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Announcements

🎉 10-Year Anniversary Party: 6/24
🏳️‍🌈 PRIDE Workout: 6/24

———

🎉 10-Year Anniversary Party
Today! @ 5pm
125 E 12th St, New York, NY 10003
Apartment: 1F
 

In for the “The Games”?

Let’s Play Sign-up Link

CrossFit East River – WOD

“Get Up to Get Down” (Time)

7 Rounds for Time:

2 Bar Muscle-Ups / 6 C2B / 6 RR

3 Wall walks

4 Hang Squat Cleans / 9 KBS

s: 95/65 –

x: 135/95

Time Cap: 14 minutes

Scaling:

– Scale BMU to 6 CTB, 6 Pull ups or 6 Ring Rows

– Scale wall walks to a comfortable distance.

– Sub KBS for those not proficient in HSC.
– Re-test from 5/8

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Announcements

🎉 10-Year Anniversary Party: 6/24
🏳️‍🌈 PRIDE Workout: 6/24

———

🎉 10-Year Anniversary Party
Date: Sat. 6/24
Time: 5pm ET
Location: 125 E 12 th St, Apt 1F (Brian C’s apt)
RSVP Link

In for the “The Games”?

Let’s Play Sign-up Link

CrossFit East River – WOD

A Longer Workout (AMRAP – Rounds and Reps)

On a 25m clock

Buy-in: 1 mile run

AMRAP time remaining

8 HR Push-ups

10 V-up / Tucks

12 Ring Rows

20 BW Walking Lunges

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Announcements

🎉 10-Year Anniversary Party: 6/24
🏳️‍🌈 PRIDE Workout: 6/24

———

🎉 10-Year Anniversary Party
Date: Sat. 6/24
Time: 5pm ET
Location: 125 E 12 th St, Apt 1F (Brian C’s apt)
RSVP Link

In for the “The Games”?

Let’s Play Sign-up Link

CrossFit East River – WOD

Deadlift (5-4-3-2-1-1…

%: 50-60-75-85-95-101

– End of the cycle Deads….build to a heavy single.)

– Ending the Deadlift culminating in heavy single Deadlift.

– Focus on form over weight!

– Use belts, stay tight and pull hard.

– Control the weight up and ALL THE WAY DOWN

– NO DROPPING

Letter RIP (AMRAP – Reps)

5 RNDS: (1m on : 1m off)

In 1 min complete:

10/8c Row

Max Burpee Pull-ups

–Rest 1 min–

*Score is Burpee Pull-ups
– Athletes should use a a bar above their reach when standing under the bar with arms overhead.

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Announcements

🎉 10-Year Anniversary Party: 6/24
🏳️‍🌈 PRIDE Workout: 6/24

———

🎉 10-Year Anniversary Party
Date: Sat. 6/24
Time: TBD (evening)
Where: Local East Village Apt.
RSVP Link

CrossFit East River – WOD

Strength & Skill (No Measure)

4 RNDS

2 Turkish Get-ups (1/1)

1-3 Rope Climbs / Peg Boards / 10 RR
– Athletes can build in TGU progressing to heavier and heavier KB or DB.

– In the remaining time athletes can do a max set of rope climbs

Metcon (Time)

5 RNDs

15 KB Push Press

20 Box Jumps

s: 35/26

x: 53/35

+: 70/53

Cap 13

*can sub DBs
– Athletes should pick a weight they could cycle for 10 reps unbroken when fresh.

– Athletes can share boxes in a “You go-I go” fashion.

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Announcements

🎉 10-Year Anniversary Party: 6/24
🏳️‍🌈 PRIDE Workout: 6/24

———

🎉 10-Year Anniversary Party
Date: Sat. 6/24
Time: 5pm ET
Location: 125 E 12 th St, Apt 1F (Brian C’s apt)
RSVP Link

In for the “The Games”?

Let’s Play Sign-up Link

CrossFit East River – WOD

Strength & Skill (No Measure)

E2 x 4 RNDS

2 Turkish Get-ups (1/1)

1-3 Rope Climbs / Peg Boards / 10 RR
– Athletes can build in TGU progressing to heavier and heavier KB or DB.

– In the remaining time athletes can do a max set of rope climbs

Metcon (Time)

5 RNDs

15 KB Push Press

20 Box Jumps

s: 35/26

x: 53/35

+: 70/53

Cap 13

*can sub DBs
– Athletes should pick a weight they could cycle for 10 reps unbroken when fresh.

– Athletes can share boxes in a “You go-I go” fashion.

Read More

Announcements

🎉 10-Year Anniversary Party: 6/24
🏳️‍🌈 PRIDE Workout: 6/24

———

🎉 10-Year Anniversary Party
Date: Sat. 6/24
Time: 5pm ET
Location: 125 E 12 th St, Apt 1F (Brian C’s apt)
RSVP Link

In for the “The Games”?

Let’s Play Sign-up Link

CrossFit East River – WOD

Juneteenth

Juneteenth is a holiday celebrated in the United States on June 19th, commemorating the emancipation of enslaved African Americans. It marks the day in 1865 when news of their freedom reached Texas, two years after the Emancipation Proclamation. The delay in delivering the news was due to various factors, including the resistance of slaveholders and the limited presence of Union troops in Texas during the Civil War. It was not until Union General Gordon Granger arrived in Galveston on June 19, 1865, and announced the end of slavery that the enslaved people in Texas learned of their liberation. On June 17, 2021 (155 years later), Juneteenth became a federal holiday under the presidency of Joe Biden, recognizing its importance nationwide and prompting reflection on the legacy of slavery and the ongoing pursuit of equality.

JUNETEENTH (Time)

6 ROUNDS

200m Run

19 Sit-ups

18 DB Snatches (alt.)

65 DU / 100 Single

s: 35/20

x: 50/35

Cap 25

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Announcements

Monday June 19th – Juneteenth
6am Canceled

🎉 10-Year Anniversary Party: 6/24
✊ Juneteenth Workout: 6/19
🏳️‍🌈 PRIDE Workout: 6/24

———

🎉 10-Year Anniversary Party
Date: Sat. 6/24
Time: TBD (evening)
Where: Local East Village Apt.
RSVP Link

CrossFit East River – WOD

ODDS are 20 to 5 (Time)

Partner Workout: Split However…

20-19-18-17-16-15…..7-6-5.

DB Snatch

Burpee Pull-ups

s: 35/20

x: 50/35

+: 70/53

cap 20
– Partners can split the reps however the wish, but must be completed in order.

– 20 down to 5

Read More

Announcements

🎉 10-Year Anniversary Party: 6/24
✊ Juneteenth Workout: 6/19
🏳️‍🌈 PRIDE Workout: 6/24

———

🎉 10-Year Anniversary Party
Date: Sat. 6/24
Time: TBD (evening)
Where: Local East Village Apt.
RSVP Link

CrossFit East River – WOD

Snatch (1-1-1-1-1 / 1-1-1-1
%: 55-65-75-85-90 / 65-70)

– Build to 90%, if successful, move to 95%

– drop and do 5 singles @ 65-70%

Inversion Immersion (AMRAP – Rounds and Reps)

AMRAP 12

Row 200m

5 Wall Walks

Row 200m

10 Strict Handstand Push-Ups / Negatives / Piked

Row 200m

10 Kipping Handstand Push-Ups / Hand-Release

–Repeat until time is up–

s: Piked / HR push-ups

x: Facing away

+: 15 reps HSPUs on both
Feel: Pressing endurance will be the main bottleneck here and how well athletes can keep up their strength as the movements get harder.

– Athletes can sub wall facing if they choose

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Announcements

🎉 10-Year Anniversary Party: 6/24
✊ Juneteenth Workout: 6/19
🏳️‍🌈 PRIDE Workout: 6/24

———

🎉 10-Year Anniversary Party
Date: Sat. 6/24
Time: TBD (evening)
Where: Local East Village Apt.
RSVP Link

CrossFit East River – WOD

Gate Check (Time)

5 Rounds

200m Run

50 CC / DU / 100 SU

3 Rope Climbs / L-Sit Ring Pull Ups / 10 Ring Rows

:30 Hollow Hold

*can sub 1 Peg Board / 1 seated legless

Cap 25

Read More

Announcements

🎉 10-Year Anniversary Party: 6/24
✊ Juneteenth Workout: 6/19
🏳️‍🌈 PRIDE Workout: 6/24

———

🎉 10-Year Anniversary Party
Date: Sat. 6/24
Time: TBD (evening)
Where: Local East Village Apt.
RSVP Link

CrossFit East River – WOD

Deadlift (Hand Release Deadlifts
3-3 / 3-3-3+ / 3
%: 50-55 / 65-75-85 / 65)

– Hand Release means reset EVERY Rep

– Don’t skip the set-up. Athletes should focus on bracing and leg drive.

– Base these % of 1 RM

Leg Drive (Time)

3 Rounds for Time:

16 DBL DB Walking Lunge Steps – (Farmers)

20 Wall Balls

24 Air Squats

s: 35/20

x: 50/35

+: 70/50

Time Cap: 9 minutes
– These movements are compounded on each other using similar muscle groups so break up the reps in order to keep moving.

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