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WOD – Tue, Nov 11

November 6, 2025

Announcements

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CrossFit East River – WOD

Warm-Up Flow (Checkmark)

2 Sets: For Quality

1:00 Cardio Choice

5/5 World’s Greatest Stretch

10 Down Dog Calf Gas Pedals

8-10 Reverse Nordic Curls , light range of motion

:20 Wall Sit

“Chad 1000X” (Time)

For time:

1,000 weighted box step-ups

Ruck: 45/35lb, 20/15kg Ruck, 20in Box
CHAD1000X is a CrossFit Hero workout written in honor of Navy SEAL Senior Chief Chad Wilkinson, who died by suicide on Oct. 29, 2018 as a result of several traumatic brain injuries, blast-wave injuries, and post-traumatic stress disorder (PTSD) stemming from many deployments across more than two decades of service. Chad is survived by his spouse, Sara, a former CrossFit Seminar Staff flowmaster, and children, Kinsley and Hudson; as well as countless other friends and family.

The CrossFit community joins together annually on Veteran’s Day in thousands of CrossFit affiliates and garage gyms around the world to tackle this workout in Chad’s memory, raising funds to support Veteran Mental Health Initiatives through The Step Up Foundation, an organization Sara founded in Chad’s honor to change the narrative concerning the number of veteran suicides by dramatically expanding awareness regarding the effects of blast wave injury, traumatic brain injuries, and post traumatic stress.

Time Domain: 50-65 minutes

Time Cap: 75 minutes

Score = Total Time

Stimulus: A long, mental and physical grind focused on endurance, resilience, and dedication. The goal is not speed, but steady movement and mindset—representing persistence, discipline, and respect for those who served.

RPE: 7–9/10 (builds progressively; endurance and mental toughness piece)

Primary Objective: Complete all 1,000 step-ups with deliberate pacing and posture, sustaining a consistent cadence throughout.

Secondary Objective: Minimize total rest time. Have a set plan of attack and tackle it with prescribed rest times during the step-ups.

[Chad 1000X: Levels] (Time)

Level 2:

Ruck: 30/20lb, 14/9kg Ruck, 20in Box

—

Level 1:

500 Box Step-Ups

Unweighted, 16in Box

—

Masters 55+

750 weighted box step-ups

Ruck: 30/20lb, 14/9kg Ruck, 20in Box

—

Competitor:

As prescribed

—

Travel:

As prescribed

Mobility (Checkmark)

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)

Alternative WOD Warm-Up Flow (Checkmark)

2 Sets: For Quality

1:00 Cardio Choice

5/5 World’s Greatest Stretch

10 Down Dog Calf Gas Pedals

8-10 Reverse Nordic Curls , light range of motion

:20 Wall Sit

Alternative WOD (Time)

“Partner Manion”

7 Rounds for Time: w/ a Partner

400m Run

29 Back Squats (135/95 lb)

In honor of: First Lt. Travis Manion, U.S. Marine Corps.
Goal: Sub 40:00

Today’s Hero workout recognizes 1st Lt. Travis Manion. This workout is long, with a high volume of running and squats. The loading of the barbell should be relatively light, but expect the volume to add up across the workout. Scale load to enable you to perform a few rounds of squats unbroken and perform all rounds in 2 sets or less. Less-experienced athletes should reduce the rounds and load to keep the workout under 40 minutes.

1st Lt. Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007, while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Col. Tom Manion, mother Janet Manion, and sister Ryan Borek.

[Alterative WOD: Levels] (Time)

Level 2:

5 Rounds for Time: w/ a Partner

400m Run

29 Back Squats (115/75 lb)

—

Level 1:

5 Rounds for Time: w/ a Partner

400m Run

29 Back Squats (45/35 lb)

—

Masters 55+:

5 Rounds for Time: w/ a Partner

400m Run

29 Back Squats (115/75 lb)

—

Competitor:

As prescribed.

—

Travel:

7 Rounds for Time

400m Run

15 Dual Dumbell Front Squats (50/35 lb)

Alternative WOD Mobility (Checkmark)

WOD – Mon, Nov 10

November 5, 2025

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

Movement and Mobilization

2:00 Cardio Choice

–

:30/:30 Active Scorpion Stretch

:30/:30 Active Pigeon Pose

:30 Childs Pose

:30 Down Dog to Up Dog

PVC Pipe Warm-Up

1 Round w/ PVC Pipe

10 PVC Pipe Passthroughs

10 PVC Pipe Around the Worlds

3 Dip Shrugs

3 Dip Shrug High Pull

3 High Hang Muscle Snatch

3 Overhead Squats

3 Snatch Balance to 4-6 in Drops (think low catch power snatch)

Barbell Primer

w/ Empty Bar

3 Hang Snatch High Pull

3 Hang Muscle Snatch

3 Hang Power Snatch

–

Add Loads

–

3 Sets

Snatch Grip Lift Off

Slow Pull Power Snatch

Power Snatch

–

Then Build to Starting Loads

Primer:

Prior to Workout

2 Sets

3 TnG Power Snatch

3 Bar Facing Burpees

Power Snatch (Weightlifting Variable Reps & Sets)

thletes choice, does not need to be tng today

Level 1:

Every 2:00 x 5 Sets

Snatch Grip Deadlift + 3 Hang Power Snatch

Perform at light loads across working on contact point, turnover, and overhead stability in the catch

Modifications:

Adjust to a Hang Power Snatch, Block Power Snatch, or even move to a Power Clean for those with limitations in mobility and stability overhead or dealing with shoulder discomfort.

“Sabatage” (Time)

For Time:

5-7-9

Power Snatch

Bar Facing Burpees

Rest 1:00

9-7-5

Bar Facing Burpees

Power Snatch

Barbell: 115/75lb, 52/34kg
Time Domain: 5:00-7:00

Time Cap: 9:00

Score: Time to complete

Stimulus: Short sprint-style effort blending explosive barbell cycling with high-intensity burpees. The focus is barbell control and aerobic power under fatigue.

RPE: 9/10

Primary Objective: Complete both sequences unbroken or near-unbroken with fast transitions and consistent pacing between movements.

Secondary Objective: Hold barbell mechanics steady under high fatigue and minimize time lost between rounds.

[Sabatage: Levels] (Time)

Level 2:

Barbell: 95/65lb, 43/30kg

—

Level 1:

Barbell: Hang Power Snatch 45/35lb, 20/15kg

—

Masters 55+

Barbell: 75/55lb, 34/25kg

—

Competitor:

Barbell: 135/95lb, 61/43kg

—

Travel:

For Time:

8-12-16

Alternating Dumbbell Snatch

Burpees

Rest 1:00

16-12-8

Burpees

Alternating Dumbbell Snatch

Barbell: 50/35lb, 22.5/15kg

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)

For Quality

4 Sets

8-10 Strict Knees to Chest

8-10 Ring V-Outs

8-10 Ring Face Pulls

WOD – Sun, Nov 9

November 4, 2025

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Warm-Up:

2:00 Cardio Choice

–

2 Sets

10 Down Dog Toe Touches

8/8 Quadruped Throacic Rotations

–

2 Sets: For Quality

8 Bradford Press with Lockout

6 Scapular Pull-Ups

6 Ring Rows

10 Cossack Squats w/1-2 sec Pause

Specific Warm-Up:

5 Push Press @ 40-50%

5 Push Press @ 50-55%

3 Push Press @ 55-65%

3 Jumping Pull-Ups

3 Push Press @ 65-70%

3 Jumping Pull-Ups

25ft (7.5m) Dual Kettlebell Front Rack Walking Lunge @ Warm-Up Loads

–

Then Load to Working Weights for the Workout

“Dunkirk” (4 Rounds for weight)

Every 4:00 x 4 Sets

5 Push Press

50ft (15m) Dual Kettlebell Front Rack Walking Lunge

5 Weighted Strict Pull-Ups

Barbell: 75% of 1RM Push Press

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

Weighted Pull-Ups: Choice
Score = Pull-Up Load (Not including bodyweight)

Goal: Complete all lifts at prescribed weights and build loads to heavy on the Pull-Ups

Stimulus: Upper-lower strength integration with core stability.

RPE: 7/10

Primary Objective: Maintain posture integrity under fatigue.

Secondary Objective: Consistent load management and movement control.

[Dunkirk: Levels] (4 Rounds for weight)

Level 2:

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

—

Level 1:

5 Banded Strict Pull-Ups

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

—

Masters 55+:

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

—

Competitor:

Day Off

—

Travel / Hotel:

Every 4:00 x 4 Sets

8 Dumbbell Push Press

16 Dumbbell Reverse Lunges

8 Strict Pull-Ups

Barbell: 75% of 1RM Push Press

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

Weighted Pull-Ups: Choice

Machine Conditioning (5 Rounds for calories)

5 Sets

:20 Max Calorie Echo Bike

1:40 Rest
*Note: Reset bike after each interval

Stimulus: Anaerobic Power

RPE: 10/10

Primary Objective: Complete Max Total Calories

Secondary Objective: Consistency across all 5 sets

This is one that will hurt. The legs will burn and the body will begin feeling global fatigue by the 3rd set. Be calculated here with output, but still the goal is to really shoot for max output here.

Mobility (Checkmark)

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00 Child’s Pose

1:00/1:00 Wall Figure 4 Stretch

Optional Accessories (Checkmark)

For Quality

3 Sets:

12 Supine Grip Bent Over Barbell Rows

8-8-8-8 Banded Y-T-A-Ws

:30-45 Hollow Hold

WOD – Sat, Nov 8

November 3, 2025

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

400m Group Run

–

2 Sets: For Quality

10 Down Dog Calf Gas Pedals

10 Air Squats

10 Alternating Box Step-Ups + 5 Box Jumps

6 Kettlebell Deadlifts + 6 Russian Kettlebell Swing + 6 American Kettlebell Swings

2 Sets

8 Wall Balls

8 Box Jumps

8 American Kettlebell Swings

Perform at Working Loads, Then get into the workout

“Running with Morrison” (Time)

For Time, With a Partner

50-40-30-20-10

Wall Ball

200m Run (Together)

Box Jumps

200m Run (Together)

American Kettlebell Swings

Box Height: 24/20in

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

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

Goal: 26-30 minutes

Time Cap: 35:00

Stimulus: Team-based grind emphasizing aerobic endurance, leg stamina, and coordination between partners. Repeated running intervals challenge recovery and pacing under volume fatigue.

RPE: 8/10

Primary Objective: Complete each descending round with steady transitions and shared pacing through all movements.

Secondary Objective: Run together at a consistent manageable pace through the entirety of the workout today.

[Running with Morrison: Levels] (Time)

Level 2:

Kettlebell Swings: 35/26lb, 15/12kg

—

Level 1:

For Time, With a Partner

40-30-20-15-10

Wall Ball

200m Run (Together)

Box Step-Ups

200m Run (Together)

Russian Kettlebell Swings

Box Height: 24/20in

Wall Balls: 14/10lb, 9/6kg, 10/9ft

Kettlebell Swings: 35/26lb, 15/12kg

—

Masters 55+:

Box Jumps or Step-Ups

Wall Balls: 14/10lb, 9/6kg, 10/9ft

Kettlebell Swings: 35/26lb, 15/12kg

—

Competitor:

Solo

—

Travel / Hotel:

For Time, Solo

50-40-30-20-10

Air Squats

200m Run

Bench Jump or Box Jump

200m Run

American Kettlebell Swings

Bench Height: 18in

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

Mobility (Checkmark)

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:3 0 Low Dragon Po se

:30 Twisted Drag on Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstri ng Stretch

Optional Accessories (Checkmark)

For Quality

3 Sets

For Quality

12 Ring Hamstring Curls

:30 Weighted Wall Sit

WOD – Fri, Nov 7

November 2, 2025

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

Rowing Technique and Form

:30 Arms Only

:30 Body and Arms

:30 Hinge + Legs

:15 Half Strokes

:15 Full Strokes

—

2 Sets: For Quality

:20/:20 World’s Greatest Stretch

10 Hollow Rocks

:10 Hollow Hold

10 Banded Rows , Heavy Band

10 Tall Kneeling Banded Lat Pull Downs , Light Band

Toe to Bar Progressions

–

-Bar Kip Swings

-Strict Knees to Chest

-Kipping Knees to Chest, Toes to Target, Alternating Toes to Bar

-Toes to Bar

Primer

3-4 Toes to Bar

150m Row

3-4 Toes to Bar

“Tenet” (Time)

For Time

20 Toes to Bar

500m Row

20 Toes to Bar

Rest 2:00

15 Toes to Bar

500m Row

15 Toes to Bar

Rest 2:00

10 Toes to Bar

500m Row

10 Toes to Bar
Score = Time

Goal: 12:00-16:00

Time Cap: 20:00

Stimulus: Midline endurance and aerobic repeatability under fatigue. This workout emphasizes maintaining composure and efficiency as grip and core fatigue accumulate across intervals.

RPE: 8/10

Primary Objective: Hold consistent sets on the Toes to Bar from start to finish. The total volume will build here today.

Secondary Objective: Complete each 500m Row within :10–:15 of each other, maintaining a steady, repeatable output.

[Tenet: Levels] (Time)

Level 2:

16 Toes to Bar

500m Row

16 Toes to Bar

Rest 2:00

12 Toes to Bar

500m Row

12 Toes to Bar

Rest 2:00

8 Toes to Bar

500m Row

8 Toes to Bar

–

Level 1:

16 Kipping Knee Raises

400m Row

16 Kipping Knee Raises

Rest 2:00

12 Kipping Knee Raises

400m Row

12 Kipping Knee Raises

Rest 2:00

8 Kipping Knee Raises

400m Row

8 Kipping Knee Raises

–

Masters 55+:

16 Toes to Bar

500m Row

16 Toes to Bar

Rest 2:00

12 Toes to Bar

500m Row

12 Toes to Bar

Rest 2:00

8 Toes to Bar

500m Row

8 Toes to Bar

–

Competitor:

25 Toes to Bar

500m Row

25 Toes to Bar

Rest 2:00

20 Toes to Bar

500m Row

20 Toes to Bar

Rest 2:00

15 Toes to Bar

500m Row

15 Toes to Bar

–

Hotel / Travel:

25 V-Up

400m Run

25 V-Up

Rest 2:00

20 V-Up

400m Run

20 V-Up

Rest 2:00

15 V-Up

400m Run

15 V-Up

Finisher Friday (Checkmark)

For Quality

3 Sets:

10-12 Chest Support Reverse Flys

10-12 Hammer Curls

10-12 Weighted Russian Twists
Russian Twist: Over and Back = 1 Rep

Mobility (Checkmark)

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00/:100 Scorpion Stretch

1:00 Child’s Pose

WOD – Thu, Nov 6

November 1, 2025

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

Mobility Prep and Activation

:30/:30 Active Pigeon Stretch

:30/:30 Quadruped Adductor Rock Backs

:30 Behind the Neck Elbow Punch Throughs

General Movement Prep

2 Sets: For Quality

8/8 Single-Leg Glute Bridge March

8 Goblet Squats (light KB or DB)

8/8 Reverse Lunges (bodyweight)

:15 Hollow Hold

Specific Barbell Prep

2 Sets:

3 Tall Muscle Cleans

3 Front Squats

3 Press in Split

3 Hang Power Clean

3 Hang Squat Cleans

3 Split Jerks with 1 sec Pause in the Catch

Then Add loads and Build to ~70% for Set 1 of complex

Clean and Jerk (Every 3:00 x 5 Sets
1 Clean and Jerk
Rest 10-15 seconds
Clean + Front Squat + Jerk)

Start @ 70% of 1RM Clean and Jerk and Build to around 80% or 8/10 RPE. This is not meant to be a max for the day.

“Oppenheimer” (Time)

For Time

15-12-9

Power Clean

Front Squat

Push Jerk

Barbell: 135/95lb, 61/43kg
Score = Time

Goal: 5-7 minutes

Time Cap: 10 minutes

Stimulus: Moderate-load barbell cycling under sustained fatigue. Full-body power endurance test demanding precision and control across all movement patterns.

RPE: 8.5–9/10

Primary Objective: Maintain smooth, unbroken transitions through each complex while keeping barbell movement quality high.

Secondary Objective: Limit rest between sets and rounds to sustain consistent barbell tempo from start to finish.

[Oppenheimer: Levels] (Time)

Level 2:

Barbell: 115/75lb, 52/35kg

—

Level 1

Barbell: 65/45lb, 30/20kg

—

Masters 55+

Barbell: 95/65lb, 61/43kg

—

Competitor

Barbell: 155/105lb, 70/48kg

—

Travel

For Time

15-12-9

Dual Dumbbell Power Clean

Dual Dumbbell Front Squat

Dual Dumbbell Push Press

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

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

6-6-6 Chest Supported I-Y-Ts

12 Barbell Good Mornings

:30 Barbell Front Rack Hold , For Load

WOD – Wed, Nov 5

October 31, 2025

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Prep

2-3 Sets: For Quality

200m Run or Bike

10-15 Glute Bridge Banded Pull Aparts

10 Deep Lunge Mountain Climbers

:15 Dead Hang + :15 Active Hang From Pull-Up Bar

8/8 Dual Kettlebell Staggered Stance Deadlifts *light loads

Specific Warm-Up:

5 Bench Press @ 40-50%

5 Bench Press @ 50-55%

3 Bench Press @ 55-60%

3 Bench Press @ 60-65%

–

Then Load to Working Weights on the Bar

–

Workout Primer after Bench Press

2 Shuttle Runs

4/3 Strict Pull-Ups

50ft (15m) Farmers Carry

4 Burpee to Plate

Bench Press (Weightlifting Variable Reps & Sets)

Focus: Tempo-controlled descent and tight scapular setup.

“The Prestige” (AMRAP – Rounds and Reps)

14:00 AMRAP

7 Shuttle Runs

7/5 Strict Pull-Ups

100ft (30m) Farmers Carry

7 Burpees to Plate

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

Farmers Carry: 53/35lb, 24/16kg
Score = Rounds + Reps

Goal: 5-6 Rounds

Stimulus: Full-body stamina with a focus on grip and aerobic repeatability under moderate fatigue.

RPE: 8/10

Primary Objective: Maintain consistent round pacing with efficient transitions and steady grip management.

Secondary Objective: Avoid burnout on pull-ups and maintain posture integrity throughout the carries.

[The Prestige: Levels] (AMRAP – Rounds and Reps)

Level 2:

14:00 AMRAP

6 Shuttle Runs

6/4 Strict Pull-Ups

100ft (30m) Farmers Carry

6 Burpees to Plate

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

Farmers Carry: 53/35lb, 24/16kg

Score = Rounds + Reps

–

Level 1:

14:00 AMRAP

6 Shuttle Runs

6/4 Banded Strict Pull-Ups

100ft (30m) Farmers Carry

6 Burpees to Plate

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

Farmers Carry: 35/18lb, 16/8kg

Score = Rounds + Reps

–

Masters 55+:

14:00 AMRAP

6 Shuttle Runs

6/4 Strict Pull-Ups

100ft (30m) Farmers Carry

6 Burpees to Plate

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

Farmers Carry: 44/26lb, 20/12kg

Score = Rounds + Reps

–

Competitor:

14:00 AMRAP

7 Shuttle Runs

7/5 Strict C2B Pull-Ups

100ft (30m) Farmers Carry

7 Burpees to Plate

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

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

Score = Rounds + Reps

–

Travel / Hotel:

14:00 AMRAP

7 Shuttle Runs

7/5 Strict Pull-Ups

100ft (30m) Farmers Carry

7 Burpees

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

Farmers Carry: 53/35lb, 24/16kg

Score = Rounds + Reps

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 Dual Kettlebell Hollow Body Floor Press

12 Ring Face Pulls

:45/:45 Side Plank

WOD – Tue, Nov 4

October 30, 2025

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Prep and Mobility

2:00 Cardio Choice

–

10 PVC Pipe Passthroughs

10 PVC Pipe Around the Worlds

:15/:15 PVC Pipe Prayer Stretch

10 Tall Muscle Snatch

5 Overhead Squats

5 Snatch Lands to Power Position

Barbell Primer

w/empty barbell

3 Dip Shrug High Pull

3 High Hang Muscle Snatch

3 Snatch Grip Push Press

3 Position Hang Power Snatch (High Hang, Hang, Low Hang)

8 Back Squats

–

Then..

Build to Working Loads on Power Snatch and Back Squat prior to starting the workout.

“Inception” (16 Rounds for weight)

24:00 EMOM

minute 1: 5 Power Snatch

minute 2: 5 Back Squats

minute 3: Rest

Lifts @ 70-80% for Both Lifts

Power Snatch: Not TnG
Score = Sum of Total Loads

Goal: Maintain consistent bar speed and technical precision across all 8 rounds, building from 70-80% for both lifts

Stimulus: Strength and barbell control under moderate load, pairing explosive power with positional stability.

RPE: 7–8/10

Primary Objective: Develop consistent power output in the snatch while reinforcing leg strength and bracing in the back squat.

Secondary Objective: Prioritize barbell mechanics and great positions through both lifts.

[Inception: Levels] (16 Rounds for weight)

Level 2:

As prescribed

—

Level 1:

24:00 EMOM

minute 1: 5 Hang Power Snatch

minute 2: 5 Back Squats

minute 3: Rest

Lifts @ 7-8 RPE for Both Lifts

Power Snatch: Not TnG

—

Masters 55+:

As prescribed

—

Competitor:

As prescribed

—

Travel / Hotel:

24:00 EMOM

minute 1: 6-8 Dual Dumbbell Power Snatch

minute 2: 10 Dumbbell Front Squats

minute 3: Rest

Choice on Loads

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

12 Dual Dumbbell Sumo Deadlifts

15 Barbell Hip Thrusts

:30 Weighted Sorenson Hold

Choice on Loads

WOD – Mon, Nov 3

October 29, 2025

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

1:30 Bike

–

2 Sets

8 Scapular Pull-Ups

6/6 Single Arm Ring Rows

:20:20 Side Plank

6/6 Single Arm Kettlebell Clean

10 Air Squats

Rope Climb Skill Practice

Build to working loads for the Dual Kettlebell Front Rack Carry

Primer:

1 Rope Climb

50ft (15m) Dual Kettlebell Front Rack Carry

7/5 Calorie Bike

“Interstellar” (5 Rounds for calories)

5 Sets

1:30 AMRAP

3/2 Rope Climbs

100ft (30m) Dual Kettlebell Front Rack Carry

– Max Calorie Bike (Echo / Bike Erg, Assault)

Rest 1:30 b/t sets

Rope Climb: 15ft

Kettlebell: 53/35lb, 24/16kg
Score = Sum Total Calories

Goal: 15/11+ Calories / Set

Stimulus: Grip and midline fatigue carried into aerobic power intervals.

RPE: 8/10

Primary Objective: Complete the rope climbs and carry quickly (~:45–:55) to allow max time on the bike.

Secondary Objective: Hold consistent calorie output across all five rounds within ±3-5 calories.

[Interstellar: Levels] (5 Rounds for calories)

Level 2:

Kettlebell: 44/26lb, 20/12kg

—

Level 1:

5 Sets

1:30 AMRAP

3/2 Pull to Stands

100ft (30m) Dual Kettlebell Front Rack Carry

– Max Calorie Bike

Rest 1:30 b/t sets

Kettlebell: 35/18lb, 16/8kg

—

Masters 55+:

Rope Climb 12ft

Kettlebell: 44/26lb, 20/12kg

—

Competitor:

5 Sets

1:30 AMRAP

1 Legless + 3/2 Rope Climbs

100ft (30m) Dual Kettlebell Front Rack Carry

– Max Calorie Bike

Rest 1:30 b/t sets

Rope Climb: 15ft

Kettlebell: 70/53lb, 32/24kg

—

Travel:

5 Sets

1:30 AMRAP

9/7 Strict Pull-Ups

100ft (30m) Dual Kettlebell Front Rack Carry or Dumbbell Carry

– Max Shuttle Run or Machine of Choice

Rest 1:30 b/t sets

Choice on Loads

Finisher (Checkmark)

For Quality

3 Sets

10 Ring V-Outs

10/10 Three Point Dumbbell Row

10-15 Dual Dumbbell Bicep Curls

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

WOD – Sun, Nov 2

October 28, 2025

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Warm-Up

3 Sets: For Quality

1:00 Cardio Choice

15 Banded Pull Aparts

5 Inchworm Push-Ups

10 Hollow Rocks + 10 second Hollow Hold

5/5 Single Leg Single Arm Dumbbell Romanian Deadlift

6 Minutes Form and Practice

Sumo Deadlift, Close Grip Bench and Renegade Rows

–

Specific Prep

3 Sets: Building to Working Loads

4 Sumo Deadlifts

4 Close Grip Bench Press

4 Renegade Rows

“The Departed” (2 Rounds for weight)

20:00 EMOM

Minute 1: 5 Sumo Deadlifts

Minute 2: 10 Close Grip Bench Press

Minute 3: 20 Renegade Rows

Minute 4: Rest

Sumo Deadlift @ 70%

Close Grip Bench Press @ 60%

Dumbbells: 2 x 50/35lb, 22.5/15kg
Score = Record Load of Sumo DL & Close Grip Bench Press / Completion

Goal: The aim is to maintain clean, technical execution of all lifts across all rounds, using the rest minute to recover just enough to preserve form and intensity.

Stimulus: Posterior chain recruitment and pressing endurance under controlled fatigue. The EMOM structure builds total-body strength density and postural integrity while forcing composure and breathing control between stations.

RPE: 6-7/10 Moderate to hard effort. Weight should feel heavy enough to demand focus but allow completion of all reps with perfect form throughout.

Primary Objective: Build structural balance between posterior and anterior chain. Reinforce proper hip engagement and core bracing under moderate fatigue.

Secondary Objective: Improve horizontal pressing strength and triceps endurance. Develop scapular stability and midline integrity during unilateral pulling.

[The Departed: Levels] (2 Rounds for weight)

Level 2:

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

—

Level 1:

20:00 EMOM

Minute 1: 4 Sumo Deadlifts @ 70 % 1RM

Minute 2: 8 Close Grip Bench Press @ 60 % 1RM

Minute 3: 16 Renegade Rows

Minute 4: Rest

Sumo Deadlift @ 70%

Close Grip Bench Press @ 60%

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

—

Masters 55+:

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

—

Comp:

Ideally day off

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

—

Travel / Hotel:

20:00 EMOM

Minute 1: 10 Dual Dumbbell Sumo Deadlifts

Minute 2: 10 Dumbbell Bench Press

Minute 3: 20 Renegade Rows

Minute 4: Rest

Choice on Loads

Mobility (Checkmark)

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00 Child’s Pose

1:00/1:00 Wall Figure 4 Stretch

Optional Accessories (Checkmark)

4 Rounds For Quality

10–12 Ring Hamstring Curls

12 GHD Hip Extensions

:45 Sorenson Hold

20 Banded Pull Aparts

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Warm-Up Flow (Checkmark)

“The Departed” (2 Rounds for weight)

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1 Clean and Jerk
Rest 10-15 seconds
Clean + Front Squat + Jerk)