Announcements

Join Our WhatsApp Chat!
Want to stay in the loop outside the gym? Join our WhatsApp group — we chat about workouts, meetups, and all things East Village + NYC. Reach out to Connor, Meg, or Becca to get added!

Hold requests and cancellations need to be submitted through our website! DO NOT use Wodify Messaging- we may miss it! You can request a hold here, and request cancellation here. Please read our pricing and policies FAQ as fee’s and limitations apply based on membership type!

CrossFit East River – WOD

WARM-UP

General Warm-Up

1:30 Cardio Choice (Ideally Row)

–

10 Alternating Arm Swings

10 Back Slaps

10 Bootstrap Squats

5 Inchworm Push-Ups

20 Plank Shoulder Taps

10 Hollow Rocks

10 Alt V-Ups

Barbell Prep / Primer

10 Empty Barbell Bench Press

5 Bench Press @ 40-50%

5 Bench Press @ 50-60%

3 Bench Press @ 60-65%

3 Bench Press @ 65-70%

Bench Press (Every 2:30 x 4 Sets
5 Reps @ 75% of 1RM Bench Press
)

Between each set: 5/5 Half Kneeling Kettlebell Rotational Chop and Lift

Modifications:

Level 1: Every 2:30 x 4 Sets, 5 Reps Bench Press at a moderate consistent load around 6-7/10 RPE; superset with 5/5 Half Kneeling DB or KB Rotational Chop and Lift at a light load

Hotel Gym / Travel: Every 2:30 x 4 Sets, 5/5 Single Arm Dumbbell Floor Press, building to a moderate-heavy load; superset with 5/5 Half Kneeling DB Rotational Chop and Lift

Workout Primer

2 Sets (first at warm-up pace, second at working pace):

12/9 Calorie Row (moderate, focus on damper and rhythm)

8 GHD Sit-Ups at working range

1 Wall Walk at working standard

8 Renegade Rows at working loads

Use this to confirm row pace, GHD depth, wall walk standard, and renegade row loads before “Still Water” begins.

“Still Water” (AMRAP – Rounds)

15:00 EMOM

Minute 1: 16/13 Calorie Row

Minute 2: 16 GHD Sit-Ups

Minute 3: 3 Wall Walks

Minute 4: 16 Renegade Rows

Minute 5: Rest

Score = Successful Rounds Completed

Wall Walk: 10-in from wall

Dumbbells: 2 x 50/35lb (22.5/15kg)
Goals: Complete all working minutes across all 3 rounds (15:00 EMOM)

Stimulus: Midline / Upper Body Density

RPE: 7/10

Secondary Objective: Keep the workout under control, prioritizing quality movement and consistent output across all 15 minutes rather than racing any single minute.

[Still Water: Levels] (Checkmark)

Level 2:

Minute 1: 14/11 Calorie Row

Minute 2: 14 GHD Sit-Ups

Minute 3: 3 Wall Walks

Minute 4: 14 Renegade Rows

Minute 5: Rest

Dumbbells: 2 x 35/25lb (15/12kg)

Wall Walk: 15-in from wall

Level 1:

Minute 1: 12/9 Calorie Row

Minute 2: 12 AbMat Sit-Ups or GHD Sit-Ups (short range of motion)

Minute 3: 2 Wall Walks or 6 Inchworm Push-Ups

Minute 4: 12 Renegade Rows

Minute 5: Rest

Dumbbells: 2 x 25/15lb (12/7kg)

Wall Walk: 30-in from wall

Masters 55+:

Minute 1: 14/11 Calorie Row

Minute 2: 14 GHD Sit-Ups or 16 AbMat Sit-Ups

Minute 3: 3 Wall Walks

Minute 4: 14 Renegade Rows

Minute 5: Rest

Dumbbells: 2 x 35/25lb (15/12kg)

Wall Walk: 20-in from wall

[Still Water: Comp / Hotel ] (AMRAP – Rounds)

Competitor:

Minute 1: 20/15 Calorie Row

Minute 2: 20 GHD Sit-Ups

Minute 3: 5 Wall Walks

Minute 4: 20 Renegade Rows

Minute 5: Rest

Dumbbells: 2 x 50/35lb (22.5/15kg)

Wall Walk: 10-in from wall

Hotel Gym / Travel:

Minute 1: 150m Run or :45 Bike

Minute 2: 16 V-Ups or 20 Sit-Ups

Minute 3: 3 Wall Walks or 6 Inchworm Push-Ups

Minute 4: 16 Renegade Rows

Minute 5: Rest

Dumbbells: 2 x 50/35lb (22.5/15kg)

PRVN Reset (No Measure)

For Quality:

4 Sets

6/side Thread the Needle

:45 Sphinx Pose

w/ Passive Breathing

6 Seated Thoracic Extension on Roller (3 sec pause at top)

Intent: Restore passive thoracic extension and rotation after overhead loading or pressing volume.

Optional Accessories (Checkmark)

For Quality:

:15/:15 Ring Side Plank

10/10 Side Plank Banded Row

-then-

3 x 12 Weighted Russian Twists, Light to Moderate

-Rest 1:00-

The post WOD – Tue, Jul 28 appeared first on CrossFit East River.

Announcements

Join Our WhatsApp Chat!
Want to stay in the loop outside the gym? Join our WhatsApp group — we chat about workouts, meetups, and all things East Village + NYC. Reach out to Connor, Meg, or Becca to get added!

Hold requests and cancellations need to be submitted through our website! DO NOT use Wodify Messaging- we may miss it! You can request a hold here, and request cancellation here. Please read our pricing and policies FAQ as fee’s and limitations apply based on membership type!

CrossFit East River – WOD

Snatch (Every 2:00 x 6 Sets

Set 1: 3 Reps @ 70-75%
Set 2: 2 Reps @ 75-80%
Set 3: 1 Rep @ 80-85%
Set 4: 3 Reps @ 75-80%
Set 5: 2 Reps @ 80-85%
Set 6: 1 Rep @ 85-90%
)

We are working off an estimated or most recent 1RM Snatch for the day. These are wave loads designed to allow clean, consistent reps that build confidence and mechanical quality heading into a 1RM test in two weeks. Each set should feel snappy: a strong pull, an aggressive turnover, and a quality catch with a confident punch into the receiving position.

Modifications:

Level 1: Every 2:00 x 6 Sets, 3 Hang Power Snatch + 1 Overhead Squat, Building Technical Precision and Quality

Hotel Gym / Travel: Every 2:00 x 6 Sets, 3/3 Dumbbell Squat Snatch, For Load

“Headwinds” (Time)

3:00 AMRAP

200m Run (15/11 Cal Bike substitute)

10 Power Snatches

Max Burpees

1:00 Rest b/t sets

Repeat Until 60 Burpees or 15:00 Time Cap

Time Cap: 15:00 (4 Rounds)

Score = Time to Complete 60 Burpees. If not completed 1 Rep = 1 Second added to 15:00 Time Clock.

Barbell: 95/65lb (43/30kg)
Goals: Complete in 3-4 Rounds (11:00-15:00)

Stimulus: Quad Burn / Leg Stamina / Barbell Cycling

RPE: 9/10

Secondary Objective: Finish the Echo Bike and Power Snatches by the 1:30 mark each round, leaving at least half of the interval to accumulate Bar Facing Burpees.

[Headwinds: Levels] (Time)

Level 2:

3:00 AMRAP

15/11 Calorie Echo Bike

10 Power Snatches

Max Bar Facing Burpees

1:00 Rest, Continue until 45 Burpees

Barbell: 75/55lb (34/25kg)

Level 1:

3:00 AMRAP

12/9 Calorie Echo Bike

8 Hang Power Snatches

Max Burpees (lateral step-over bar)

1:00 Rest, Continue until 40 Burpees

Barbell: 45/35lb (20/16kg)

Masters 55+:

3:00 AMRAP

12/9 Calorie Echo Bike

10 Power Snatches

Max Bar Facing Burpees

1:00 Rest, Continue until 40 Burpees

Barbell: 75/55lb (34/25kg)

[Headwinds: Comp / Travel / Big Class] (Time)

Competitor:

3:00 AMRAP

18/13 Calorie Echo Bike

10 Power Snatches

Max Bar Facing Burpees

1:00 Rest, Continue until 50 Bar Facing Burpees

Barbell: 115/75lb (52/34kg)

Hotel Gym / Travel:

3:00 AMRAP

200m Run

12 Dumbbell Power Snatches (alternating)

Max Dumbbell Facing Burpees

1:00 Rest, Continue until 50 Burpees

Dumbbell: 50/35lb (22.5/16kg)

Big Class Option:

Stagger athletes on the Bike, allowing for 1:00 Delays. This will allow for 4 Groups to hit the workout.

PRVN Reset (No Measure)

For Quality:

4 Sets

6/side Thread the Needle

:45 Sphinx Pose

6 Thoracic Extension on Roller (3 sec pause at top)

Intent: Restore passive thoracic extension and rotation after overhead loading or pressing volume.

Optional Accessories (Checkmark)

For Quality

3 Sets:

8/8 Dumbbell Suitcase Deficit Split Squat

8/8 Rear Foot Elevated RDL Moderate

3 Sets:

:20/:20 Single Leg Wall Sit @ Parallel

The post WOD – Mon, Jul 27 appeared first on CrossFit East River.

Announcements

Join Our WhatsApp Chat!
Want to stay in the loop outside the gym? Join our WhatsApp group — we chat about workouts, meetups, and all things East Village + NYC. Reach out to Connor, Meg, or Becca to get added!

Hold requests and cancellations need to be submitted through our website! DO NOT use Wodify Messaging- we may miss it! You can request a hold here, and request cancellation here. Please read our pricing and policies FAQ as fee’s and limitations apply based on membership type!

CrossFit East River – WOD

WARM-UP

General Warm-Up

400m Run

20/15 Calorie Row

10 Tempo Air Squats

5 Inchworm to Hollow

20 Plank Shoulder Taps

10 Scapular Pull-Ups

10 Ring Rows

Use this to confirm carry load and station flow before “Spirit of the Games” begins.

“Spirit of the Games” (AMRAP – Rounds)

24:00 EMOM

Minute 1: 150m Run

Minute 2: 1 Round “Strict Cindy” (5 Pull-Ups, 7 Push-Ups, 10 Air Squats)

Minute 3: 15/12 Calorie Row

Minute 4: 150ft (45m) Farmers Carry

Score = Rounds + Reps Completed

Kettlebell Farmers Carry: 2 x 70/53lb (32/24kg)
Goals: Complete all 24 rounds with 10-15 seconds to spare each minute

Stimulus: Muscular Stamina and Aerobic Endurance

RPE: 6/10

Secondary Objective: Hold a genuine RPE of 6/10 throughout, resisting the urge to push in early rounds and maintaining the same output in round six that was present in round one.

[Spirit of the Games: Levels] (Checkmark)

Level 2:

Minute 1: 150m Run

Minute 2: 5 Strict Banded Pull-Ups, 7 Push-Ups, 10 Air Squats

Minute 3: 12/9 Calorie Row

Minute 4: 150ft (45m) Farmers Carry: 2 x 53/35lb (24/16kg)

Level 1:

Minute 1: 100m Run

Minute 2: 5 Ring Rows + 7 Elevated Push-Ups or Kneeling Push-Ups + 10 Air Squats

Minute 3: 10/8 Calorie Row

Minute 4: 100ft (30m) Farmers Carry: 2 x 35/26lb (16/12kg)

Masters 55+:

Minute 1: 100m Run

Minute 2: 5 Strict Banded Pull-Ups or Ring Rows, 7 Push-Ups, 10 Air Squats

Minute 3: 12/9 Calorie Row

Minute 4: 150ft (45m) Farmers Carry: 2 x 53/35lb (24/16kg)

Competitor:

Minute 1: 200m Run

Minute 2: 1 Round “Strict Chest to Bar Cindy”

Minute 3: 18/14 Calorie Row

Minute 4: 150ft (45m) Farmers Carry: 2 x 70/53lb (32/24kg)

Goal: Complete all 24 rounds with 10 or more seconds remaining each minute

Hotel Gym / Travel:

Minute 1: 150m Run or :45 Hard Bike

Minute 2: 5 Pull-Ups or Ring Rows, 7 Push-Ups, 10 Air Squats

Minute 3: 1:00 Max Calorie Bike or 150m Run

Minute 4: 150ft (45m) Dumbbell Farmers Carry, heaviest available

PRVN Reset:

For Quality:

3 Sets

:45 Seated Forward Fold with Reach

8/8 Quadruped Hip CARs

:45 Doorway or Banded Chest Opener

10 Slow Glute Bridges with a Pause at the Top

Optional Accessories   (Checkmark)

For Quality:

5 Sets:

12 Strict Matador Dips

12 Pendlay Row

Use moderate load for the row that allows for good control through the whole range. Light load if possible for the dips.

The post WOD – Sun, Jul 26 appeared first on CrossFit East River.

Announcements

Join Our WhatsApp Chat!
Want to stay in the loop outside the gym? Join our WhatsApp group — we chat about workouts, meetups, and all things East Village + NYC. Reach out to Connor, Meg, or Becca to get added!

Hold requests and cancellations need to be submitted through our website! DO NOT use Wodify Messaging- we may miss it! You can request a hold here, and request cancellation here. Please read our pricing and policies FAQ as fee’s and limitations apply based on membership type!

CrossFit East River – WOD

WARM-UP

General Warm-Up

2 x

15 Banded Good Mornings

10 Cat Cows

8/8 Quadruped Thoracic Rotations

10 Hollow Rocks

10 Alternating V-Ups

5 Down Dog Pike Push-Ups

Use this to confirm loads and handstand push-up scaling before “091022 Games Mash-Up” begins.

“091022 Games Mash-Up” (Time)

For Time, With a Partner

Station 1:

4 Rounds

4 Wall Walks 10-in

8 American Kettlebell Swings

12 Med-Ball Weighted Sit-Ups

Station 2:

7 Rounds

3 Deadlifts

4 Strict Handstand Push-Ups

One athlete starts on Station 1 while the other starts on Station 2. Both athletes work simultaneously, completing their respective stations independently. Once an athlete finishes their station, they move to the opposing station (only if the other athlete has completed their station) and complete it in full. Time stops when both partners have completed both stations.

Time Cap: 22:00

Score = Time

Med-Ball: 20/14lb (9/6kg)

Kettlebell: 70/53lb (32/24kg)

Deadlift: 315/205lb (143/92kg)
Goals: 14:00-18:00

Stimulus: Posterior Chain and Upper Body Pressing

RPE: 8.5/10

Secondary Objective: Maintain positional integrity on the deadlift across all seven rounds and keep wall walk mechanics tight even as fatigue accumulates from the kettlebell and sit-up volume.

[091022 Games Mash-Up: Levels] (Time)

Level 2:

Station 1:

4 Rounds

3 Wall Walks 15-in

8 American Kettlebell Swings

12 Med-Ball Weighted Sit-Ups

Station 2:

7 Rounds

3 Deadlifts

4 Handstand Push-Ups

Med-Ball: 20/14lb (9/6kg)

Kettlebell: 53/35lb (24/16kg)

Deadlift: 225/155lb (102/70kg)

Level 1:

Station 1:

4 Rounds

2 Wall Walks 30-in

8 Russian Kettlebell Swings

12 Abmat Sit-Ups

Station 2:

7 Rounds

3 Deadlifts

4 Box Piked Handstand Push-Ups or 4 Push-Ups

Kettlebell: 35/26lb (16/12kg)

Deadlift: 185/125lb (84/57kg)

Masters 55+:

Station 1:

4 Rounds

2 Wall Walks

8 Russian Kettlebell Swings

12 Med-Ball Weighted Sit-Ups

Station 2:

7 Rounds

3 Deadlifts

3 Strict Handstand Push-Ups (2-in Riser)

Med-Ball: 20/14lb (9/6kg)

Kettlebell: 53/35lb (24/16kg)

Deadlift: 225/155lb (102/70kg)

[091022 Games Mash-Up: Levels] (Time)

Competitor:

Station 1:

4 Rounds

4 Wall Walks 10-in

8 American Kettlebell Swings

12 Med-Ball Weighted Sit-Ups

Station 2:

7 Rounds

3 Deadlifts

4 Strict Deficit Handstand Push-Ups (3/1.5in)

Med-Ball: 20/14lb (9/6kg)

Kettlebell: 70/53lb (32/24kg)

Deadlift: 315/205lb (143/92kg)

Hotel Gym / Travel:

Station 1:

4 Rounds

4 Wall Walks or 5 Inchworm Push-Ups

8 Alt DB Snatch

12 Dumbbell Weighted Sit-Ups

Station 2:

7 Rounds

6 Dual Dumbbell Deadlift

4 Strict Handstand Push-Ups or Box Piked Handstand Push-Ups

Dumbbells: Heaviest available

“Dave Doesn’t Like Accessories” (Checkmark)

Accessory Finisher

4 Sets:

2/2 Turkish Get-Ups

5/Each Prone Y-T-W

10/10 Paloff Press with Rotation

PRVN Reset (Checkmark)

For Quality:

4 Sets

5/side Side Lying Windmill

:30/side Bear Sit Hip IR

6 Dead Bug w/ Reach

(:04 down :04 up each rep)

5 Prone Y Raise w/ :05s hold

Intent: Improve shoulder capsule control, trunk stability, and active hip rotation.

The post WOD – Sat, Jul 25 appeared first on CrossFit East River.

Announcements

Join Our WhatsApp Chat!
Want to stay in the loop outside the gym? Join our WhatsApp group — we chat about workouts, meetups, and all things East Village + NYC. Reach out to Connor, Meg, or Becca to get added!

Hold requests and cancellations need to be submitted through our website! DO NOT use Wodify Messaging- we may miss it! You can request a hold here, and request cancellation here. Please read our pricing and policies FAQ as fee’s and limitations apply based on membership type!

CrossFit East River – WOD

Warm-Up

2 x

1:00 Row / 1:00 Ski

10 Dead-Bugs

10/10 Single Leg Foot Elevated Glute Bridges

10 Deep Lunge Mountain Climbers

10 Alt Box Step-Ups

5 Box Jumps

Specific Warm-Up

6 GHD Sit-Ups (Increasing Range of Motion) or Alternative (Medball Weighted Sit-Ups / V-Ups / Tuck-Ups / Abmat Sit-Ups)

4 Burpees + 2 Box Jumps

100ft (30m) Farmers Carry @ Warm-Up Weight

–

6 GHD Sit-Ups or Alternative

4 Burpee Box Jumps

100ft (30m) Farmers Carry @ Working Weight

“Everything Everywhere All at Once” (AMRAP – Rounds)

30:00 EMOM

Minute 1: 15/12 Calorie Row

Minute 2: 15 GHD Sit-Ups

Minute 3: 15/12 Calorie Ski Erg

Minute 4: 10 Burpee Box Jumps

Minute 5: 100ft (30m) Kettlebell Farmers Carry

Score = Rounds + Reps Completed

Box: 24/20in

Kettlebell Farmers Carry: 2 x 70/53lb (32/24kg)
Goals: Complete all 30 rounds within each minute

Stimulus: Muscular Endurance

RPE: 9/10

Calorie Row: Reduce to 12/9 calories / 150m Run substitution / Reduce damper and target strokes per minute

GHD Sit-Ups: Reduce reps / AbMat Sit-Ups / V-Ups / Tuck-Ups / Med-ball Weighted Sit-Ups

Calorie Ski Erg: Reduce to 12/9 calories / 150m Run or 6 Shuttle Runs / Bike substitution or equivalent calories.

Burpee Box Jumps: Reduce reps / Burpees to Target / Box Step-Up and Over / Reduce box height to 20/16in

Kettlebell Farmers Carry: Reduce loads / Single Kettlebell Suitcase Carry

[Everything Everywhere All at Once: Levels] (AMRAP – Rounds and Reps)

Level 2:

Minute 1: 12/9 Calorie Row

Minute 2: 12 GHD Sit-Ups or 15 AbMat Sit-Ups

Minute 3: 12/9 Calorie Ski Erg

Minute 4: 8 Burpee Box Jumps, 24/20in

Minute 5: 100ft (30m) Kettlebell Farmers Carry: 2 x 53/35lb (24/16kg)

Level 1:

Minute 1: 10/8 Calorie Row

Minute 2: 12 AbMat Sit-Ups or V-Ups

Minute 3: 10/8 Calorie Ski Erg

Minute 4: 6 Burpee Box Jumps / Step-Ups, 20/16in, or 8 Burpees to Target

Minute 5: 100ft (30m) Kettlebell Farmers Carry: 2 x 35/26lb (16/12kg)

Masters 55+:

Minute 1: 12/9 Calorie Row

Minute 2: 12 GHD Sit-Ups or 15 AbMat Sit-Ups

Minute 3: 12/9 Calorie Ski Erg

Minute 4: 8 Burpee Box Jumps / Step-Ups

Minute 5: 100ft (30m) Kettlebell Farmers Carry: 2 x 53/35lb (24/16kg)

Competitor:

Minute 1: 18/14 Calorie Row

Minute 2: 20 GHD Sit-Ups

Minute 3: 18/14 Calorie Ski Erg

Minute 4: 10 Burpee Box Jumps, 24/20in

Minute 5: 100ft (30m) Kettlebell Farmers Carry: 2 x 70/53lb (32/24kg)

Goal: Complete all 30 rounds with 15 or more seconds remaining each minute
Hotel Gym / Travel:

Minute 1: 1:00 Max Calorie Bike or 200m Run

Minute 2: 15 AbMat Sit-Ups or V-Ups

Minute 3: 1:00 Max Calorie Bike or 200m Run

Minute 4: 10 Burpees to Target

Minute 5: 100ft (30m) Dumbbell Farmers Carry, heaviest available

Big Class Option:

Assign dedicated machines and GHD stations at the brief. It is best to give athletes numbers and have them stay to those and start on different stations to allow for an even flow of this workout. Alternatively sub any machine for the ski and weighted med-ball sit-ups for the GHD.

PRVN Reset (No Measure)

For Quality:

3 Sets

6 Quadruped Hip CARs / side

:45 Seated Forward Fold w/ Reach

8 Prone Snow Angels

Intent: Gently restore hip control while opening posterior chain and shoulders.

Notes:

Hip Cars – Slow controlled circles / Minimize torso movement / Smooth range

Forward Fold – Sit tall first / Reach long through spine / Slow nasal breathing

Snow Angels – Thumbs up / Ribs down / Controlled tempo

Video Support:

Quardruped Hip Cars

Seated forward Fold

Optional Accessories   (Checkmark)

For Quality:

4 Sets:

:45 Sandbag Hold

10/10 Tall Plank Arm + Leg Lift Holds

The post WOD – Sun, Jul 19 appeared first on CrossFit East River.

Announcements

Join Our WhatsApp Chat!
Want to stay in the loop outside the gym? Join our WhatsApp group — we chat about workouts, meetups, and all things East Village + NYC. Reach out to Connor, Meg, or Becca to get added!

Hold requests and cancellations need to be submitted through our website! DO NOT use Wodify Messaging- we may miss it! You can request a hold here, and request cancellation here. Please read our pricing and policies FAQ as fee’s and limitations apply based on membership type!

CrossFit East River – WOD

Warm-Up:

General Warm-Up

1 x

10 Bend and Bows

10 Alternating Arm Swings

10 Back Slaps

5 Inchworm-Ups

10 Down Dog Toe Touches

5 Down Dog Pike Push-Ups

8 Scapular Pull-Ups

8 Bar Kip Swings

6/6 Single Arm Ring Rows

Specific Warm-Up

2 x

3 Kick Up to Wall + Eccentric or Box Pike Handstand Push-Ups

6 Deadlifts, Building to Working Weights

6-8 Elevator Kipping / Butterfly Pull-Ups , Building to chin over bar

:30 Jump Rope Practice

Primer

1 x Each Partner:

2 Handstand Push-Ups

4 Deadlifts

6 Pull-Ups

12 Double Unders

Use this to confirm loads, gymnastics standards, and the relay tag process before “Partner Bradshaw” begins.

“Partner Bradshaw” (Time)

For Time

20 Rounds with a Partner (Relay Style):

3 Handstand Push-Ups

6 Deadlifts

12 Pull-Ups

24 Double Unders

Time Cap: 40:00

Score = Time

Relay Setup: One partner completes a full round on the floor while the other waits off to the side. After completing all four movements, partner 1 runs back and tags partner 2, who then moves to the floor to complete their round. A physical tag must occur before each new round begins. Partners alternate for all 20 rounds. (10/Each)

Barbell: 225/155lb (102/70kg)
Goals: 32:00-36:00

Stimulus: 1:1 Work-to-Rest Partner Relay

RPE: 8.5/10

Handstand Push-Ups: Box Pike Handstand Push-Ups / Dumbbell Push Press 35/25lb (15/12kg) / add riser

Deadlifts: Reduce load to 185/125lb (84/57kg) or 135/95lb (61/43kg) / Romanian Deadlift / Trap Bar Deadlift

Pull-Ups: Banded Pull-Ups / Jumping Pull-Ups / Ring Rows / Reduce reps to 8

Double Unders: Single Unders x 36 / Reduce to 18 Double Unders

[Partner Bradshaw: Levels] (Time)

Level 2:

3 Handstand Push-Ups

6 Deadlifts: 185/125lb (84/57kg)

9 Pull-Ups

18 Double Unders or 36 Single Unders

Level 1:

3 Box Pike Handstand Push-Ups or Dumbbell Push Press

6 Deadlifts: 135/95lb (61/43kg)

12 Ring Rows or Banded Pull-Ups

24 Single Unders

Masters 55+:

3 Handstand Push-Ups or Box Pike Handstand Push-Ups

6 Deadlifts: 185/125lb (84/57kg)

12 Pull-Ups or 8/6 Strict Pull-Ups

24 Double Unders or 36 Single Unders

Competitor:

3 Strict Deficit Handstand Push-Ups

6 Deadlifts: 275/185lb (125/84kg)

12 Chest-to-Bar Pull-Ups

24 Double Unders

Hotel Gym / Travel:

3 Dumbbell Push Press, heaviest available

6 Dumbbell Deadlifts, heaviest available

12 Dumbbell Renegade Rows or Ring Rows

24 Double Unders or 36 Single Unders

Big Class Notes:

If stations are limited, stagger partner pairs on a 1:00-2:00 delay so that multiple pairs are not competing for the same wall space or pull-up rigs at the same time. Assign specific pull-up bar sections and handstand wall zones to each pair before the clock starts.

PRVN Reset (No Measure)

For Quality:

4 Sets

5/side Side-Lying Windmill

:30/side Bear Sit Hip IR

6 Dead Bug w/Reach (:04 down :04 up each rep)

5 Prone Y-Raise w/ :05s hold

Intent: Improve shoulder capsule control, trunk stability, and active hip rotation.

Notes:

Side Lying Windmill – Long lever, slow arc / Follow hand with eyes / Control entire range

Bear Sit Hip IR – Actively pull into position / Tall chest, slow breathing / No bouncing

Dead Bug – PVC, DB, or band / Exhale to set ribs / Maintain trunk control

Prone Y – Thumbs up, lift just off floor / No shrugging / Quality > height

Optional Accessories   (Checkmark)

For Quality

4 Sets:

:20 Barbell Overhead Hold , For Load

16 Dual Kettlebell Alt Gorilla Rows

12 Hammer Curls

The post WOD – Sat, Jul 18 appeared first on CrossFit East River.

Announcements

Join Our WhatsApp Chat!
Want to stay in the loop outside the gym? Join our WhatsApp group — we chat about workouts, meetups, and all things East Village + NYC. Reach out to Connor, Meg, or Becca to get added!

Hold requests and cancellations need to be submitted through our website! DO NOT use Wodify Messaging- we may miss it! You can request a hold here, and request cancellation here. Please read our pricing and policies FAQ as fee’s and limitations apply based on membership type!

CrossFit East River – WOD

Warm-Up: 

Warm-Up

Specific Prep

2 x

:15 Dead-Hang + :15 Active Hang

8 Bar Kip Swings

6 Strict Knee Raises

:15 Tuck L-Hang

6 Tall Muscle Clean + Press

Gymnastics Skill: Bar Muscle-Up (Checkmark)

10:00 EMOM

3 Bar Muscle-Ups
The goal of this EMOM is quality mechanics and consistent transitions, not survival. Athletes should have enough rest each minute to reset mentally and physically before the next set. Athletes who are muscling through the turnover rather than using their kip will accumulate fatigue quickly and carry that into “Memento.” Keep the volume honest or adjust to alternatives

Modifications:

Level 2: 10:00 EMOM, 3-5 Jumping Bar Muscle-Ups or Low Bar Muscle-Up Transitions; or 6-8 Chest to Bar or Chin Over Bar Pull-Ups

Level 1: 10:00 EMOM

5-7 Banded Pull-Ups or 3-5 Jumping Pull-Ups with Eccentric

Hotel Gym / Travel: 10:00 EMOM, 5 Pull-Ups + 10 Push-Ups

Workout Prep / Primer   (No Measure)

3 Hang Power Cleans

3 Push Press

3 Low Hang Power Cleans

3 Push Jerks

–

Add Loads

–

2-3 x Building to Working Weights:

3 Power Clean and Push Jerks

5 Toes to Bar or Working Modification

30 Double Unders or 50 Single Unders

Use this to confirm barbell load, double under rhythm, and toes to bar mechanics before “Memento” begins.

“Memento” (AMRAP – Rounds and Reps)

7:00 AMRAP

11 Toes to Bar

5* Power Clean and Push Jerks

55 Double Unders

*Increase Power Clean and Push Jerk reps by 2 each round. Rep scheme across rounds: 5, 7, 9, 11, 13, and so on.

Score = Rounds + Reps

Barbell: 115/75lb (52/34kg)
Goals: 4+ Rounds

Stimulus: Upper Body Interference / Density

RPE: 8.5/10

Modifications / Adjustments

Toes to Bar: Reduce reps / Hanging Knee Raises / V-Ups / Alt Toes to Bar

Power Clean and Push Jerk: Reduce load before modifying rep increases / Hang Power Clean and Push Press / Dumbbell Power Clean and Push Jerk

Double Unders: 1.5:1 Single Unders / Penguin Jumps / Reduce reps to 35-40 if rhythm consistently breaks

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

Level 2:

7:00 AMRAP

9 Toes to Bar

5* Power Clean and Push Jerks

45 Double Unders

*Increase by 2 reps each round

Barbell: 95/65lb (43/30kg)

Level 1:

7:00 AMRAP

9 Hanging Knee Raises

5* Hang Power Clean and Push Jerks

75 Single Unders

*Increase by 2 reps each round

Barbell: 45/35lb, (20/15kg)

Masters 55+:

7:00 AMRAP

9 Toes to Bar

5* Power Clean and Push Jerks

45 Double Unders or 75 Single Unders

*Increase by 2 reps each round

Barbell: 75/55lb (34/25kg)

Competitor:

7:00 AMRAP

11 Toes to Bar

5* Power Clean and Push Jerks

55 Double Unders

*Increase by 2 reps each round

Barbell: 135/95lb (61/43kg)

Hotel Gym / Travel:

7:00 AMRAP

11 Toes to Bar or Hanging Knee Raises

5* Dumbbell Power Clean and Push Jerks

55 Double Unders or 75 Single Unders

*Increase by 2 reps each round

Dumbbells: 50/35lb (22.5/16kg)

PRVN Reset (No Measure)

For Quality:

3 Sets

8 x Prone Swimmers

1:00 Adductor Rock Back / side

1:00 Frog Pose

Intent: Open hips and inner thighs while restoring shoulder and thoracic motion. Grounding and restorative.

Notes:

Prone Swimmers

• Slow, controlled shoulder sweep

• Forehead lightly on floor, ribs down

• Smooth transitions > range

Adductor Rock Back

• Hips back, spine long

• Actively pull into range

• Exhale as you sink deeper

Frog Pose

• Knees wide, feet comfortable

• Length through spine

• Slow nasal breathing

Optional Accessories (Checkmark)

For Quality:

4 Sets:

15 Tall Kneeling Straight Arm Banded Lat Pull Down

10 Dual Dumbbell Zottman Curl

The post WOD – Thu, Jul 16 appeared first on CrossFit East River.

Announcements

Join Our WhatsApp Chat!
Want to stay in the loop outside the gym? Join our WhatsApp group — we chat about workouts, meetups, and all things East Village + NYC. Reach out to Connor, Meg, or Becca to get added!

Hold requests and cancellations need to be submitted through our website! DO NOT use Wodify Messaging- we may miss it! You can request a hold here, and request cancellation here. Please read our pricing and policies FAQ as fee’s and limitations apply based on membership type!

CrossFit East River – WOD

Warm-Up: 

General Warm-Up

200m Run

Specific Prep

Running Mechanics (Skill Work)

10/10m A-Skips + B-Skips

10 Wall Lean March

2 x :10 Wall Lean Sprint / :10 Rest

10/10m Running Heel Pulls (Right/Left)

Primer

1x

200m Run

8 Burpees to Plate

8/6 Calorie Bike

Use this to confirm run pacing, burpee standard, and bike output before “Drive” begins.

“Drive” (6 Rounds for calories)

For Calories

6 Sets:

3:30 AMRAP

400m Run

Burpees to Plate (15-14-13-12-11-10)

Max Calorie Bike in Remaining Time

Rest 2:00 Between Sets

Score = Sum Total Calories

Plate: 45lb (20kg) Bumper Plate

Bike: Any Bike
Goals: Average 15/11+ Calories per Set, 90/66+ Total Calories

Stimulus: Supra-Threshold Intervals / Running Capacity

RPE: 8.5/10

400m Run: 450/400m Ski Erg / 12 Shuttle Runs (25/25ft, 7.5/7.5m) / Reduce distance to 300m

Burpees to Plate: Reduce reps by 2-3 per set / Burpees to Target (lower height) / Burpee Plate Step-Up / Reduce plate height

Calorie Bike: Any bike available / Ski Erg / Rower (reduce target by 2-3 cals per set)

[Drive: Levels] (6 Rounds for calories)

Level 2:

Burpees to Plate (12-11-10-9-8-7)

Max Calorie Bike in Remaining Time

Goal: Average 13/10+ Calories per Set

Level 1:

300m Run

Burpees (12-11-10-9-8-7)

Max Calorie Bike in Remaining Time

Goal: Average 10/7+ Calories per Set

Masters 55+:

300m Run

Burpees to Plate (12-11-10-9-8-7)

Max Calorie Bike in Remaining Time

Goal: Average 12/9+ Calories per Set

Competitor :

Goal: Average 18/14+ Calories per Set, run sub 1:45 per set

Hotel Gym / Travel:

6 Sets:

3:30 AMRAP

400m Run or 12 Shuttle Runs (25/25ft, 7.5/7.5m)

Burpees to Plate (15-14-13-12-11-10)

Max Calorie on any available cardio machine in remaining time

Rest 2:00 b/t

Bad Weather Option:

Sub 12 Shuttle Runs (25/25ft, 7.5/7.5m) for the 400m Run

Big Class Notes:

Stagger athletes on a 1:00-2:00 delay and confirm every athlete has a dedicated bike before the clock starts; athletes without a bike can substitute a Ski Erg or Rower with adjusted calorie targets.

PRVN Reset (No Measure)

For Quality:

3 Sets

6 Jefferson Curl (5–5 tempo)

:45 Ankle Dorsiflexion Rocker / side

6 / side 90/90 Hip Switch w/ Fold

6 Cat-Cow w/ 3-breath holds

Intent: Restore posterior chain length, ankle mobility, and spinal control.

Notes:

Jefferson Curl

• Very light load or BW

• Segment spine slowly

• No rushing

Ankle Dorsiflexion

• Knee over toes

• Heel down

• Breathe at end range

90/90 Hip Switch

• Control transitions

• Sit tall first

• Smooth reps

Cat Cow

• 3 breaths flexion

• 3 breaths extension

• Move with breath

Optional Accessories (Checkmark)

For Quality:

3 Sets:

:15-:20 Calf Raise Iso Push with Single Leg Lift (Each Leg)

15/15 Terminal Banded Knee Extensions

10 Bird Dog from Crawling

The post WOD – Wed, Jul 15 appeared first on CrossFit East River.

Announcements

Join Our WhatsApp Chat!
Want to stay in the loop outside the gym? Join our WhatsApp group — we chat about workouts, meetups, and all things East Village + NYC. Reach out to Connor, Meg, or Becca to get added!

Hold requests and cancellations need to be submitted through our website! DO NOT use Wodify Messaging- we may miss it! You can request a hold here, and request cancellation here. Please read our pricing and policies FAQ as fee’s and limitations apply based on membership type!

CrossFit East River – WOD

Warm-Up

General Warm-Up

2:00 Cardio Choice

–

2 x

10m/10m Lateral Band Walk

10m/10m Monster Walk (Forward / Back)

10/10 Side Lying Banded Clam Shells

10 Banded Glute Bridges

10 Alt Banded Psoas March (Supine)

10 Sumo Stance Good Mornings

Specific Prep

3-4 x

3 Inchworm to Hollow (3 Sec Pause at Extended Prone Hollow)

5 Sumo Deadlifts @ Starting light, building to working weights

8 Russian Kettlebell Swings @ Warm-Up Loads

5 Box Jumps @ Warm-Up Loads

Strength: Sumo Deadlift + Strict Press (6 Rounds for weight)

Every 2:00 x 6 Sets, Alternating Stations

Station 1: Sumo Deadlift

4 Reps @ 95% of 5×5 Sumo Deadlift Test

Rest 20-25 sec

3 Reps @ 100% of 5×5 Sumo Deadlift Test

Rest 20-25 sec

2 Reps @ 105% of 5×5 Sumo Deadlift Test

Station 2: Strict Press

8 Reps, Building to a Max

Starting at 100% of 3×10 Strict Press Test
-The sumo deadlift cluster sets are heavy and build by design. Athletes should approach the 2s with a full reset between reps, treating each pull as a deliberate, heavy effort. Not touch-and-go; every rep starts from a dead stop with full tension established at the floor.

Modifications:

Level 1: Every 2:00 x 6 Sets alternating; Station 1: 6 Sumo Deadlifts at 7/10 RPE; Station 2: 8 Strict Press @ 7/10 RPE

Hotel Gym / Travel: Every 2:00 x 6 Sets alternating; Station 1: 8 Single Leg Romanian Dumbbell Deadlift per side at a challenging dumbbell load; Station 2: 8 Dumbbell Strict Press, building to a heavy 8 for the day.

Primer   (No Measure)

2 Sets:

1 Partial Wall Walk + 1 Full Wall Walk

10 Russian Kettlebell Swings @ Working Weight

5 Box Jumps @ Working Weight

Use this to confirm kettlebell load, box height, and movement quality before “Source Code” begins.

“Source Code” (AMRAP – Rounds)

12:00 EMOM

Minute 1: 4 Wall Walks

Minute 2: 16 Russian Kettlebell Swings

Minute 3: 8 Box Jumps

Score = Rounds Completed (4 complete rounds possible)

Wall Walk: 10-in From Wall

Kettlebell: 70/53lb (32/24kg)

Box: 30/24in
Goals: Complete each movement in the minute with quality, approximately :35-:45 of work per minute

Stimulus: Strength EMOM

RPE: 6/10

Modifications / Adjustments

Wall Walks: Reduce to 3 reps / Inchworm to Push-Up / Pike Push-Up / Partial Wall Walk (set distance marker 10-12in from wall and reduce range)

Russian Kettlebell Swings: Reduce load before reducing reps

Box Jumps: Reduce box height / Step-Ups / Broad Jumps

[Source Code: Levels] (AMRAP – Rounds)

Level 2:

12:00 EMOM

Minute 1: 3 Wall Walks

Minute 2: 16 Russian Kettlebell Swings

Minute 3: 8 Box Jumps

Wall Walk: 15-in From Wall

Kettlebell: 53/35lb (24/16kg)

Box: 24/20in

Level 1:

12:00 EMOM

Minute 1: 2 Wall Walks or 4 Inchworm to Push-Up

Minute 2: 12 Russian Kettlebell Swings

Minute 3: 6 Box Jumps or Step-Ups

Wall Walk: 30-in From Wall

Kettlebell: 35/26lb (16/12kg)

Box: 20in

Masters 55+:

12:00 EMOM

Minute 1: 3 Wall Walks

Minute 2: 14 Russian Kettlebell Swings

Minute 3: 6 Box Jumps or Step-Ups

Wall Walk: 20-in From Wall

Kettlebell: 53/35lb (24/16kg)

Box: 24/20in

Competitor:

12:00 EMOM

Minute 1: 5 Wall Walks

Minute 2: 20 Russian Kettlebell Swings

Minute 3: 10 Box Jumps

Wall Walk: 10-in From Wall

Kettlebell: 70/53lb (32/24kg)

Box: 30/24in

Hotel Gym / Travel: Source Code (Checkmark)

12:00 EMOM

Minute 1: 4 Inchworm to Push-Up + :10 Handstand Hold or Wall Facing Handstand Hold

Minute 2: 16 Single Arm Dumbbell Russian Swings (8/8)

Minute 3: 8 Bench Jump Overs

Dumbbells: 50/35lb (22.5/16kg)

PRVN Reset (No Measure)

For Quality:

4 Sets

4 Reverse Nordics w/ :10s eccentric

:30 Seated Hip Internal Rotation + External Rotations

:30 Relaxed Deep Squat w/ Upper Body Support

4/Side Scorpion Pec Stretch w/ :05s holds

Intent: Load quads through length, improve hip rotation, and reinforce comfortable squat depth.

Notes:

Nordic – Tall posture, ribs stacked / Light glute engagement / Use hands to assist if needed

Internal / External Rotation – Sit tall, don’t collapse / Actively pull into range / Breathe into back of hip

Deep Squat – Use rig/post for upright torso / Sink hips, chest tall / Slow breaths at depth

Scorpion – Rotate through mid-back / Smooth, controlled reps / No forcing end range

Optional Accessories (Checkmark)

For Quality:

4 Sets:

8-10 Glute Ham Raises

:15/:15 Single Leg Glute Bridge Hold

6/6 Single Arm Dumbbell Push Press

The post WOD – Tue, Jul 14 appeared first on CrossFit East River.

Announcements

Join Our WhatsApp Chat!
Want to stay in the loop outside the gym? Join our WhatsApp group — we chat about workouts, meetups, and all things East Village + NYC. Reach out to Connor, Meg, or Becca to get added!

Hold requests and cancellations need to be submitted through our website! DO NOT use Wodify Messaging- we may miss it! You can request a hold here, and request cancellation here. Please read our pricing and policies FAQ as fee’s and limitations apply based on membership type!

CrossFit East River – WOD

Warm-Up

2:00 Cardio Choice

–

10 PVC Pass-throughs

10/10 PVC Around the Worlds

:15/:15 PVC

Standing PVC Pipe Prayer Stretch

10 Alternating Scorpions

10 Alternating Iron Cross Stretch

:20 Extended Plank Reverse Bridge

Specific Prep

10 Arms Only Row

10 Body and Arms Only Row

10 Legs and Body Only Row

10 Full Body Row

–

2 x Empty Barbell

3 Hang High Pull

3 Hang Muscle Snatch

3 Overhead Squat

3 Snatch Balance

–

2-3 x With Light Loads

Snatch Lift Off

Slow Pull Power Snatch

Overhead Squat

Squat Snatch

–

Then build to 75% (Starting Loads)

Snatch (Every 2:00 x 5 Sets

1 Power Snatch + 2 Squat Snatches

 )

-Build from 75% of 1RM Snatch to a heavy single complex for the day. Reps are not touch-and-go; athletes reset fully between each rep of the complex.

-Focus on the leg drive on each and every rep, as well as a quality turnover and strong receiving position.

Modifications:

Level 1: Every 2:00 x 5 Sets, 3 Hang Power Snatch + 3 Overhead Squats at a moderate, consistent load between 60-70%

Hotel Gym / Travel: Every 2:00 x 5 Sets, 8-10 Alt Dumbbell Snatch

Primer  

Adjust to working loads on the barbell, then build to working intensity with the following.

Use this to confirm barbell load and row pacing before “Collateral” begins.

“Collateral” (3 Rounds for reps)

12:00 EMOM

Minute 1: Max Calorie Row

Minute 2: Rest

Minute 3: Max Overhead Squats

Minute 4: Rest

Score = Total Reps (Calories + Overhead Squat Reps)

Barbell: 95/65lb (43/30kg)
Goals: Row: 20/16+ Cals per Minute, OHS: 20+ Reps per Minute

Stimulus: Glycolytic / VO2 Max

RPE: 9.5/10

Modifications / Adjustments

Overhead Squat: Reduce load before modifying the movement / Front Squat / Goblet Squat / Overhead Lunges

Row: Bike (any format) / Ski Erg / Max Shuttle Runs

[Collateral: Levels] (4 Rounds for reps)

Level 2:

12:00 EMOM

Minute 1: Max Calorie Row

Minute 2: Rest

Minute 3: Max Overhead Squats

Minute 4: Rest

Barbell: 75/55lb (34/25kg)

Level 1:

12:00 EMOM

Minute 1: Max Calorie Row

Minute 2: Rest

Minute 3: Max Overhead Squats

Minute 4: Rest

Barbell: 45/35lb (20/16kg) or PVC; sub Front Squats or Goblet Squats if overhead position is not stable

Masters 55+:

12:00 EMOM

Minute 1: Max Calorie Row

Minute 2: Rest

Minute 3: Max Overhead Squats

Minute 4: Rest

Barbell: 75/55lb (34/25kg)

Competitor:

12:00 EMOM

Minute 1: Max Calorie Row

Minute 2: Rest

Minute 3: Max Overhead Squats

Minute 4: Rest

Barbell: 135/95lb (61/43kg)

Hotel Gym / Travel:

12:00 EMOM

Minute 1: Max Calorie Machine or Distance Run

Minute 2: Rest

Minute 3: Max Single Dumbbell Overhead Squats

Minute 4: Rest

Dumbbells: 1 x 50/35lb, (22.5/15kg)

PRVN Reset (No Measure)

For Quality:

3-4 Sets

6/6 Quadruped T-Spine Rotation w/ Reach

:45/side Half-Kneeling Hip Flexor w/ Glute Set + Overhead Reach

8 Wall Slides w/ Lift-Off

:45 Child’s Pose w/ Side Bend
Intent: Restore thoracic rotation and shoulder mechanics while opening hip flexors.

Notes:

T-Spine – Rotate slowly, reach long / Exhale into end range / Eyes follow hand

Half Kneeling Hip – Light posterior pelvic tilt / Ribs down, reach tall / Controlled breathing

Wall Slides – Slow tempo, pause 2s at top / Maintain rib position / Quality over reps

Childs Pose – Walk hands side to side / Breathe into lats / Relax neck and shoulders

Optional Accessories (Checkmark)

For Quality:

3 Sets:

40 Russian Twists (20/20)

20 Rotational Medball Slams (10/10)

3 x 10/10 Kettlebell Side Bend

Use a moderate load for both the bends and twists; focus on explosive drives into the ground over load for the medball slams.

The post WOD – Mon, Jul 13 appeared first on CrossFit East River.