips

:10-:15 Ring L-Sit

12 V-Ups

WOD – Thu, Mar 12

March 7, 2026

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Warm-Up

1-2 Sets

1:00 Cardio Choice (Ideally Bike)

5/5 Kettlebell Halo

5/5 Kettlebell Windmill

8/8 Single Leg Kettlebell Romanian Deadlift

4/4 Pendulum Lunges

Bench Press (Weightlifting Variable Reps & Sets)

“Iron Mile” (Time)

For Time:

4 Sets:

16/12 Calorie Echo Bike

10 Strict Handstand Push-Ups

50ft (15m) Goblet Walking Lunge

Rest 1:00 b/t sets

Kettlebell: 53/35lb, 24/16kg
Goal: Each set completed in 2:30–3:15 | Total time under 16:00 with rest

Time Cap: 17:00

RPE: 8–8.5/10

Stimulus: Gymnastics Strength / Aerobic Capacity

[Iron Mile: Level 2, Lever 1, & Masters 55+] (Time)

Level 2:

5 Sets

16/12 Calorie Echo Bike

8 Strict Handstand Push-Ups

50ft / 15m Goblet Walking Lunge

Rest 1:00 between sets

Reduce depth on Strict HSPU with 1–2 Abmat

Kettlebell: 44/26lb, 20/12kg

—

Level 1:

5 Sets

12/9 Calorie Echo Bike

8 Dumbbell Strict Press

50ft / 15m Goblet Walking Lunge

Rest 1:00 between sets

Dumbbells: 2 x 25/15lb (12/7kg)

Focus on vertical torso and full lockout on press

Goblet Lunge: 1 x 25/15lb

—

Masters 55+

5 Sets

12/9 Calorie Echo Bike

8 Strict Handstand Push-Ups to 1–2 Abmat

50ft (15m) Goblet Walking Lunge

Rest 1:00 between sets

Kettlebell: 44/26lb, 20/12kg

[Iron Mile: Competitor & Travel] (Time)

Competitor:

5 Sets

16/12 Calorie Echo Bike

8 Def Strict Handstand Push-Ups

50ft (15m) Goblet Walking Lunge

Rest 1:00 between sets

Add a 10lb / 5kg plate deficit on Strict HSPU

Kettlebell: 70/53, 32/24kg

—

Travel / Hotel:

5 Sets

200m Run

8 Dumbbell Strict Press

16 Goblet Lunge

Rest 1:00 between sets

Dumbbells: 2 x 50/35lb (22.5/12kg)

Goblet Lunge: 1 x 50/35lb (22.5/12kg)

Mobility (Checkmark)

Optional Accessories (Checkmark)

For Quality

4 Sets:

7/5 Ring Dips

:10-:15 Ring L-Sit

12 V-Ups