Uncategorized

Announcements

Monday: Segmented Deadlift + Vertical Jump
500m Row Time Trial

Tuesday
Triplet: Burpee Bar Muscle-Ups + Box Jump Overs + Single Arm Dumbbell Clean and Jerk

Wednesday
3RM Front Squat
Triplet: Run + Front Squat + Wall Walk + Run

Thursday
Tempo Strict Press
Turkish Get-Ups + V-ups + Push-Ups + Paloff Press

Friday
Power Snatch Cycling
Row + Power Snatch + Lateral Burpees + Strict Pull-Ups

Saturday
Touches on Toe to Bar and Dumbbell Bench Press Technique
Chipper: Double Undrers + Dumbbell Bench Press + Toe to Bar + Wall Balls

Sunday
Run + Row , Run + Ski, Run + Bike

🎃 Halloween WOD 👻

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

🎃 Halloween Events?!

Please answer short questionnaire so we can plan!

https://forms.gle/TY3tLSQURe242tYD9

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

CrossFit East River – WOD

“Axis & Allies” (Time)

3 Person Team

For Time:

100 Dumbbell Bench Press

150 Toe to Bar

200 Wall Balls

*Every 5:00, Including 0:00, Perform 150 Double Unders

All Work is Split evenly between partners

Dumbbells: 50/35lb, 22.5/15kg

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

*While one partner is working, one partner is holding a DBL KB Front Rack 53s/35s
—

Goal Time Domain: 25:00-30:00 minutes

Time Cap: 35:00

Stimulus: Upper Body Density / Shoulder Stamina

RPE: 7/10

[Axis & Allies: Levels] (Time)

Level 2

For Time:

90 Dumbbell Bench Press

120 Alternating Toe to Bar

160 Wall Balls

*Every 5:00, Including 0:00, Perform 100 Double Unders

All Work is Split evenly between partners

Dumbbells: 35/25lb, 15/12kg

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

—-

Level 1:

For Time:

90 Dumbbell Bench Press

150 Abmat Sit-Ups

150 Wall Balls

*Every 5:00, Including 0:00, Perform 100 Double Unders

All Work is Split evenly between partners

Dumbbells: 25/15lb, 12/7.5kg

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

—-

Masters 55+:

For Time:

90 Dumbbell Bench Press

120 Alternating Toe to Bar

160 Wall Balls

*Every 5:00, Including 0:00, Perform 100 Double Unders

All Work is Split evenly between partners

Dumbbells: 35/25lb, 15/12kg

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

—

Competitor / Rx+: 2 Person Teams

For Time:

100 Dumbbell Bench Press

150 Toe to Bar

200 Wall Balls

*Every 5:00, Including 0:00, Perform 100 Drag Rope Double Unders

All Work is Split evenly between partners

Dumbbells: 70/50lb, 32/22.5kg

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

—-

Big Class Option

For Time:

100 Push-Ups

150 Toe to Bar

200 Wall Balls

*Every 5:00, Including 0:00, Perform 150 Double Unders

All Work is Split evenly between partners

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

—-

Travel / Hotel / Limited Equipment: Solo

For Time:

50 Dumbbell Thrusters

75 Dumbbell Bench Press

100 V-Ups

*Every 3:00, Including 0:00, Perform 50 Double Unders

Dumbbells: 50/35lb, 22.5/15kg

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

:30 Alternating Single Leg Raises (Hanging)

:30/:30 Banded Single Leg Hip Thrusts for Speed

-rest :30 b/t sets-
—

For the alternating single leg raise, bring the foot as high as you can while maintaining a straight leg. Keep hollow positions in the hang (don’t relax and let the feet drift behind you).

Read More

Announcements

Monday: Segmented Deadlift + Vertical Jump
500m Row Time Trial

Tuesday
Triplet: Burpee Bar Muscle-Ups + Box Jump Overs + Single Arm Dumbbell Clean and Jerk

Wednesday
3RM Front Squat
Triplet: Run + Front Squat + Wall Walk + Run

Thursday
Tempo Strict Press
Turkish Get-Ups + GHD Sit-Ups + Push-Ups + Paloff Press

Friday
Power Snatch Cycling
Row + Power Snatch + Lateral Burpees + Strict Pull-Ups

Saturday
Touches on Toe to Bar and Dumbbell Bench Press Technique
Chipper: Double Undrers + Dumbbell Bench Press + Toe to Bar + Wall Balls

Sunday
Run + Row , Run + Ski, Run + Bike

CrossFit East River – WOD

“Candy Land” (AMRAP – Rounds and Reps)

20:00 AMRAP

10/7 Calorie Row

9 Power Snatch

8 Lateral Burpees over the Bar

7 Strict Pull-Ups

Barbell: 95/65lb, 43/30kg
—

Goal Rounds: 8+

Stimulus: Quick transitions / cyclical mixed modal AMRAP

RPE: 8/10

[Candy Land: Levels] (AMRAP – Rounds and Reps)

Level 2:

20:00 AMRAP

8/6 Calorie Echo Bike, 10/8 Calorie Assault or Bike Erg

7 Power Snatch

6 Lateral Burpees over the Bar

5 Strict Pull-Ups

Barbell: 75/55lb, 34/25kg

—

Level 1:

20:00 AMRAP

8/6 Calorie Echo Bike, 10/8 Calorie Assault or Bike Erg

7 Hang Power Snatch

6 Lateral Burpees over the Bar

5 Banded Strict Pull-Ups

Barbell: 45/35lb, 20/15kg

—

Masters 55+:

20:00 AMRAP

8/6 Calorie Echo Bike, 10/8 Calorie Assault or Bike Erg

7 Power Snatch

6 Lateral Burpees over the Bar

5 Strict Pull-Ups

Barbell: 75/55lb, 34/25kg

—

Competitor / Rx+:

20:00 AMRAP

10/7 Calorie Echo Bike, 12/9 Calorie Assault or Bike Erg

9 Power Snatch

8 Lateral Burpees over the Bar

7 Ring Muscle-Ups

Barbell: 105/70lb, 48/32kg

—

Big Class Option

Every 3:00 x 7 Sets

10/7 Calorie Echo Bike, 12/9 Calorie Assault or Bike Erg

9 Power Snatch

8 Lateral Burpees over the Bar

7 Strict Pull-Ups

Barbell: 95/65lb, 43/30kg

Start athletes on 40-60 second delays to allow multiple groups to hit this on the 3:00

—

Travel / Hotel / Limited Equipment

20:00 AMRAP

6 Shuttle Runs

10 Alternating Dumbbell Power Snatch

8 Lateral Burpees Over Dumbbell

6 Strict Pull-Ups

Dumbbell: 50/35lb, 22.5/15kg

Mobility

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fol d

Optional Accessories  (Checkmark)

3 Sets, For Quality

8-12 Feet Elevated Ring Row

8/8 Three Point Dumbbell Row

100ft (30m) Reverse Sled Drag

Read More

Announcements

Monday: Segmented Deadlift + Vertical Jump
500m Row Time Trial

Tuesday
Triplet: Burpee Bar Muscle-Ups + Box Jump Overs + Single Arm Dumbbell Clean and Jerk

Wednesday
3RM Front Squat
Triplet: Run + Front Squat + Wall Walk + Run

Thursday
Tempo Strict Press
Turkish Get-Ups + GHD Sit-Ups + Push-Ups + Paloff Press

Friday
Power Snatch Cycling
Row + Power Snatch + Lateral Burpees + Strict Pull-Ups

Saturday
Touches on Toe to Bar and Dumbbell Bench Press Technique
Chipper: Double Undrers + Dumbbell Bench Press + Toe to Bar + Wall Balls

Sunday
Run + Row , Run + Ski, Run + Bike

CrossFit East River – WOD

31×1 Tempo Strict Press (3 Rounds for weight)

Every 2:00 x 4 Sets

4 Reps @ 70%+
% Based on 1RM Strict Press

Record Working Weight

“Jenga” (Checkmark)

16:00 EMOM

minute 1: 1/1 Turkish Get-Ups

minute 2: 20 V-Ups

minute 3: 20/15 Push-Ups

minute 4: :20/:20 Pallof Press Hold

Load: 53/35lb, 24/16kg
—

Primary Objective: Complete Each Movement within each minute

Secondary Objective: Complete the set of GHD Sit-Ups and Push-Ups unbroken across all sets

Stimulus: Midline Stability and Muscular Stamina

RPE: 7/10

[Jenga: Levels] (Checkmark)

Level 2

16:00 EMOM

minute 1: 1/1 Turkish Get-Ups

minute 2: 20 Tucks

minute 3: 15/10 Push-Ups

minute 4: :20/:20 Pallof Press Hold

Load: 44/26lb, 20/12kg

—-

Level 1:

16:00 EMOM

minute 1: 1/1 Turkish Get-Ups

minute 2: 20 Abmat Sit-Ups

minute 3: 15/10 Elevated Push-Ups

minute 4: :20/:20 Pallof Press Hold

Load: 35/18lb, 16/8kg

—-

Masters 55+:

16:00 EMOM

minute 1: 1/1 Turkish Get-Ups

minute 2: 20 V-Ups

minute 3: 15/10 Push-Ups

minute 4: :20/:20 Pallof Press Hold

Load: 44/26lb, 20/12kg

—

Competitor / Rx+:

Day Off /Active Recovery Day

—-

Big Class Option

16:00 EMOM

minute 1: 1/1 Turkish Get-Ups

minute 2: 14 Medball Weighted Sit-Ups

minute 3: 20/15 Push-Ups

minute 4: :20/:20 Pallof Press Hold

Kettlebell: 53/35lb, 24/16kg

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

—-

Travel / Hotel / Limited Equipment

16:00 EMOM

minute 1: 1/1 Turkish Get-Ups

minute 2: 14 Weighted Sit-Ups

minute 3: 20/15 Push-Ups

minute 4: :20/:20 Pallof Press Hold

Choice on Loads

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)

3 Sets, For Quality

6-8 Incline Dumbbell Chest Fly

6-8 Glute Bridge Dumbbell Pull-Overs

15-20 Banded Tricep Press Downs

8-10 Dual Dumbbell Lateral Raise

Read More

Announcements

Monday: Segmented Deadlift + Vertical Jump
500m Row Time Trial

Tuesday
Triplet: Burpee Bar Muscle-Ups + Box Jump Overs + Single Arm Dumbbell Clean and Jerk

Wednesday
3RM Front Squat
Triplet: Run + Front Squat + Wall Walk + Run

Thursday
Tempo Strict Press
Turkish Get-Ups + GHD Sit-Ups + Push-Ups + Paloff Press

Friday
Power Snatch Cycling
Row + Power Snatch + Lateral Burpees + Strict Pull-Ups

Saturday
Touches on Toe to Bar and Dumbbell Bench Press Technique
Chipper: Double Undrers + Dumbbell Bench Press + Toe to Bar + Wall Balls

Sunday
Run + Row , Run + Ski, Run + Bike

CrossFit East River – WOD

Warm-Up

400m Run

–

2 Sets

:30 second Bootstrap Squats

:30 second Inchworm Push-Ups

5/5 World’s Greatest Stretch

:30 second Alternating Cossack Squats

:30 Second Glute Bridge Hold

—

3 Tall Power Cleans

3 Front Squats 30×1 Tempo

15 second Nose to Wall Handstand Hold

—

3 Tall Squat Cleans

3 Front Squats 20×1 Tempo

15 second Nose to Wall Handstand Hold

—

3 Hang Squat Cleans

3 Front Squats

1 Wall Walk

Front Squat (Take 12:00 to Establish
3RM Front Squat)

During front squats, emphasize maintaining tension and a solid bracing position.

Keep driving your elbows upward on the bar as you descend into the squat position. Remember to push your hips back and down while keeping tension through your core throughout the entire movement.

If you’re having trouble with front rack positioning, consider using a safety squat bar for today’s workout.

Alternatively, you can switch to a back squat if needed.

Goal 3RM 90-95% of 1RM Front Squat

“Chutes & Ladders” (Time)

For Time

400m Run

—

9-15-21

Front Squats

*5 Wall Walks

—

400m Run

Load: 135/95lb, 61/43lb
—

Goal Time Domain: 8:00-13:00

Time Cap: 15:00

Stimulus: Leg Stamina and Midline Conditioning

RPE: 8/10

[Chutes and Ladders: Levels] (Time)

Level 2

Barbell: 115/75lb, 52/34kg

—-

Level 1:

For Time

400m Run

—

9-15-21

Front Squats

*3 Wall Walks

—

400m Run

Load: 75/55lb, 34/25kg

Wall Walk to 20’’ Off the Wall

—-

Masters 55+:

Barbell: 95/65lb, 43/30kg

—

Competitor / Rx+:

Barbell: 185/125lb, 84/57kg

—-

Big Class Option

As prescribed

—-

Travel / Hotel / Limited Equipment

Dual Dumbbell Front Squat @ 60/45lb, 27.5/20kg

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)

5 Sets, For Quality

6/6 Bulgarian Split Squat (Farmers Loaded) 20×1 Tempo

:20-:30 second Handstand Hold (Freestanding or Wall Supported)

Read More

Announcements

Monday: Segmented Deadlift + Vertical Jump
500m Row Time Trial

Tuesday
Triplet: Burpee Bar Muscle-Ups + Box Jump Overs + Single Arm Dumbbell Clean and Jerk

Wednesday
3RM Front Squat
Triplet: Run + Front Squat + Wall Walk + Run

Thursday
Tempo Strict Press
Turkish Get-Ups + GHD Sit-Ups + Push-Ups + Paloff Press

Friday
Power Snatch Cycling
Row + Power Snatch + Lateral Burpees + Strict Pull-Ups

Saturday
Touches on Toe to Bar and Dumbbell Bench Press Technique
Chipper: Double Undrers + Dumbbell Bench Press + Toe to Bar + Wall Balls

Sunday
Run + Row , Run + Ski, Run + Bike

CrossFit East River – WOD

Warm-Up

3:00 Cardio Choice

—

3 Burpee Bar Touch

6 Scapular Pull-Ups

6/6 Single Arm Ring Rows

8 Alternating Box Step-Ups

6/6 Single Arm Dumbbell Upright Row

6/6 Single Arm Dumbbell Push Press

—

3 Burpee Pull-Ups

6 Bar Kip Swings

3 Tall Box Jumps

6/6 Single Arm Dumbbell Cleans

6/6 Single Arm Dumbbell Push Jerk

—

3 Burpee Chest to Bar

6 Box Jump Overs

6 Alternating Dumbbell Clean and Jerk

#TEAMPRVN Tuesday Workout

“Burned At Both Ends” (2 Rounds for reps)

For Reps:

2 Sets

8:00 AMRAP

2-4-6-8…

Burpee Bar Muscle Up

Box Jump Overs

Alt. Dumbbell Clean & Jerk

-4:00 rest b/t sets-

*You will start fresh from the beginning on set 2.

Box: 24/20”

Dumbbell: 50/35lb, 22.5/15kg
—

Goal: 4-6 Rounds

Score: Total Reps

RPE: 8/10

For ease of scoring:

Finish 8s = 60

Finish 10s = 90

Finish 12s = 126

[Burned at Both Ends: Levels] (2 Rounds for reps)

Level 3-: 1-2-3-4-5 Burpee Bar Muscle Ups

Level 2: Burpee Chest to Bar Pull-Ups

—-

Level 1:

Burpee Jumping Pull-Ups

Alternating Box Step-Ups

Dumbbell: 30/20lb, 14/9kg

—-

Masters 55+:

For Reps:

2 Sets

8:00 AMRAP

1-2-3-4..

Burpee Bar Muscle Up

2-4-6-8…

Box Jump Overs

Alt. Dumbbell Clean & Jerk

-4:00 rest b/t sets-

*You will start fresh from the beginning on set 2.

Box: 24/20”

Dumbbell: 35/25lb, 15/12kg

—

Competitor / Rx+:

Box: 30/24’’

Dumbbell: 70/50lb, 32/22.5kg

—-

Big Class Option

As prescribed, start athletes on different stations to allow space on rig and boxes

—-

Travel / Hotel / Limited Equipment

For Reps:

2 Sets

8:00 AMRAP

2-4-6-8…

Burpee Pull-Up

Bench or Box Jump Overs

Alt. Dumbbell Clean & Jerk

-4:00 rest b/t sets-

*You will start fresh from the beginning on set 2.

Dumbbell: 50/35lb, 22.5/15kg

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.

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

Read More

Announcements

Monday: Segmented Deadlift + Vertical Jump
500m Row Time Trial

Tuesday
Triplet: Burpee Bar Muscle-Ups + Box Jump Overs + Single Arm Dumbbell Clean and Jerk

Wednesday
3RM Front Squat
Triplet: Run + Front Squat + Wall Walk + Run

Thursday
Tempo Strict Press
Turkish Get-Ups + GHD Sit-Ups + Push-Ups + Paloff Press

Friday
Power Snatch Cycling
Row + Power Snatch + Lateral Burpees + Strict Pull-Ups

Saturday
Touches on Toe to Bar and Dumbbell Bench Press Technique
Chipper: Double Undrers + Dumbbell Bench Press + Toe to Bar + Wall Balls

Sunday
Run + Row , Run + Ski, Run + Bike

CrossFit East River – WOD

Warm-Up

3:00 Rowing Form Work

– Arms Only

– Arms and Body

– Legs and Body

– Half Strokes (Focus on Press and Pull Connection)

– Full Strokes (Focus on Catch, and drive through legs, body and lats, then finish with the arms)

3 Sets

5 Romanian Deadlifts

5/5 Staggered Stance Good Mornings

5 Jumping Back Squats

Deadlift (Strength

Every 2:30 x 5 Sets
4 Segmented Deadlifts @ 70%
*3 Seated Vertical Jumps after each set
)

–

Extra Instructions

% is Based on 1RM

The segment deadlift will be a 1 second pause at the knee, and a 1 second pause on the floor between reps. For the

500m Row (Time)

Max Effort 500m Row
—

Goal Time Domain: AFAP

Time Cap: 3 minutes

Stimulus: Sprint Conditioning

RPE: 10/10* TEST

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)

16:00 EMOM, For Quality

Minute 1 – 15 Weighted GHD Hip Extensions

Minute 2 – 6/6 Half Kneeling Perpendicular Medball Throw

Minute 3 – :40 GHD Russian Twist

Minute 4- Rest

Perform all movements at a moderate weight/height across.

Read More

Announcements

NEW SUNDAY OPEN GYM TIMES:

– 11a

– 12p

CrossFit East River – WOD

Warm-up

400m Run

into..

Barbell Complex = Tall Muscle Clean + Hang Power Clean and Press + Jumping Squat

Harper (AMRAP – Rounds)

AMRAP in 23 minutes

9 Chest-to-Bar Pull-Ups

15 Power Cleans (135/95 lb)

21 Air Squats

400 meter Run with a Plate (45/35 lb)
In honor of Brad Harper, Phoenix Firefighter of Peoria, Arizona
To learn more about Harper click here
20/10kg Weight Plate

Barbell: 61/43kg

Stimulus: Hero WOD, Muscular Stamina and Sustained AMRAP

RPE: 8/10

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

10:00 EMOM

Minute 1 – :15 Chin Over Bar Supinated Hold

Minute 2 – 8 Feet Elevated Ring Row

Place your feet on a box for the ring rows so your shoulders sit below your feet when at extension under the rings.

Read More

Announcements

💪 ✌️2 Fast 2 Pumps!

– OG Pump Sesh is Back

AND

– Glutes and Guts adding to the rotation

– Fridays at 5pm

NEW SUNDAY OPEN GYM TIMES:

– 11a

– 12p

Monday: Back Squat
“Jackie” / Triplet: Rowing + Thrusters + Pull-Ups

Tuesday: Bench Press + Power Cleans

Wednesday:
3 Coupletes: Row+ Line Facing Burpees, Double Unders + Toe to Bar, Row + Box Jump Overs

Thursday: Snatch
Couplet: Squat Snatch + Wall Balls

Friday:
American Kettlebell Swings + Run + Single Arm Overhead Walking Lunge + Strict Handstand Push-Ups

Saturday:
3 Person Team Workout
Row + Synchro Line Facing Burpees + Echo + Sit-Ups + Wall Walks

Sunday
Chest to Bar Progression
23:00 AMRAP
Hero WOD “ Harper”

CrossFit East River – WOD

“Our Names Will Remain” (Time)

In Teams of 3

For Time

100//90/80 Calorie Row

25 Synchro Line Facing Burpees

100//90/80 Calorie Row

25 Synchro Line Facing Burpees

100 Abmat Sit-Ups

25 Synchro Line Facing Burpees

25 Wall Walks

*All work will be split between partners and can be distributed anyway you like except for the Synchro Line Facing Burpees

Calories are written as M/M/M, F/M/F or M/M/F, F/F/F
—

Goal Time Domain: 25:00-35:00

Time Cap: 40:00

Stimulus: Midline Conditioning and Aerobic Capacity

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

3 Sets, For Quality

8 Ring V-Outs

5/5 Ring Archer Push-Ups

3-4 Dragon Flags

Read More

Announcements

💪 ✌️2 Fast 2 Pumps!

– OG Pump Sesh is Back

AND

– Glutes and Guts adding to the rotation

– Fridays at 5pm

NEW SUNDAY OPEN GYM TIMES:

– 11a

– 12p

Monday: Back Squat
“Jackie” / Triplet: Rowing + Thrusters + Pull-Ups

Tuesday: Bench Press + Power Cleans

Wednesday:
3 Coupletes: Row+ Line Facing Burpees, Double Unders + Toe to Bar, Row + Box Jump Overs

Thursday: Snatch
Couplet: Squat Snatch + Wall Balls

Friday:
American Kettlebell Swings + Run + Single Arm Overhead Walking Lunge + Strict Handstand Push-Ups

Saturday:
3 Person Team Workout
Row + Synchro Line Facing Burpees + Echo + Sit-Ups + Wall Walks

Sunday
Chest to Bar Progression
23:00 AMRAP
Hero WOD “ Harper”

CrossFit East River – WOD

“Siege of Troy” (Time)

For Time:

5 Sets

16 American Kettlebell Swings

250/200m Row

50ft (15m) Single Arm Overhead Walking Lunge

200m Run

8 Strict Handstand Push-Ups

-rest 1:00 b/t sets-

Kettlebell: 53/35lb, 24/16kg

*You must switch arms @ 25ft (7.5m)
Goal Time Domain: 22:00-27:00

Time Cap: 30:00

Stimulus: Upper Body Muscular Endurance / Interference

RPE: 8/10

[Siege of Troy: Levels] (Time)

Level 2:

For Time:

5 Sets

14 American Kettlebell Swings

200m Run

50ft (15m) Single Arm Overhead Walking Lunge

200m Run

6 Strict Handstand Push-Ups to 2’’ Riser

-rest 1:00 b/t sets-

Kettlebell: 44/26lb, 20/12kg

*You must switch arms @ 25ft (7.5m)

—

Level 1:

For Time:

5 Sets

14 Russian Kettlebell Swings

200m Run

50ft (15m) Walking Lunge

200m Run

Dual Dumbell Z-Press

-rest 1:00 b/t sets-

Kettlebell: 44/26lb, 20/12kg

Dumbbells: 2×25/15lb, 12/7kg

—

Masters 55+:

For Time:

5 Sets

14 Russian Kettlebell Swings

200m Run

50ft (15m) Goblet Walking Lunge

200m Run

6 Strict Handstand Push-Ups to 2’’ Riser

-rest 1:00 b/t sets-

Kettlebell: 44/26lb, 20/12kg

—

Competitor / Rx+:

For Time:

5 Sets

16 American Kettlebell Swings

200m Run

50ft (15m) Single Arm Overhead Walking Lunge

200m Run

10 Strict Handstand Push-Ups

-rest 1:00 b/t sets-

Kettlebell: 70/53lb, 32/24kg

*You must switch arms @ 25ft (7.5m)

—

Big Class Option

As prescribed

—

Travel / Hotel / Limited Equipment

As prescribed

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

4 Sets

30 second Wall Facing Handstand Hold

10/10 Half Kneeling Banded Paloff Press with Rotation

8/8 Side Plank Banded Row

Read More

Announcements

💪 ✌️2 Fast 2 Pumps!

– OG Pump Sesh is Back

AND

– Glutes and Guts adding to the rotation

– Fridays at 5pm

NEW SUNDAY OPEN GYM TIMES:

– 11a

– 12p

CrossFit East River – WOD

Warm-up

Body Flow Warm-Up

20 seconds, Each Movement

-Alternating Arm Swings

-Back Slaps

-Wrist Circles

-Trunk Rotations

-Hip Circles

-Bow and Bend

-Down Dog Toe Touches

-Quarter Squat Reactive Jumps

Barbell Primer

Barbell Primer (Snatch)

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

– Snatch High Pull

– Muscle Snatch

– Power Snatch

– Overhead Squat

– Squat Snatch

Then Complex @ Real Speed, Building to Starting Loads

Snatch (10:00 EMOM
1 Snatch Pull + 1 Squat Snatch

Perform @ 70%+ of 1RM Snatch)

We are keeping this simple today with the focus on a great Snatch Pull, keeping the barbell close and then moving into the Squat Snatch focusing on aggressive extension and a fast turnover underneath the barbell.

“Achilles Heel” (Time)

10 Rounds for Time

3 Squat Snatch

10 Wall Balls

Barbell 135/95lb, 61/43kg

Wall Ball: 20/14lb, 9/6kg, 10/9ft
—

Goal Time Domain: 7:00-11:00

Time Cap: 15:00

Stimulus: Leg Stamina / Squat Specific Speed and Consistency

RPE: 8/10

[Achilles Heel: Levels] (Time)

Level 2

10 Rounds for Time

3 Squat Snatch

10 Wall Balls

Barbell 95/65lb, 43/30kg

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

—-

Level 1:

10 Rounds for Time

5 Hang Power Snatch

10 Wall Balls

Barbell: 45/35lb, 20/15kg

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

—-

Masters 55+:

10 Rounds for Time

3 Power Snatch

10 Wall Balls

Barbell 95/65lb, 43/30kg

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

—

Competitor / Rx+:

Day Off /Active Recovery Day

—-

Big Class Option

As Prescribed

—-

Travel / Hotel / Limited Equipment

10 Rounds for Time

4 Alternating Dumbbell Squat Snatch

10 Dual Dumbbell Thrusters

Snatch: 70/50lb, 32/22.5kg

Thruster: 2×30/20lb, 14/9kg

Mobility

PRVN Mobility #10

10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)

1:00 Down Dog Calf Stretch

1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)

1:00/1:00 Couch Stretch

Optional Accessories (Checkmark)

3-4 Sets, For Quality

100ft (30m) Reverse Sled Drag

15/15 Banded Terminal Knee Extensions

30 second Weighted Wall Sit

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