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Announcements

🎃 Halloween WOD 👻

• Saturday 26th!
• Where something… different…costumes get – 2 mins on workout time!

Monday: Front Squat + Back Squat

Triplet: Row + Dumbbell Step-Ups

Tuesday: Hang Power Clean

Triplet: Power Clean + Toe to Bar + Double Unders

Wednesday: Push Press

Couplet: American Kettlebell Swings + Push-Ups

Thursday

Row + Overhead Squat + Run

Friday: Deadlift + Vertical Jump

Chipper Conditioning: Pull-Ups + Deadlifts + Box Jumps + Burpees

Saturday: Rowing Golf Game

Row + Dumbbell Thrusters + Abmat Sit-Ups

Sunday

Bar Muscle-Ups

16:00 EMOM

Triplet: Bar Muscle-Ups + Power Snatch + Echo Bike

CrossFit East River – WOD

Hang Power Clean (Every 90 seconds x 6 Sets
2 Hang Power Cleans
Set 1: 75%
Set 2: 75%
Set 3: 80%
Set 4: 80%
Set 5: 85%
Set 6: 85%)

–

% is Based on 1RM Power Clean

Focus on catching each rep as high as possible, while maintaining good receiving positions.

Record Each Working Weight

#TEAMPRVNTUESDAY

“Mjollnir” (AMRAP – Rounds and Reps)

14:00 AMRAP

10 Power Clean

15 Toes to Bar

50 Double Unders

Barbell: 155/105lbs (70/48kg)
—

Goal: 5-8 Rounds

Score: Rounds & Reps

RPE: 8/10

Primary Objective: Consistent Round Times

Secondary Objective: Barbell Pace

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

Level 2:

For Reps:

14:00 AMRAP

10 Power Clean

10 Toes to Bar

30 Double Unders

Barbell: 95/65lb, 43/30kg

—-

Level 1:

For Reps:

14:00 AMRAP

10 Hang Power Clean

15 Kipping Knee Raises

75 Single Unders

Barbell: 45/35lb, 20/15kg

—-

Masters 55+:

For Reps:

14:00 AMRAP

10 Power Clean

10 Toes to Bar

30 Double Unders

Barbell: 95/65lb, 43/30kg

—

Competitor / Rx+:

As Prescribed

—-

Big Class Option

As prescribed

—-

Travel / Hotel / Limited Equipment

For Reps:

14:00 AMRAP

10 Dual Dumbbell Power Clean

10 Strict Toe to Bar

50 Double Unders

Dumbbells: 50/35lb, 22.5/15kg

Mobility

PRVN Recovery #2

1:00 Child’s Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

Optional Accessories (2 Rounds for weight)

For Load:

6 Sets

50ft (15m) Sled Push, Heavy

100ft (30m) Sandbag Carry, Heavy

-rest 1:30 b/t sets-

Score: Heaviest Load (Including Sled)
—

For the sled, I want every set today to be a challenging slug fest. The last 20ft or so should have you grinding for each foot after a hard/fast start.

Record Each Working Weight

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Announcements

🎃 Halloween WOD 👻

• Saturday 26th!
• Where something… different…costumes get – 2 mins on workout time!

Monday: Front Squat + Back Squat

Triplet: Row + Dumbbell Step-Ups

Tuesday: Hang Power Clean

Triplet: Power Clean + Toe to Bar + Double Unders

Wednesday: Push Press

Couplet: American Kettlebell Swings + Push-Ups

Thursday

Row + Overhead Squat + Run

Friday: Deadlift + Vertical Jump

Chipper Conditioning: Pull-Ups + Deadlifts + Box Jumps + Burpees

Saturday: Rowing Golf Game

Row + Dumbbell Thrusters + Abmat Sit-Ups

Sunday

Bar Muscle-Ups

16:00 EMOM

Triplet: Bar Muscle-Ups + Power Snatch + Echo Bike

CrossFit East River – WOD

Front Squat + Back Squat (6 Rounds for weight)

Every 3:00 x 3 Sets

3 Front Squats @ 90% of 3RM

Rest 30 seconds

3-4-5 Back Squats @ Same Load
—

Complete 3 Front Squats at 90% of your 3RM form a couple weeks ago and then rest 30 seconds before completing the set of Back Squats. Round 1 complete 3 reps, round 2 complete 4 reps, and round 3 complete 5 Back Squats

“Heimdallr” (3 Rounds for time)

Every 4:00 x 3 Sets

24/18 Calorie Row

12 Dual Dumbbell Box Step-Ups

6 Burpee Box Jumps

Box: 20”

Dumbbells: 50/35lb, 22.5/15kg
—

Goal Time Domain: 2:45-3:00/ set

Time Cap: 3:20 / set

Stimulus: Muscular Endurance / Quad Stamina

RPE: 7-8/10

[Heimdallr: Levels] (3 Rounds for time)

Level 2

Every 4:00 x 3 Sets

21/16 Calorie Row

12 Dual Dumbbell Step-Ups

6 Burpee Box Jumps

Box: 20”

Dumbbells: 35/25lb, 15/12kg

—-

Level 1:

Every 4:00 x 3 Sets

18/15 Calorie Row

12 Alternating Box Step-Ups (Bw)

4 Burpee Box Jumps

Box: 20”

—-

Masters 55+:

Every 4:00 x 3 Sets

21/16 Calorie Row

12 Dual Dumbbell Step-Ups

6 Burpee Box Jumps

Box: 20”

Dumbbells: 30/20lb, 14/9kg

—

Competitor / Rx+:

Every 4:00 x 3 Sets

24/18 Calorie Row

12 Dual Dumbbell Step-Ups

6 Burpee Box Jumps

Box: 20”

Dumbbells: 70/50lb, 32/22.5kg

—-

Big Class Option

12:00 EMOM

Min 1: Max Calorie Row

Minute 2: 12 Dual Dumbbell Step-Ups

Minute 3: 6 Box Jumps

Box: 24/20”

Dumbbells: 50/35lb, 22.5/15kg

Score = Calories

—-

Travel / Hotel / Limited Equipment

Every 4:00 x 3 Sets

300m Run

12 Dual Dumbbell Bench Step-Ups

16 Ice Skater Hops

Bench 20’’

Dumbbells: 50/35lb, 22.5/15kg

Mobility

PRVN Recovery #3

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00 Saddle Pose

Optional Accessories (Checkmark)

For Quality:

12:00 EMOM

Minute 1 – :25/:25 Russian Twist Medball Throws

Minute 2 – 5/5 Hip Airplanes

Minute 3 – 6 Rotational Broad Jump (3 Each Direction)

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Announcements

🎃 Halloween WOD 👻

• Saturday 26th!
• Where something… different…costumes get – 2 mins on workout time!

CrossFit East River – WOD

Warm-Up

8:00 minutes for Quality

15 Banded Pull Aparts

10 Reps / Each Bent Over A-T-Y-W with light weight plates

10 Glute Bridges w/ 2 sec Pause

5/5 Rotational Ring Rows

Then spend 5-8 minutes warming up specific movements and getting set-up for the workout.

“Here is Sub Zero, Now Plain Zero” (Checkmark)

Every 2:00 x 5 Sets

10 Bench Press @ 60%

Rest 2:00

Every 2:00 x 5 Sets

10 Strict Pull-Ups

*Add loads if you can do more than 10 unbroken, add band if you can’t

Rest 2:00

Every 2:00 x 5 Sets

10 Barbell Bent Row

10 Glute Bridge Dumbbell Pull-Overs

Load: Choice, Unbroken
Primary Objective: Complete all working sets unbroken for each movement

Secondary Objective: Finish feeling comfortably swole

For Big Class:

Substitute Floor Press for Bench Press

Mobility

PRVN Yoga Flow

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:

Part A)

3 Sets, For Quality

1:00 minute Weighted Forearm Plank

:30 second Hollow Hold

:30/:30 second Side Plank

Part B)

4:00 Tabata (:20 on/:10 off)

– Single Arm Gun Rack YoYo , Light Load

*4 sets per arm

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Announcements

🎃 Halloween WOD 👻

• Saturday 26th!
• Where something… different…costumes get – 2 mins on workout time!

Monday: Ring Muscle-Ups

Triplet: Double Unders + Ring Muscle-Ups + Squat Cleans

Tuesday: Split Jerk

Couplet: Dumbbell Push Press + Abmat Sit-Ups

Wednesday

Triplet: Running + American Kettlebell Swings + Burpee Box Jump Overs

Thursday: Back Squat

Triplet: Chest to Bar + Front Rack Reverse Lunge + Row Calories

Friday: Snatch Complex

Triplet: Deadlifts + Strict Handstand Push-Ups + Toe to Bar

Saturday: 3 Person Team AMRAP: 24:00

Triplet: Row+ Burpee + Wall Ball

Sunday

Bench Press 5×10

Strict Pull-Up 5×10

Bent Over Row + Dumbbell Pull-Overs

🎃 Halloween Activities 👻

🔪 Fri:- Pumpkin Carving and Movie Night

-6:30p @ Gym

–BYOP (Bring Your Own Pumpkin)

🍻 Sat: Lorerely Beer Garden and Haunted House

– 5:15p SHARP! @ Loreley

CrossFit East River – WOD

“Consider that a divorce!” (Time)

3 Person Teams

24:00 AMRAP

1200m Row

30 Burpees Over Body

60 Wall Balls

Wall Ball 20/14lb, 9/6kg, 10/9ft
Goal Rounds + Reps: 3+ Rounds

Stimulus: Leg Stamina, Team Conditioning

RPE: 7/10

Mobility

PRVN Yoga Flow #2

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)

Optional Accessories (Checkmark)

For Quality

5 Sets

5/5 Bulgarian Split Squat (Farmers Loaded) 20×1 Tempo

:25-:35 second Handstand Hold (Freestanding or Wall Supported)

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Announcements

🎃 Halloween WOD 👻

• Saturday 26th!
• Where something… different…costumes get – 2 mins on workout time!

Monday: Ring Muscle-Ups

Triplet: Double Unders + Ring Muscle-Ups + Squat Cleans

Tuesday: Split Jerk

Couplet: Dumbbell Push Press + Abmat Sit-Ups

Wednesday

Triplet: Running + American Kettlebell Swings + Burpee Box Jump Overs

Thursday: Back Squat

Triplet: Chest to Bar + Front Rack Reverse Lunge + Row Calories

Friday: Snatch Complex

Triplet: Deadlifts + Strict Handstand Push-Ups + Toe to Bar

Saturday: 3 Person Team AMRAP: 24:00

Triplet: Row+ Burpee + Wall Ball

Sunday

Bench Press 5×10

Strict Pull-Up 5×10

Bent Over Row + Dumbbell Pull-Overs

🎃 Halloween Activities 👻

🔪 Fri:- Pumpkin Carving and Movie Night

-6:30p @ Gym

–BYOP (Bring Your Own Pumpkin)

🍻 Sat: Lorerely Beer Garden and Haunted House

– 5:15p SHARP! @ Loreley

CrossFit East River – WOD

Snatch (Squat Snatch Complex
Every 2:00 x 5 Sets
1 Segmented Snatch
2 Low Hang Snatch)

Perform @ 75%+ of 1RM Snatch

*Snatches may be done as a Squat Snatch or Power Snatch, whichever allows for the best technique and most viable catching position

“I Let Him Go” (Time)

For Time

10-8-6-4-2

Strict Handstand Push-Ups

Deadlifts

*10 Toe to Bar to Finish Each Round

Barbell: 275/185lb, 125/84kg

% on Deadlift should be no higher than 70% of 1RM
—

Goal Time Domain: 6:00-8:00

Time Cap: 12:00

Stimulus: Mixed Strength Stamina Work

RPE: 8/10

[I Let Him Go: Levels] (Time)

Level 2:

For Time

10-8-6-4-2

Handstand Push-Ups

Deadlifts

*10 Alternating Toe to Bar to Finish Each Round

Barbell: 225/155lb, 102/70kg

% on Deadlift should be no higher than 70% of 1RM

—

Level 1:

For Time

10-8-6-4-2

Kneeling Box Piked Handstand Push-Ups

Deadlifts

*10 Hanging Knee Raises to Finish Each Round

Barbell: 95/65lb, 43/30kg

% on Deadlift should be no higher than 70% of 1RM

—

Masters 55+:

For Time

10-8-6-4-2

Strict Handstand Push-Ups to 2’’ Riser

Deadlifts

*8 Toe to Bar to Finish Each Round

Barbell: 155/105lb, 70/48kg

% on Deadlift should be no higher than 70% of 1RM

—

Competitor / Rx+:

For Time

10-8-6-4-2

Strict Deficit Handstand Push-Ups 3/1.5’’

Deadlifts

*15 Toe to Bar to Finish Each Round

Barbell: 315/205lb, 143/93kg

% on Deadlift should be no higher than 70% of 1RM

—

Big Class Option

As prescribed

—

Travel / Hotel / Limited Equipment

For Time

10-8-6-4-2

Strict Handstand Push-Ups

20-16-12-8-4

Dual Dumbbell Deadlifts

*10 Toe to Bar to Finish Each Round

Dumbbells: Challenging Unbroken Loads

% on Deadlift should be no higher than 70% of 1RM

Mobility

PRVN Recovery #2

1:00 Child’s Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

Optional Accessories (Checkmark)

For Quality:

5 Sets

12 Single Leg Banded Hip Thrust + :15 Iso On Final Rep, Each Side

20/20 Bicycle Crunches from Hollow

Read More

Announcements

🎃 Halloween WOD 👻

• Saturday 26th!
• Where something… different…costumes get – 2 mins on workout time!

Monday: Ring Muscle-Ups

Triplet: Double Unders + Ring Muscle-Ups + Squat Cleans

Tuesday: Split Jerk

Couplet: Dumbbell Push Press + Abmat Sit-Ups

Wednesday

Triplet: Running + American Kettlebell Swings + Burpee Box Jump Overs

Thursday: Back Squat

Triplet: Chest to Bar + Front Rack Reverse Lunge + Row Calories

Friday: Snatch Complex

Triplet: Deadlifts + Strict Handstand Push-Ups + Toe to Bar

Saturday: 3 Person Team AMRAP: 24:00

Triplet: Row+ Burpee + Wall Ball

Sunday

Bench Press 5×10

Strict Pull-Up 5×10

Bent Over Row + Dumbbell Pull-Overs

🎃 Halloween Activities 👻

🔪 Fri:- Pumpkin Carving and Movie Night

-6:30p @ Gym

–BYOP (Bring Your Own Pumpkin)

🍻 Sat: Lorerely Beer Garden and Haunted House

– 5:15p SHARP! @ Loreley

CrossFit East River – WOD

Back Squat (Every 3:00 x 4 Sets
5 Reps @ 75%
5 Reps @ 80%
5 Reps @ 80%
5 Reps @ 85%)

% Based on 1RM Back Squat. Each set here should be a challenging working set with the focus on finishing on a heavy 5 for the day.

“I’ll be back!” (Calories)

Every 2min x 5 Rounds:

(For Max Row Cals)

Every 2:00 complete

10 Chest to Bar Pull-Ups

8 Front Rack Reverse Lunge

MAX Row Cals in time left

*No Rest Between Rounds

Barbell: 135/95lb, 61/43kg
Barbell suggested loading @ 40% of Front Squat

Stimulus: Quad + Lat Stamina

RPE: 9/10

[I’ll Be Back: Levels] (AMRAP – Rounds and Reps)

Level 2

10:00 AMRAP

Row for Calories

On the 2:00, Starting @ 0:00

10 Pull-Ups

8 Front Rack Reverse Lunge

Barbell: 95/65lb, 43/30kg

—-

Level 1:

10:00 AMRAP

Row for Calories

On the 2:00, Starting @ 0:00

10 Jumping Pull-Ups

8 Goblet Reverse Lunges

Kettlebell: 35/18lb, 16/8kg

—-

Masters 55+:

10:00 AMRAP

Row for Calories

On the 2:00, Starting @ 0:00

10 Pull-Ups

8 Front Rack Reverse Lunge

Barbell: 75/55lb, 34/25kg

—

Competitor / Rx+:

Day Off /Active Recovery Day

—-

Big Class Option

10:00 EMOM

Min 1: 8 Front Rack Reverse Lunges + Max Chest to Bar Pull-Ups

Min 2: Max Calorie Row

Score = Total Reps

—-

Travel / Hotel / Limited Equipment

10:00 AMRAP

Shuttle Runs for Distance

On the 2:00, Starting @ 0:00

8 Strict Pull-Ups

10 Dual Dumbbell Reverse Lunge

Load: 50/35lb, 22.5/15kg

Mobility

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Child’s Pose

Optional Accessories (Checkmark)

For Quality

4 Sets

8-10 Feet Elevated Ring Rows

8-10 Deficit Parallette Push-Ups

8/8 Half Kneeling KB Chop and Lift

Read More

Announcements

🎃 Halloween WOD 👻

• Saturday 26th!
• Where something… different…costumes get – 2 mins on workout time!

CrossFit East River – WOD

Warm-up

400m Run

—

2 Sets

10 Alternating Single Arm Kettlebell Deadlifts

10 Alternating Box Step-Ups

10/10 Single Leg Glute Bridge

10/10 Banded Psoas March

30 seconds Wall Lean March

“Get to the Chopper!” (Time)

3 Rounds for Time

800m Run

30 American Kettlebell Swings

30-20-10 Burpee Box Jumps

Kettlebell: 53/35lb, 24/16kg

Box: 24/20”
—

Goal Time Domain: 20:00-30:00

Time Cap: 35:00

Stimulus: Leg Stamina / Aerobic Steady State

RPE: 8/10

[Get to the Chopper: Levels] (Time)

Level 2

3 Rounds for Time

800m Run

30 American Kettlebell Swings

20-15-10 Burpee Box Jumps

Kettlebell: 44/26lb, 20/12kg

Box: 24/20”

—-

Level 1:

3 Rounds for Time

600m Run

30 Russian Kettlebell Swings

20-15-10 Burpee Box Step-Ups

Kettlebell: 35/18lb, 16/8kg

Box: 24/20”

—-

Masters 55+:

3 Rounds for Time

800m Run

30 Russian Kettlebell Swings

20-15-10 Burpee Box Step-Ups

Kettlebell: 44/26lb, 20/12kg

Box: 24/20”

—

Competitor / Rx+:

Kettlebell: 70/53lb, 32/24kg

Box: 30/24’’

—-

Big Class Option

As prescribed

—-

Travel / Hotel / Limited Equipment

Sub Bench Jump Overs and Dual Dumbbell Hang Snatch 25/15lb, 12/7kg

Mobility

PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Str etch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

Optional Accessories (Checkmark)

For Quality

5 Sets

100ft (30m) Sandbag Carry, For Load

100ft (30m) Farmers Carry, For Load

30 second Weighted Wall Sit

Read More

Announcements

🎃 Halloween WOD 👻

• Saturday 26th!
• Where something… different…costumes get – 2 mins on workout time!

CrossFit East River – WOD

Warm-up

2-3 Sets, For Quality

1:00 Cardio Choice

10 second Hollow Hold

10 Tuck Ups

2 Wall Walks + 20 second Nose to Wall Handstand Hold

5/5 Bottoms Up Kettlebell Press

5/5 Kettlebell Windmill

Barbell Primer

Barbell Primer:

3 Sets, Building weights as primer prior

2 Pause Dip Drive (2sec in Dip) + 2 Pause Split Jerk (3 sec in catch)

2 Split Jerk,

*Focus on control in catch and recovery by bringing your front foot back to you and your back foot forward as you bring your feet back in line with your hips to finish the lift

Split Jerk (Every 90 seconds x 6 Sets
2 Reps @ 75%+)

“He Had to Split” (Time)

For Time:

6-12-18-24

Dual Dumbbell Push Press

Abmat Sit-Ups

Dumbbells: 2x (50/35lb, 22.5/15kg)
—

Goal Time Domain: 5:00-7:00

Time Cap: 10:00

Stimulus: Midline Conditioning and Overhead Press Muscular Endurance

RPE: 7/10

[He Had to Split: Levels] (Time)

Level 2:

Dumbbell:s 2x (35/25lb, 15/12kg)

—-

Level 1:

Dumbbells: 2x (25/15lb, 12/7k)g

—-

Masters 55+:

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

—

Competitor / Rx+:

6-12-18-24

Dual Dumbbell Push Press

GHD Sit-Ups

Dumbbell Loads:

2x 85/60lb

2x 70/50lb

2x 60/45lb

2x 50/35lb

—-

Big Class Option

For Time:

12-18-24-30

Single Arm Dumbbell Push Press

6-12-18-24

Abmat Sit-Ups

Dumbbell: 50/35lb, 22.5/15kg

—-

Travel / Hotel / Limited Equipment

As prescribed

Mobility

PRVN Recovery #2

1:00 Child’s Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

Optional Accessories (Checkmark)

5 Sets, For Quality

:20 second Supinated Chin Over Bar Hold

100ft (30m) Bearhug Sandbag Carry

8-10 Dumbbell Hammer Curls @ 3030 Tempo

-rest 1:00 b/t sets-

Load: Choice

Pick a load for today where you can perform the work unbroken

If you don’t have access to a sandbag, perform a dual kettlebell front rack carry at a heavy

load.

Read More

Announcements

🎃 Halloween WOD 👻

• Saturday 26th!
• Where something… different…costumes get – 2 mins on workout time!

CrossFit East River – WOD

Warm-up

8:00 EMOM

Minute 1: Jump Rope

Minute 2: Inchworm Push-Ups

Minute 3: Scapular Pull-Ups + Ring Rows

Minute 4: *Barbell Complex

*Barbell Complex = 5 Romanian Deadlift + 5 Tall Muscle Cleans + 5 Front Squats

Barbell Primer

High Hang (Hip), Hang (Knee), Low Hang (Below Knee)

– Clean High Pull

– Power Clean

– Squat Clean

Build to working loads then go through scales and drills for muscle-Ups

Gymnastics Skills and Drills

Ring Muscle-Up Drills

Negative Ring Muscle-Up Position Pause Drill

Ring Muscle-Up Swing

Banded Low Ring Muscle Up

“Stick Around” (AMRAP – Rounds and Reps)

15:00 AMRAP

70 Double Unders

5 Ring Muscle Ups

3 Squat Clean

Barbell: 205/145lb, 93/68kg
Goal Rounds + Reps: 6+ Rounds

~ 2:30 or faster/ Round

Stimulus: CP Battery / Muscular Stamina

RPE: 8/10

[Stick Around: Levels] (AMRAP – Rounds and Reps)

Level 2

15:00 AMRAP

50 Double Unders

10 Pull-Ups

10 Ring Dips

3 Squat Cleans

Barbell: 155/105lb, 70/48kg

—-

Level 1:

15:00 AMRAP

100 Single Unders

10 Ring Rows

10 Push-Ups

5 Hang Power Cleans

5 Front Squats

Barbell: @ 70% of 1RM Clean

—-

Masters 55+:

15:00 AMRAP

45 Double Unders

3 Ring Muscle-Ups

3 Squat Cleans

Barbell: 135/95lb, 61/43kg

—

Competitor / Rx+:

15:00 AMRAP

100 Double Unders

7 Ring Muscle Ups

5 Squat Clean

Barbell: 225/155lb, 102/70kg

—-

Big Class Option

As prescribed

—-

Travel / Hotel / Limited Equipment

15:00 AMRAP

70 Double Unders

10 Pull-Ups

10 Dips

5 Dual Dumbbell Squat Cleans

Dumbbells: Challenging Load

Mobility

PRVN Recovery #9

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

Optional Accessories (Checkmark)

For Quality:

4 Sets

5/5 Banded Skater Jumps

5/5 Parallel Medicine Ball Rotational Throw

5/5 Side Plank Bird Dogs
—

Perform 1 set of each exercise, both sides/directions, and repeat for 4 total sets. Rest as needed between movements to maintain quality.

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CrossFit East River – WOD

“Balderdash” (6 Rounds for calories)

2 Sets, Through

3:00 AMRAP

400m Run

-Max Calorie Row

1:30 Rest

3:00 AMRAP

400m Run

– Max Calorie Ski

1:30 Rest

3:00 AMRAP

400m Run

– Max Calorie Bike

1:30 Rest
—

Goal: Complete 20/16+ Calories of Each machine for each round of this workout

*For the Ski, Sub Slam Balls as a good alternative

[Balderdash: Levels] (6 Rounds for calories)

Level 2

As prescribed

—-

Level 1:

300m Run

—-

Masters 55+:

As prescribed

—

Competitor / Rx+:

—-

Big Class Option

2 Sets, Through

0:00-2:00

400m Run

2:00-3:00

-Max Calorie Row

3:00-4:30

Rest

4:30-6:30

400m Run

6:30-7:30

-Max Calorie Ski

7:30-9:00

Rest

9:00-11:00

400m Run

11:00-12:00

-Max Calorie Bike

12:00-13:30

Rest

—-

Travel / Hotel / Limited Equipment:

2 Sets, Through

3:00 AMRAP

400m Run

-Max Calorie Row

1:30 Rest

3:00 AMRAP

400m Run

– Max Calorie Ski

1:30 Rest

3:00 AMRAP

400m Run

– Max Calorie Bike

1:30 Rest

Mobility

PRVN Yoga Flow

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)

3 Sets, For Quality

12/12 Terminal Banded Knee Extensions

12-15 Seated Barbell Calf Raises

:30 second Weighted Wall Sit

Read More