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WOD – Sun, Oct 12

October 7, 2025

Announcements

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CrossFit East River – WOD

Warm-up (Checkmark)

General Prep

2 Sets: For Quality

:40 Echo Bike

10/10m Lateral Shuffle

8 Bar Kip Swings

8 Ring Rows

10 Air Squats

:15 Wall Facing Handstand Hold

Specific Prep / Primer

5/4 Calorie Bike

2 Shuttle Runs

5 Pull-Up or Modification (Banded Strict Pull-Ups / Jumping Pull-Ups)

5 Goblet Squats @ working loads

1 Wall Walk

“When I Come Around” (AMRAP – Rounds)

40:00 EMOM

minute 1: 15/11 Echo Bike or 16/13 Calorie Bike Erg

minute 2: 6 Shuttle Run

minute 3: 15 Pull-Ups

minute 4: 15 Kettlebell Goblet Squats

minute 5: 3 Wall Walks

Kettlebell Goblet Squat: 53/35lb, 24/16kg

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

Wall Walk: 10 in from the Wall
Score: Competed Minutes (For example, if all work is completed as prescribed, score is 40 rounds).

Goal: Sustain consistent pacing and complete all movements inside :45 seconds

Stimulus: Long, aerobic stamina builder with muscular endurance. High-volume durability under moderate fatigue.

RPE: 6-7/10 early, rising to 8/10 by the final rounds due to accumulated fatigue.

Primary Objective: Hold quality movement standards across all stations while staying under :45 of work each round.

Secondary Objective: Maintain aerobic and set consistency with little to know drop off in output.

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)

For Quality:

5 Sets

:30 Weighted Wall Sit

:30 Wall Facing Handstand Hold

WOD – Sat, Oct 11

October 6, 2025

Announcements

TESTING WEEK!

Get ready to hit some PRs this week

CrossFit East River – WOD

“Boulevard of Broken Dreams” (Time)

5 Rounds for Time, as 4 Person Waterfall

20 Bench Press

25 Sit-Ups

20 Alternating Dumbbell Hang Snatch

20/14 Calorie Row

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

Dumbbell: 50/35lb, 22.5/15kg
Score: Time

Time Cap: 35:00

Goal: 24:00-30:00

Stimulus: Team-based conditioning with a push–pull–core combo under aerobic pressure. The waterfall format demands athletes maintain consistent pacing without major drop-off.

RPE: 8/10

Primary Objective: Hold consistent split times across all 5 rounds with clean execution of the bench and snatch.

Secondary Objective: Minimize transition time between stations while maintaining quality on GHD/core work.

[Boulevard of Broken Dreams: Levels] (Time)

Level 2:

5 Rounds for Time, as 4 Person Waterfall

20 Bench Press

15 GHD Sit-Ups

20 Alternating Dumbbell Hang Snatch

15/12 Calorie Row

Barbell Bench: 115/75lb, 52/34kg

Dumbbell: 35/25lb, 15/12kg

—

Level 1:

5 Rounds for Time, as 4 Person Waterfall

20 Bench Press

20 Abmat Sit-Ups

20 Alternating Dumbbell Hang Snatch

12/9 Calorie Row

Barbell Bench: 50-55% of 1RM

Dumbbell: 25/15lb, 12/7kg

—

Masters 55+:

5 Rounds for Time, as 4 Person Waterfall

20 Bench Press

15 V-Ups

20 Alternating Dumbbell Hang Snatch

15/12 Calorie Row

Barbell Bench: 95/65lb, 43/30kg

Dumbbell: 30/20lb, 14/9kg

—

Competitor:

5 Rounds for Time, as 4 Person Waterfall

20 Bench Press

20 GHD Sit-Ups

20 Alternating Dumbbell Hang Snatch

20/14 Calorie Row

Barbell Bench: 155/105lb, 70/48kg

Dumbbell: 70/50lb, 32/22.5kg

—

Travel / Hotel Gym: Solo

5 Rounds for Time

20 Dumbbell Bench

20 V-Ups

20 Alternating Dumbbell Hang Snatch

200m Run

Dumbbells: 50/35lb, 22.5/15kg

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

3 Sets:

10-12 Ring Tricep Extensions

:30 Hollow Hold

Gymnastics – Fri, Oct 10

October 5, 2025

Announcements

TESTING WEEK!

Get ready to hit some PRs this week

CrossFit East River – Gymnastics

Week 1 – Pull-Ups

Activation (Checkmark)

Scap Pull-Ups: 2×8

Small KipSwings (small hollow/arch): 2×10

Strict Strength (Checkmark)

Beginner: Banded Pull-Ups (3×5–8)

Intermediate: Strict Pull-Ups (3×3–5)

Advanced: Weighted Strict Pull-Ups (3×3)

Kipping Mechanics (Checkmark)

Hollow/Arch on Floor: 2×20s

Kipping Swing on Bar: 3×6–8

Butterfly Kips for advanced athletes working on Butterfly Pullups (Circular Kip): 3×10

Application (Checkmark)

5 sets of max-quality reps at athlete’s level

“Hanging By a Minute” (Checkmark)

EMOM x 10

4–8 Pull-Ups (scale as needed)

Then Max Push-Ups until :40

Rest until next minute

WOD – Fri, Oct 10

October 5, 2025

Announcements

CrossFit East River – WOD

Warm-up (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 Alternating Box Step-Ups + 4 Box Jumps

8/8 Single-Leg Barbell Romanian Deadlift

10 Dead-Bugs

10 Bird-Dogs

Specific Deadlift Prep and Build

5 Deadlifts with Barbell off the floor

3 Deadlifts @ 50-55%

3 Deadlifts @ 60%

Then put starting loads on the barbell to have a 15:00 clock going

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

Adjust to working loads on the Deadlift Bar

then…

4 Deadlifts

4 Box Jumps

2 Deadlifts

2 Box Jumps

Deadlift (Take 15:00 minutes
Establish a 3RM Deadlift)

G oal: 90% of 1RM

Movement Adjustments (If Needed)

– Hex Bar Deadlift: More upright torso, change of torso angle

– Sumo Deadlift: Change of torso angle, more glute and hamstring, less low back

– Block Deadlift: Adjusting to shorter range of motion

– Barbell Hip Thrust: Hits glutes and hamstrings with no lower back

Level 1: 4 Sets x 5 Reps @ 6 RPE, Focusing on 2121 Tempo

“Give Me Novacaine” (Time)

For Time

9-15-21-15-9

Deadlifts

Box Jumps

Barbell: 225/155lb, 102/70kg

Box: 24/20in
Score: Time

Time Cap: 15:00

Goal: 6:00–10:00

Stimulus: Posterior chain stamina and lower body muscular endurance tester.

RPE: 8–9/10

Primary Objective: Move deadlifts in efficient sets. The goal today will be to keep to 3 sets or less.

Secondary Objective: Maintain a quick but safe rhythm on box jumps. The focus should be to maintain a pace of 10+ reps per every 30 seconds.

[Give Me Novacaine: Levels] (Time)

Level 2:

For Time

9-15-21-15-9

Deadlifts

Box Jumps

Barbell: 185/125lb, 84/57kg

Box: 24/20in

Score: Time

—

Level 1:

For Time

9-15-21-15-9

Deadlifts

Box Step-Ups

Barbell: 60% of 1RM

Box: 24/20in

Score: Time

—

Masters 55+:

For Time

9-15-21-15-9

Deadlifts

Box Jumps

Barbell: 155/105lb, 70/48kg

Box: 24/20in, Step-Ups Allowed

Score: Time

—

Competitor:

For Time

9-15-21-15-9

Deadlifts

Box Jumps

Barbell: 245/165lb , 110/75kg

Box: 24/20in

Score: Time

—

Travel / Hotel Gym:

For Time

9-15-21-15-9

Dual Dumbbell Deadlifts

Bench Jump Overs

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

Bench: 18in

Score: Time

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)

For Quality

3 Sets:

1:00 Weighted Forearm Plank

1:00 Sorenson Hold

WOD – Thu, Oct 9

October 4, 2025

Announcements

CrossFit East River – WOD

Warm-Up (Checkmark)

General Warm-Up:

2:00 Cardio Choice

–

2 Sets

10 Scapular Pull-Ups

5/5 Single Arm Ring Rows

12 Deep Lunge Mountain Climbers

10 Down Dog Toe Touches

8/8 Quadruped Throacic Rotations

–

2 Sets: For Quality

8 Bradform Press with Lockout

4 No Jump Burpees

4 Jump Pull-Ups with Controlled eccentric

Specific Warm-Up:

5 Push Press @ 40-50%

5 Push Press @ 50-55%

3 Push Press @ 55-60%

–

Then load to a good starting weight at around 60% on the bar

Benchmark Testing (Checkmark)

Part A) 0:00-10:00

Push Press 3RM

10:00-12:00 Rest

Part B) 12:00 – 13:00

-Max Unbroken Strict Pull-Ups

13:00 – 15:00 Rest

Part C) 15:00 – 20:00

For Time:

50 Burpees to Bumper Plate 45lb (20kg)

*Must reach full hip extension on Weight Plate
Score:

Part A) Load

Part B) Reps

Part C) Time

Goal:

– Push Press: Find a true 3RM at 95%+ of your 1RM

– Pull-Ups: Complete 5+ unbroken strict pull-ups

– Burpees: Complete the 50 Burpees in under 4:00 .

Stimulus: Strength and stamina test combining overhead barbell pressing, strict gymnastics pulling, and fast-paced bodyweight conditioning.

RPE: 9/10

Primary Objective: Hit a technically sound 3RM push press and accumulate quality strict pull-ups.

Secondary Objective: Push aggressively on the 50 burpees to plate and complete in under 4:00 minutes

[Benchmark Testing: Levels] (Checkmark)

Level 2:

Part B) 12:00 – 13:00

-1:00 AMRAP Strict Pull-Ups

*Does not have to be unbroken

—

Level 1:

Part B)

-1:00 AMRAP Banded Strict Pull-Ups

*Does not have to be unbroken

Part C)

For Time:

35 Burpees

—

Masters 55+:

Part B)

-1:00 AMRAP Strict Pull-Ups

*Does not have to be unbroken

Part C)

For Time:

35 Burpees to Bumper Plate 45lb (20kg)

*Must reach full hip extension on Weight Plate

—

Competitor:

Part B)

-Max Unbroken Strict Pull-Ups (20/14lb, Weight Vest)

—

Travel / Hotel Gym:

As prescribed

If no barbell, sub 8-10RM Dumbbell Push Press

A): Push Press (Establish a 3-Rep Max Push Press)

Part A) 0:00-10:00

Push Press 3RM

10:00-12:00 Rest

B): Pull-ups (Establish a Max Unbroken set of Strict Pullups)

Part B) 12:00 – 13:00

-Max Unbroken Strict Pull-Ups

13:00 – 15:00 Rest

C): 50 Burpees to Plate (Time)

Part C) 15:00 – 20:00

For Time:

50 Burpees to Bumper Plate 45lb (20kg)
*Must reach full hip extension on Weight Plate

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:

10-12 Barbell Z-Press

10-12 Ring Rows

Load: Choice

WOD – Wed, Oct 8

October 3, 2025

Announcements

CrossFit East River – WOD

Warm-up (Checkmark)

General Warm-Up

2 Sets, For Quality

200m Run

:30 Jump Rope (Running Singles, Singles, Double Unders)

10m A Skips

10m B-Skips

2x (10m/10m) Lateral Shuffle

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

“Brain Stew” (Time)

4 Rounds for Time

500m Row

50 Double Unders

800m Run
Score: Time

Time Cap: 35:00

Goal: 24:00–28:00 total time, aiming for consistent splits per round. Split per round @ 6-7 minutes / round

Stimulus: Aerobic stamina and cyclical efficiency with interference from skill work under fatigue.

RPE: 7.5–8.5/10

Primary Objective: Consistent Pacing Round to Round

Secondary Objective: Complete in under 28 minutes

[Brain Stew: Levels] (Time)

Level 2:

4 Rounds for Time

400m Row

40 Double Unders

600m Run

Score: Time

—

Level 1:

4 Rounds for Time

300m Row

75 Single Unders

500m Run

Score: Time

—

Masters 55+:

4 Rounds for Time

400m Row

40 Double Unders

600m Run

Score: Time

—

Competitor:

As prescribed

—

Travel / Hotel Gym:

5k Run Time Trial

Mobility (Checkmark)

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00/:100 Scorpion Stretch

1:00 Child’s Pose

Optional Accessories (Checkmark)

For Quality

3 Sets:

100/100ft (30/30m) Kettlebell Mixed Rack + Overhead Carry

15 Wall Tibialis Raises

10/10 Dumbbell Weighted Single Leg Calf Raise

Load: Choice

WOD – Tue, Oct 7

October 2, 2025

Announcements

CrossFit East River – WOD

Warm-up (Checkmark)

General Warm-Up

3 Sets: For Quality

1:00 Cardio Choice

8 Medball Deadlifts + 8 Medball Front Squats

10 Medball Straight Leg Sit-Ups

10 Deep Squat Thoracic Rotations

Specific Warm-Up:

5 Back Squats @ 50-55%

5 Back Squats@ 55-60%

3 Back Squats @ 60-65%

–

Then Load to Working Weights on the Bar

–

Workout Primer after Back Squat

8 Bar Kip Swings

4 Strict Knee Raises

8 Wall Balls

4 Kipping Knees to Chest

4-6 Kipping Toes to Target, building towards bar or ideal height for the workout

Back Squat (Take 15:00 minutes
Establish a 3RM Back Squat)

Movement Adjustments (If Needed)

– Box Squat: For Knee Pain or Instability

– Split Squat: For Back Pain or SI Joint Dysfunction

– 5×5 Back Squats @ moderate loads for athletes coming back to the gym

Level 1: 5 Reps Back Squat to 8 RPE

“Basket Case” (AMRAP – Reps)

10:00 AMRAP

Max Wall Balls

EMOM, Starting @ 0:00

Complete 10 Toes to Bar

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

Goal: 100–125+ Wall Balls by the end of 10 minutes.

Stimulus: Muscular endurance and midline fatigue management with interference.

RPE: 8.5/10

Primary Objective: Accumulate as many wall balls as possible without breaking into excessive small sets.

Secondary Objective: Complete the toes to bar in 3 sets or less and under 35 seconds to allow for maximizing time on the Wall Ball.

[Basket Case: Levels] (AMRAP – Reps)

Level 2:

10:00 AMRAP

Max Wall Balls

EMOM, Starting @ 0:00

Complete 10 Alternating Toes to Bar

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

Score: Reps

—

Level 1:

10:00 AMRAP

Max Wall Balls

EMOM, Starting @ 0:00

Complete 10 Kipping Knee Raises

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

Score: Reps

—

Masters 55+:

10:00 AMRAP

Max Wall Balls

EMOM, Starting @ 0:00

Complete 8 Toes to Bar

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

Score: Reps

—

Competitor:

10:00 AMRAP

Max Wall Balls

EMOM, Starting @ 0:00

Complete 12 Toes to Bar

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

Score: Reps

—

Travel / Hotel Gym:

10:00 EMOM

10 V-Ups + 15 Air Squats

Mobility (Checkmark)

: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)

For Quality

3 Sets:

15 Medball Knee Extensions

:30/:30 Split Stance Paloff Press Hold

Load: Choice

WOD – Mon, Oct 6

October 1, 2025

Announcements

CrossFit East River – WOD

Warm-up (Checkmark)

Mobility, Body Heat, and Activation

25/20 Calorie Row @ Easy Pace

:30 Alternating Overhead Tricep / Lat Stretch

:30 Childs Pose

:20 Extended Plank Reverse Bridge

8/8 Quadruped Thoracic Rotations

General Prep

3 Sets: For Quality

12/9 Calorie Echo

9 Kettlebell Swings (Set 1: Russian, Set 2: American)

6 Inchworm Push-Ups

3 High Box Jumps *Building Height

Barbell Primer

2 Sets w/ Empty Barbell

High Hang Power Clean

Hang Power Clean

Low Hang Power Clean

–

3-4 Sets: with light to moderate loads

Clean Lift Off

Clean Pull

Power Clean

Power Clean (Every 90 seconds x 10 Sets
1 Power Clean

*Starting @ 60-65% of 1RM and building up to a new 1RM for the Day)

Movement Adjustments (If Needed)

– 3RM Power Clean *not TnG (Keep things lighter)

– Block Power Clean (For those with some lower back limitations)

– 3 Hang Power Cleans (lighter loads: Newer Athletes)

Level 1: 3 Rep Hang Power Clean (Up to 8 RPE)

“American Idiot” (5 Rounds for time)

Every 3:00 x 5 Sets

15/11 Echo Bike or 16/13 Calorie Bike Erg

5 Power Cleans

15 American Kettlebell Swings

Power Cleans: 75% of 1RM

Kettlebell Swings: 53/35lb, 24/16kg
Score: Sum Total Time

Time Cap: 2:40 / Set

Goal: Complete each set in ~2:00-2:15, leaving ~:45-1:00 of rest before the next interval.

Stimulus: Posterior chain power with cyclical fatigue under moderate-to-heavy barbell loading. This piece is built to develop repeatable intensity and stamina across intervals. Think Battery Work

RPE: 8–9/10

Primary Objective: Finish each round unbroken on the kettlebell swings and complete power cleans within :30-40 of touching the bar.

Secondary Objective: Hold consistent bike pacing across all 5 sets, avoiding large drop-off in RPMs

[American Idiot: Levels] (5 Rounds for time)

Level 2:

Every 3:00 x 5 Sets

12/9 Echo Bike

5 Power Cleans

12 American Kettlebell Swings

Power Cleans: 75% of 1RM

Kettlebell Swings: 53/35lb, 24/16kg

Score: Sum Total Time

–

Level 1:

Every 3:00 x 5 Sets

10/7 Echo Bike

10 Hang Power Cleans

12 Russian Kettlebell Swings

Power Cleans: Light to moderate loads

Kettlebell Swings: 35/18lb, 16/8kg

Score: Sum Total Time

–

Masters 55+:

Every 3:00 x 5 Sets

12/9 Echo Bike

5 Power Cleans

12 Russian Kettlebell Swings

Power Cleans: 75% of 1RM

Kettlebell Swings: 53/35lb, 24/16kg

Score: Sum Total Time

–

Competitor:

Every 3:00 x 5 Sets

18/13 Echo Bike

5 Power Cleans

15 American Kettlebell Swings

Power Cleans: 75% of 1RM

Kettlebell Swings: 70/53lb, 32/24kg

Score: Sum Total Time

–

Travel / Hotel Gym:

Every 3:00 x 5 Sets

8 Shuttle Runs

12 Dumbbell Power Cleans

15 American Kettlebell Swings

Dumbbell Power Cleans: 2 x 50/35lb, 22.5/15kg

Kettlebell Swings: 53/35lb, 24/16kg

Score: Sum Total Time

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

3 Sets:

10/10 Single Leg GHD Hip Extensions

16 Dual Kettlebell Gorilla Rows

:15/:15 Star Plank

:15/:15 Copenhagen Plank

Load: Choice

WOD – Sun, Oct 5

September 30, 2025

Announcements

CrossFit East River – WOD

Warm-up Flow (Checkmark)

General Prep

2-3 Sets: For Quality

9/7 Calorie Ski Erg or Row

15 Banded Pull-Aparts

10 Hollow Rocks

10 Alternating V-Ups

10/10 Single Leg Glute Bridges

Specific Warm-Up:

5 Bench Press @ 40-50%

5 Bench Press @ 50-55%

3 Bench Press @ 55-65%

3 Bench Press @ 65-70%

–

Then Load to Working Weights on the Bar

–

Workout Primer after Bench Press

Adjust room and get to working loads for

–

4 Dumbbell Bench

4 Burpees over Bench

4 V-Ups

Bench Press (Every 1:30 x 6 sets
3 Reps @ 75%
)

Movement Adjustments (If Needed)

– Floor Press: Limited range of motion or equipment modification if needed.

– Dumbbell Bench Press: Adjustment for range of motion

Level 1: 5 Reps @ 6 RPE across working on control in the dip and drive and a strong finish over midline.

“Pinch Hit” (5 Rounds for time)

Every 2:30 x 5 Sets

10 Dumbbell Bench Press

10 Burpees Over Bench

15 V-Ups

Dumbbells: 50/35lb, 22.5/15kg

Bench Height: 18in
Score: Sum Total Time for Each Interval

Goal: Complete each set in under 2:00

Stimulus: Upper-Body Strength Endurance / Core Density

RPE: 7–8/10

Primary Objective: Complete each station unbroken with efficient transitions.

Secondary Objective: Maintain consistent split times across all 5 rounds without letting form degrade.

[Pinch Hit: Levels] (5 Rounds for time)

Level 2:

Every 2:30 x 5 Sets

10 Dumbbell Bench Press

10 Burpees Over Bench

16 Alt V-Ups

Dumbbells: 35/25lb, 15/12kg

Bench Height: 18in

—

Level 1:

Every 2:30 x 5 Sets

8 Dumbbell Bench Press

8 Burpees Over Bench

12 Tuck Ups

Dumbbells: 30/20lb, 14/9kg

Bench Height: 18in

—

Masters 55:

Every 2:30 x 5 Sets

10 Dumbbell Bench Press

10 Line Facing Burpees

12 V-Ups

Dumbbells: 30/20lb, 14/9kg

—

Competitor:

Every 2:30 x 5 Sets

10 Dumbbell Bench Press

10 Burpees Over Bench

20 V-Ups

Dumbbells: 70/50lb, 32/22.5kg

Bench Height: 18in

—

Travel / Hotel:

As prescribed

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)

3 sets: For Quality

12 Rolling Tricep Extensions

:15 Ring Support Hold

:5 Eccentric to Bottom of Dip

:15 Bottom of Dip Hold

WOD – Sat, Oct 4

September 29, 2025

Announcements

CrossFit East River – WOD

Warm-up Flow (Checkmark)

General Warm-Up

3 Sets: For Quality

1:30 Row

5 Inchworm to Hollow

10 Down Dog to Up Dog

5 Pike Push-Ups

10 Sumo Stance Good Mornings

10 Alternating Box Step-Ups

5 Box Jumps

Specific Pre p:

– Talk through Wall Facing Handstand Push-Up technique and form and go through mods. Practice 3-5 Reps of modification and movement pattern for the day.

– Elevator style kipping pull-up: Find the kip swing and work on tension and rhythm. Slowly build the kip and create a slight elbow bend and then push away and build the swing getting higher and higher until the chin is over the bar. Perform 5-6 Reps

– Build to working loads on the Sumo Deadlift over the course of 2-3 sets working on tension, body position, and maintaining knees out and chest up.

– Perform 3-5 Box Jump Overs

– 12/9 Calories on the Rower: Focusing on stroke rate, straight chain path and power through the entire stroke.

Light Primer:

2 WFHSPU

4 Pull-Ups

4 Sumo Deadlifts

4 Box Jump Overs

5/4 Calorie Row

“Cascade” (AMRAP – Reps)

For Max Reps:

17:00 EMOM

minute 1: Wall Facing Handstand Push-Ups

minute 2: Pull-Ups

minute 3: Sumo Deadlift

minute 4: Box Jump Overs

minute 5: Calorie Row

minute 6: Rest

Barbell: 185/125lb, 84/57kg

Box Height: 24/20in

*Start In a Waterfall rolling in on the minute to different stations
Score: Total Reps Across All Stations

Goal: 75/70+ Per Round (225/210+ Total)

Stimulus: Gymnastics + Posterior Chain Capacity / Aerobic Power

RPE: 8/10

Primary Objective: Maintain strong, repeatable efforts on each station while holding high-quality movement standards.

Secondary Objective: Hit similar rep counts across all five active minutes; avoid a large drop-off after the opening round.

[Cascade: Levels] (3 Rounds for reps)

Level 2:

For Max Reps:

17:00 EMOM

minute 1: Wall Facing Handstand Push-Ups

minute 2: Pull-Ups

minute 3: Sumo Deadlift

minute 4: Box Jump Overs

minute 5: Calorie Row

minute 6: Rest

Wall Facing Handstand Push-Ups to 2in Riser

Barbell: 155/105lb, 70/48kg

Box Height: 24/20in

—

Level 1:

For Max Reps:

17:00 EMOM

minute 1: Box Piked Handstand Push-Ups

minute 2: Jumping Pull-Ups

minute 3: Sumo Deadlift

minute 4: Box Step-Overs

minute 5: Calorie Row

minute 6: Rest

Barbell: 95/65lb, 43/30kg

Box Height: 24/20in

—

Masters 55+:

For Max Reps:

17:00 EMOM

minute 1: Wall Facing Handstand Push-Ups

minute 2: Pull-Ups

minute 3: Sumo Deadlift

minute 4: Box Jump Overs

minute 5: Calorie Row

minute 6: Rest

Wall Facing Handstand Push-Ups to 2in Riser

Barbell: 135/95lb, 61/43kg

Box Height: 24/20in

—

Competitor:

For Max Reps:

17:00 EMOM

minute 1: Wall Facing Handstand Push-Ups

minute 2: Chest to Bar Pull-Ups

minute 3: Sumo Deadlift

minute 4: Box Jump Overs

minute 5: Calorie Row

minute 6: Rest

Barbell: 225/155lb, 102/70kg

Box Height: 24/20in

—

Travel / Hotel:

For Max Reps:

17:00 EMOM

minute 1: Wall Facing Handstand Push-Ups

minute 2: Strict Pull-Ups

minute 3: Dual Dumbbell Sumo Deadlift

minute 4: Bench Jump Over

minute 5: Machine of Choice

minute 6: Rest

Dumbbells: 2 x 70/50lb, 32/22.5kg

Mobility (Checkmark)

Optional Accessories (Checkmark)

3 Sets: For Quality

:20 Flutter Kicks

Rest :20

:20 Hollow Rocks

Rest :20

20 Bear Plank Pull Throughs

Rest :20

Uncategorized

Announcements

CrossFit East River – WOD

Warm-up (Checkmark)

“When I Come Around” (AMRAP – Rounds)

Mobility (Checkmark)

Optional Accessories (Checkmark)

Announcements

CrossFit East River – WOD

“Boulevard of Broken Dreams” (Time)

[Boulevard of Broken Dreams: Levels] (Time)

Mobility (Checkmark)

Optional Accessories (Checkmark)

Announcements

CrossFit East River – Gymnastics

Week 1 – Pull-Ups

Activation (Checkmark)

Strict Strength (Checkmark)

Kipping Mechanics (Checkmark)

Application (Checkmark)

“Hanging By a Minute” (Checkmark)

Announcements

CrossFit East River – WOD

Warm-up (Checkmark)

Deadlift (Take 15:00 minutes Establish a 3RM Deadlift)

“Give Me Novacaine” (Time)

[Give Me Novacaine: Levels] (Time)

Mobility (Checkmark)

Optional Accessories (Checkmark)

Announcements

CrossFit East River – WOD

Warm-Up (Checkmark)

Benchmark Testing (Checkmark)

[Benchmark Testing: Levels] (Checkmark)

A): Push Press (Establish a 3-Rep Max Push Press)

B): Pull-ups (Establish a Max Unbroken set of Strict Pullups)

C): 50 Burpees to Plate (Time)

Mobility (Checkmark)

Optional Accessories (Checkmark)

Announcements

CrossFit East River – WOD

Warm-up (Checkmark)

“Brain Stew” (Time)

[Brain Stew: Levels] (Time)

Mobility (Checkmark)

Optional Accessories (Checkmark)

Announcements

CrossFit East River – WOD

Warm-up (Checkmark)

Back Squat (Take 15:00 minutes Establish a 3RM Back Squat)

“Basket Case” (AMRAP – Reps)

[Basket Case: Levels] (AMRAP – Reps)

Mobility (Checkmark)

Optional Accessories (Checkmark)

Announcements

CrossFit East River – WOD

Warm-up (Checkmark)

Power Clean (Every 90 seconds x 10 Sets 1 Power Clean *Starting @ 60-65% of 1RM and building up to a new 1RM for the Day)

“American Idiot” (5 Rounds for time)

[American Idiot: Levels] (5 Rounds for time)

Mobility (Checkmark)

Optional Accessories (Checkmark)

Announcements

CrossFit East River – WOD

Warm-up Flow (Checkmark)

Bench Press (Every 1:30 x 6 sets 3 Reps @ 75% )

“Pinch Hit” (5 Rounds for time)

[Pinch Hit: Levels] (5 Rounds for time)

Mobility (Checkmark)

Optional Accessories (Checkmark)

Announcements

CrossFit East River – WOD

Warm-up Flow (Checkmark)

“Cascade” (AMRAP – Reps)

[Cascade: Levels] (3 Rounds for reps)

Mobility (Checkmark)

Optional Accessories (Checkmark)

Deadlift (Take 15:00 minutes
Establish a 3RM Deadlift)

Back Squat (Take 15:00 minutes
Establish a 3RM Back Squat)

Power Clean (Every 90 seconds x 10 Sets
1 Power Clean

*Starting @ 60-65% of 1RM and building up to a new 1RM for the Day)

Bench Press (Every 1:30 x 6 sets
3 Reps @ 75%
)