CrossFit East River

WOD – Thu, May 28

CFER WODIFY — Sat, 23 May 2026 04:15:00 +0000

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 Flow (Checkmark)

General Warm-Up

2:00 Cardio Choice

–

:15/:15 Passive Hang + Active Hang

:10 Hollow Hold

5 Slow Tempo Goblet Squats

5/5 Single Arm Kettlebell Bent Over Row

–

10 Bar Kip Swings

:10 Hollow Rocks

5 Slow Tempo Goblet Squats

5/5 Single Arm Kettlebell Bent Over Row

Specific Prep

6 Pause Front Squats (Empty Barbell From the Rack)

10 Dual Kettlebell Gorilla Rows @ warm-up loads

4 Pause Front Squats @ 40% of 1RM Front Squat

8 Dual Kettlebell Gorilla Rows @ working loads

Build to Starting Load on Paused Front Squat

Strength: Pause Front Squat + Kettlebell Gorilla Row (5 Rounds for weight)

15:00 EMOM:

Minute 1: 6 Pause Front Squats (21×1 Tempo)

Minute 2: 16 Dual Kettlebell Alternating Gorilla Rows

Minute 3: Rest

Loading:

Front Squat at 60-65% of 1RM Front Squat

Dual KB Gorilla Row: 2 x 53/35lb, 24/16kg
Score = Front Squat Loading

Tempo is 2-count eccentric, 1-second pause at the bottom, fast concentric driving through the elbows, 1 reset breath at the top. Athletes should select a load that allows them to hold position through the pause on every rep. The Gorilla Row should be performed with full range, flat back, and alternating arms with control, not speed.

Modifications:

Level 1: Minute 1: 6 Goblet Squat Pauses with Kettlebell or Dumbbell at light to moderate load, focusing on upright torso and full depth. Minute 2: 12 Kettlebell or Dumbbell Gorilla Rows

Hotel Gym / Travel: Minute 1: 6 Pause Dumbbell Goblet Squats (21×1 Tempo). Minute 2: 16 Dual Dumbbell Alternating Gorilla Rows

Primer (Checkmark)

1 Partial Wall Walk + 1 Wall Walk

6-8 Toes to Bar (Elevator Progression), building to modification for the day

25 Double Unders / :20 DU practice / 40 Single Unders

Use this to confirm Wall Walk standard, Toes to Bar modification, and Double Under plan before “Shimmer” begins.

“Shimmer” (Time)

For Time

5 Rounds:

1-2-3-4-5 Wall Walks

10 Toes to Bar

50 Double Unders

Wall Walk: 10-in from the wall
Specific Note about workout structure:

Round 1: 1 Wall Walk + 10 Toes to Bar + 50 Double Unders

Round 2: 2 Wall Walks + 10 Toes to Bar + 50 Double Unders

Round 3: 3 Wall Walks + 10 Toes to Bar + 50 Double Unders

Round 4: 4 Wall Walks + 10 Toes to Bar + 50 Double Unders

Round 5: 5 Wall Walks + 10 Toes to Bar + 50 Double Unders

Score = Time

Goals: 5:00-7:00

Time Cap: 8:00

Stimulus: Midline Endurance / Grip Interference

RPE: 7.5/10

Primary Objective: Move through each round with consistent, unbroken Wall Walks and limit Toes to Bar to two sets or fewer per round to protect shoulder endurance across all 50 reps.

Secondary Objective: Stay unbroken or near-unbroken on the Double Unders, using the rope as a controlled transition into the next Wall Walk rather than a place to rest.

[Shimmer: Level 2, Level 1, & Masters 55+] (Time)

Level 2:

5 Rounds:

1-2-3-4-5 Wall Walks

8 Toes to Bar or 12 Alt Toes to Bar

40 Double Unders

Wall Walk: 20-in from the wall

Level 1:

5 Rounds:

1-2-3-4-5 Wall Walks

8 Hanging Knee Raises or Kipping Knee Raises

75 Single Unders or :30 Double Under Practice

Wall Walk: 30-in from the wall

Masters 55+:

5 Rounds:

1-2-3-4-5 Wall Walks (to comfortable height, 10-15in from wall)

10 Alternating Toes to Bar

40 Double Unders or 80 Single Unders

Wall Walk: 20-in from the wall

[Shimmer: Competitor & Travel] (Time)

Competitor:

5 Rounds:

1-2-3-4-5 Wall Walks

15 Toes to Bar

75 Double Unders

Wall Walk: 10-in from the wall

Hotel Gym / Travel:

5 Rounds:

1-2-3-4-5 Wall Walks or 2-4-6-8-10 Inchworm Push-Ups

10 V-Ups

50 Double Unders or 75 Single Unders

PRVN Reset (Checkmark)

For Quality:

3 Sets

Supine Supinated Overhead Reach (PVC or weighted PVC) x 5 (3 Long Breaths per Rep)

:30 Shoulder Extension Stretch

1:00 Pigeon Pose / side

Intent: Restore shoulder extension and overhead comfort while decompressing hips.
Notes:

– Supine Supinated Reach: Palms up, ribs down, weight assists range, Long exhales

– Shoulder Extension Stretch: Pain-free range only, control eccentrics, use stretch if needed

– Pigeon Pose: Square hips as tolerated, Stay tall before folding, Calm nasal breathing

Optional Accessories (Checkmark)

For Quality:

4 Sets:

1:00 Elevated Plank w/ Weight Belt , Moderate

50/50ft (15/15m) Single Arm Kettlebell Overhead Carry, Moderate

The post WOD – Thu, May 28 appeared first on CrossFit East River.

WOD – Wed, May 27

CFER WODIFY — Fri, 22 May 2026 04:15:00 +0000

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Warm-Up

1:30 Row

:20/:20 Active Scorpion Stretch

:20/:20 Active Pigeon Pose

5/5 Adductor Hip Rock

:20/:20 Single Leg Glute Bridge Hold

Specific Prep

2 Rounds

150m Row

5/5 Single Arm Kettlebell Strict Press

5/5 Single Arm Kettlebell Reverse Lunge (Contralateral)

Barbell Prep

5 Empty Barbell Strict Press

5 Empty Barbell Push Press

– Add Loads –

3 Strict Press + 5 Push Press

– Add Loads –

2 Strict Press + 4 Push Press

–

Put Working Loads on Bar

Strength: Overhead Press Complex (6 Rounds for weight)

Every 2:00 x 6 Sets:

2 Strict Press + 4 Push Press

All sets at 80% of 1RM Strict Press
Athletes should lock out completely on every rep, use a controlled and vertical dip on the push press, and maintain full midline tension through all six reps of each set. This is not a test of max effort; it is a quality pressing block at a demanding percentage.

Modifications:

Level 1: Every 2:00 x 6 Sets: 5 Strict Press, Focus on quality mechanics and bar path.

Hotel Gym / Travel: Every 2:00 x 6 Sets: 2/2 Single Arm Dumbbell Strict Press + 4/4 Single Arm Dumbbell Push Press at challenging load

Primer (Checkmark)

1 Round at workout pace:

200m Row

15/15ft (4.5/4.5m) Suitcase Lunge

3/3 Single Arm Kettlebell Push Press

Use this to confirm kettlebell load and front rack position on the push press before “No Rain” begins.

“No Rain” (AMRAP – Rounds and Reps)

For Reps

15:00 AMRAP

300m Row

25/25ft (7.5/7.5m) Suitcase Kettlebell Walking Lunge

5/5 Single Arm Kettlebell Push Press

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

Goals: 5-7 Rounds

Stimulus: Full Body Muscular Endurance and Movement

RPE: 7/10

Primary Objective: Maintain a consistent, controlled pace across all 15 minutes with smooth transitions between movements, targeting even round times from the first round to the last.

Secondary Objective: Prioritize front rack position and full lockout on the single arm kettlebell push press every rep, treating the pressing reps as a skill reinforcement of the overhead work done in the strength piece.

[No Rain: Level 2, Level 1, & Masters 55+] (AMRAP – Rounds and Reps)

Level 2:

15:00 AMRAP

250m Row

25/25ft (7.5/7.5m) Suitcase Kettlebell Walking Lunge

5/5 Single Arm Kettlebell Push Press

Kettlebell: 44/26lb, 20/12kg

Level 1:

15:00 AMRAP

200m Row

25/25ft (7.5/7.5m) Suitcase Kettlebell Walking Lunge

5/5 Single Arm Kettlebell Push Press

Kettlebell: Load that allows continuous lunges and quality press mechanics across all rounds

Masters 55+:

15:00 AMRAP

250m Row

25/25ft (7.5/7.5m) Suitcase Kettlebell Walking Lunge

5/5 Single Arm Kettlebell Push Press

Kettlebell: 44/26lb, 20/12kg

[No Rain: Competitor & Travel] (AMRAP – Rounds and Reps)

Competitor:

15:00 AMRAP

300m Row

25/25ft (7.5/7.5m) Suitcase Kettlebell Walking Lunge

5/5 Single Arm Kettlebell Push Press

Kettlebell: 70/53lb, 32/24kg

Goal: 7+ rounds. Row pace controlled and consistent. Push press from front rack, full lockout every rep.

Hotel Gym / Travel:

15:00 AMRAP

250m Run or 300m Row

25/25ft (7.5/7.5m) Suitcase Dumbbell Walking Lunge

5/5 Single Arm Dumbbell Push Press

Dumbbells: Challenging load across all rounds

PRVN Reset (Checkmark)

For Quality:

3 Sets

8 Prone Swimmer

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:

3 Sets:

:30 Nose to Wall Handstand Hold

10/10 Top Down Single Arm Dumbbell Bench

15-20 Banded Face Pulls

The post WOD – Wed, May 27 appeared first on CrossFit East River.

WOD – Tue, May 26

CFER WODIFY — Thu, 21 May 2026 04:15:00 +0000

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Warm-Up

2:00 Cardio Choice

–

10 Bend and Bows

:10/:10 Hand to Hand Wrist Circles

10 Alternating Arm Swings

10 Back Slaps

:20 Alternating Overhead Tricep / Lat Stretch

–

2 Sets:

8 Tall Muscle Cleans

:15 Behind The Neck Elbow Punch Throughs

8 Good Mornings

8 Quarter Squat Jumps

:10 Hollow Hold

10 Alternating V-Ups

Specific Barbell Prep

Add Loads, Barbell Off the Floor

3 Clean Lift Off

2 x

Slow Pull Pull Power Clean

Paused Low Hang Power Clean

– Add Loads –

2x

Power Clean

Low Hang Power Clean

–

Put Working Loads on the Bar

Weightlifting: Clean Complex (8 Rounds for weight)

Every 1:30 x 8 Sets:

1 Power Clean + 1 Low Hang Power Clean

Start around 60% of 1RM Power Clean and increase by feel, targeting approximately 80% by the final sets.
The Low Hang Power Clean is the teaching tool here. Cue athletes to establish tension in the hamstrings at the low hang position before initiating the second pull, and to maintain the same bar path and receiving position they find on the full Power Clean. These are not two separate movements; they are one cycling sequence.

Modifications:

Level 1: Every 1:30 x 8 Sets: 3 Hang Power Cleans

Hotel Gym / Travel: Every 1:30 x 8 Sets: 5 Hang Power Cleans + 3 Broad Jumps

Primer (Checkmark)

2 Rounds:

8 GHD Sit-Ups, building range of motion

4 Touch-and-Go Power Cleans

8/6 Calorie Echo Bike, building effort

Use this to confirm GHD range of motion, touch-and-go cycling rhythm on the Power Clean, and Echo Bike output before “Don’t Speak” begins.

“Don’t Speak” (AMRAP – Reps)

16:00 EMOM:

Min 1: 15 GHD Sit-Ups

Min 2: 10 Power Cleans

Min 3: 15/11 Calorie Echo Bike

Min 4: Rest

Barbell: 135/95lb, 61/43kg
Score = Completed Rounds + Stations (If all rounds are completed, score is 16 reps)

Goals: Complete each station in :30-:45

Stimulus: Barbell Cycling, Midline, and Leg Stamina

RPE: 6/10

Primary Objective: Complete all three working stations unbroken each round, finishing each minute with at least :15 of rest before the next movement begins.

Secondary Objective: Maintain consistent barbell cycling mechanics across all three rounds of Power Cleans, keeping touch-and-go reps smooth and controlled rather than letting fatigue degrade bar path or receiving position.

[Don’t Speak: Level 2, Level 1, & Masters 55+] (AMRAP – Reps)

Level 2:

16:00 EMOM:

Min 1: 12 GHD Sit-Ups

Min 2: 10 Power Cleans

Min 3: 12/9 Calorie Echo Bike

Min 4: Rest

Barbell: 115/75lb, 52/34kg

Level 1:

16:00 EMOM:

Min 1: 10 AbMat Sit-Ups or GHD to Parallel

Min 2: 10 Low Hang Dumbbell Power Cleans

Min 3: 10/7 Calorie Echo Bike

Min 4: Rest

Dumbbells: moderate loads

Masters 55+:

16:00 EMOM:

Min 1: 12 GHD Sit-Ups or 15 AbMat Sit-Ups

Min 2: 8 Power Cleans

Min 3: 12/9 Calorie Echo Bike

Min 4: Rest

Barbell: 95/65lb, 43/30kg

[Don’t Speak: Competitor & Travel] (AMRAP – Reps)

Competitor:

16:00 EMOM:

Min 1: 20 GHD Sit-Ups

Min 2: 10 Power Cleans

Min 3: 18/13 Calorie Echo Bike

Min 4: Rest

Barbell: 155/105lb, 70/48kg

Hotel Gym / Travel:

16:00 EMOM:

Min 1: 20 AbMat Sit-Ups or V-Ups

Min 2: 10 Dumbbell Power Cleans

Min 3: :35 Max Effort Bike or 200m Run

Min 4: Rest

Dumbbells: Moderate load that allows unbroken sets each minute

PRVN Reset (Checkmark)

For Quality:

3 Sets

6 Jefferson Curl

(5050 tempo)

:45 Ankle Dorsiflexion Rocker / side

6 / side 90/90 Hip Switch w/ Fold w/ Forward 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:

4 Sets:

8-10 Seated Good Mornings

10-12 Banded Psoas March

:15/:15 Copenhagen Plank Side Raise

For all movements, move slow and controlled with quality tempo, focusing on the feel of the movement rather than just going through the motions.

The post WOD – Tue, May 26 appeared first on CrossFit East River.

WOD – Mon, May 25

CFER WODIFY — Wed, 20 May 2026 04:15:00 +0000

Announcements

CrossFit East River – WOD

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

(If you have a 20# vest or body armor, wear it.)
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Warm-Up (Checkmark)

400m Group Run Warm-Up

–

2 Sets:

10 Alternating Box Step-Ups

10/10 Suitcase Deadlifts (KB or DB)

10 Deep Lunge Mountain Climbs

8/6 Push-Ups

6/6 Single Arm Ring Rows

4 Strict Knees to Chest or Elbow

Gymnastics Skill: Rope Climb (Checkmark)

Spend 5-10 minutes on Rope Climb Skill Work

Rope Pull to Stands

Rope Climb J-Hook, Stand and Reach

Fast Rope Climb Descents

Other Movements and Modifications today

Primer (Checkmark)

1-2 Sets:

50ft Farmers Carry at working load

5 Burpee Box Jumps at 24/20in

2 Rope Climbs or Modification

10 Synchro Abmat Sit-Ups with partner

Use this to confirm kettlebell load, rope climb modification, and synchro sit-up rhythm before “Thelma & Louise” begins.

“Thelma & Louise” (Time)

For Time

3 Rounds with a Partner:

200m Farmers Carry

20 Burpee Box Jumps 24/20in

8/6 Rope Climbs

50 Synchro Abmat Sit-Ups

10 Burpee Box Jumps 30/24in

Kettlebells: 70/53lb, 32/24kg
Score = Time

Time Cap: 30:00

Goals: 22:00-26:00

Stimulus: Partner Conditioning / Midline and Grip Endurance

RPE: 8/10

Primary Objective: Divide all work evenly between partners, keep farmers carry transitions to a minimum, and tackle rope climbs as alternating single reps to maintain steady output across all three rounds.

Secondary Objective: Manage the synchro sit-up set and the subsequent high box burpee box jumps as a unit, pacing through the sit-ups with consistent rhythm and resetting mentally before the first jump at the 30/24 box.

[Thelma & Louise: Level 2, Level 1, Masters 55+] (Time)

Level 2:

3 Rounds with a Partner:

200m Farmers Carry

20 Burpee Box Jumps 24/20in

6/4 Rope Climbs

50 Synchro Abmat Sit-Ups

10 Burpee Box Jumps 24/20in

Kettlebells: 53/35lb, 24/16kg

Level 1:

3 Rounds with a Partner:

200m Farmers Carry

14 Burpee Box Step-Ups

6/5 Rope Climb Progressions (Rope Pull to Stands or Seated Rope Pulls)

40 Synchro Abmat Sit-Ups

8 Burpee Box Step-Ups

Kettlebells: Moderate load that allows minimal breaks on the carry

Masters 55+:

3 Rounds with a Partner:

200m Farmers Carry

16 Burpee Box Jumps 20in

6/5 Rope Climbs or Progressions

40 Synchro Abmat Sit-Ups

8 Burpee Box Jumps 20in

Kettlebells: 53/35lb, 24/16kg

[Thelma & Louise: Competitor & Travel] (Time)

Competitor:

3 Rounds with a Partner:

200m Farmers Carry

20 Burpee Box Jumps 24/20in

10/8 Rope Climbs

40 Synchro GHD Sit-Ups

10 Burpee Box Jumps 30/24in

Kettlebells: 70/53lb, 32/24kg

Hotel Gym / Travel:

3 Rounds Solo

200m Farmers Carry or Dumbbell Farmers Carry

10 Burpee Bench Jumps

12/9 Pull-Ups

50 Abmat Sit-Ups

5 Burpee Bench Jumps

( Broad jump (for distance) )

Dumbbells: Challenging load across all three rounds

PRVN Reset (Checkmark)

For Quality:

3 Sets

:45 Doorframe or Rig Lat Stretch / side

:30/:30 Thread the Needle Thoracic Rotation

:45 Half Kneeling Hip Flexor Stretch / side

Intent: Decompress the lats, shoulders, and hip flexors after sustained grip, pulling, and midline loading across three rounds.

Optional Accessories (Checkmark)

For Quality:

3 Sets:

10 Banded Lat Pulldown

:30 Dead Hang

10/10 Single Arm Dumbbell Bent Over Row

:30 Hollow Body Hold

The post WOD – Mon, May 25 appeared first on CrossFit East River.

WOD – Sun, May 24

CFER WODIFY — Tue, 19 May 2026 04:15:00 +0000

Announcements

CrossFit East River – WOD

Warm-Up (Checkmark)

2 Sets:

10/8 Calorie Row

10 Kettlebell Deadlifts

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

1 Wall Walk + :15 Wall Facing Handstand Hold

Gymnastics Skill: Handstand Walk (Checkmark)

Take 10-15 min to practice and work on drills to perfect the Handstand Walk or get an athlete their first.

Handstand Weight Shifting

Handstand Walks to Wall

Handstand Walks

Partner Assisted Handstand Walks

Primer (Checkmark)

1-2 Sets

8/6 Calorie Row

8 American Kettlebell Swings

10ft (3m) Handstand Walk or 1 Wall Walk + 10 Handstand Shoulder Taps

Use this to confirm row pacing, kettlebell load, and handstand walk modification before “Black Widow” begins.

“Black Widow” (Distance)

For Distance

20:00 EMOM

Minute 1: 15/12 Calorie Row

Minute 2: 15 American Kettlebell Swings

Minute 3: Max Distance Handstand Walk

Minute 4: Rest

Kettlebell: 53/35lb, 24/16kg
Score = Total Accumulated Distance (ft)

Goals: 200+ Total Feet accumulated across 5 handstand walk minutes

Stimulus: Skill Conditioning / Capacity

RPE: 7/10

Primary Objective: Complete the row under 50 seconds and the kettlebell swings unbroken in 30 to 40 seconds every round, arriving at the handstand walk minute with enough composure to put in a quality and consistent effort across all five sets.

Secondary Objective: Accumulate maximum distance on the handstand walk with controlled and purposeful movement rather than scrambling for feet, building consistency in distance from round one through round five.

[Black Widow: Level 2, Level 1, Masters 55+] (Distance)

Level 2:

20:00 EMOM

Minute 1: 13/10 Calorie Row

Minute 2: 15 American Kettlebell Swings

Minute 3: Max Distance Handstand Walk or Handstand Shoulder Taps

Minute 4: Rest

Kettlebell: 44/26lb, 20/12kg

Level 1:

20:00 EMOM

Minute 1: 10/8 Calorie Row

Minute 2: 15 Russian Kettlebell Swings

Minute 3: Nose to Wall Facing Handstand Hold @ challenging distance away from the wall.

Minute 4: Rest

Kettlebell: Moderate load at a manageable and unbroken pace

Masters 55+:

20:00 EMOM

Minute 1: 12/9 Calorie Row

Minute 2: 15 Russian Kettlebell Swings

Minute 3: Max Distance Handstand Walk or Wall Walks

Minute 4: Rest

Kettlebell: 44/26lb, 20/12kg

[Black Widow: Competitor & Travel] (Distance)

Competitor:

20:00 EMOM

Minute 1: 18/14 Calorie Row

Minute 2: 15 American Kettlebell Swings

Minute 3: Max Distance Handstand Walk

Minute 4: Rest

Kettlebell: 70/53lb, 32/24kg

Goal: 300+ Total Feet

Hotel Gym / Travel:

20:00 EMOM

Minute 1: 15/12 Calorie Row or 200m Run

Minute 2: 12 Dual Dumbbell Hang Muscle Snatch

Minute 3: Max Distance Handstand Walk / Handstand Shoulder Taps / Wall Walks

Minute 4: Rest

Dumbbell: Moderate to challenging load, unbroken each set

PRVN Reset (Checkmark)

For Quality:

4 Sets

6 / side Quadruped T-Spine Reach

:45 / side Half Kneeling Hip Flexor w/ Reach

:45 Childs Pose w/ Side Bend

Intent: Restore thoracic rotation and shoulder mechanics while opening hip flexors.

Optional Accessories (Checkmark)

For Quality:

3 Sets:

15 Banded Face Pulls

10 Weighted Maltese Raises

:30/:30 Side Plank

The post WOD – Sun, May 24 appeared first on CrossFit East River.

WOD – Sat, May 23

CFER WODIFY — Mon, 18 May 2026 04:15:00 +0000

Announcements

CrossFit East River – WOD

“Katniss” (Time)

For Time:

1000m Run

10 Wall Walks

50 Toes to Bar

50 Single Dumbbell Box Step-Overs

1000m Run

10 Wall Walks

50 GHD Sit-Ups

50 Box Jump Overs

Single Dumbbell Box Step-Overs: 50/35lb, 22.5/15kg

Box Height: 24/20in, 60/50cm

Wall Walk: 10in, 25cm from wall
Score = Time

Time Cap: 30:00

Goals: Finish between 25:00 and 30:00

Stimulus: Aerobic Capacity / Muscular Endurance / Chipper

RPE: 7/10

Primary Objective: Maintain a consistent, sustainable pace across all eight movements without accumulating long rest periods; the goal is to keep moving, not to maximize any single set.

Secondary Objective: Execute a pre-planned rep strategy on Toes to Bar and Box Step-Overs so that fatigue is managed proactively rather than reactively, protecting output in the second half of the chipper.

[Katniss: Level 2, Level 1, Masters 55+] (Time)

Level 2:

For Time:

1000m Run

8 Wall Walks

40 Toes to Bar

40 Single Dumbbell Box Step-Overs

1000m Run

8 Wall Walks

40 GHD Sit-Ups

40 Box Jump Overs

Single Dumbbell Box Step-Overs: 35/25lb, 15/12kg

Box Height: 24/20in, 60/50cm

Wall Walk: 10in, 25cm from wall

Level 1:

For Time:

800m Run

5 Partial Wall Walks

30 Hanging Knee Raises

30 Single Dumbbell Box Step-Overs

800m Run

5 Partial Wall Walks

30 Abmat Sit-Ups

30 Box Step-Overs (No weight)

Single Dumbbell Box Step-Overs: Light, technique-focused load

Box Height: 20/16in, 50/40cm

Wall Walk: 30in, 75cm from wall

Masters 55+:

For Time:

800m Run

6 Wall Walks

30 Toes to Bar

30 Single Dumbbell Box Step-Overs

800m Run

6 Wall Walks

30 GHD Sit-Ups or Abmat Sit-Ups

30 Box Jump Overs or Box Step-Overs

Single Dumbbell Box Step-Overs: 30/20lb, 14/9kg

Box Height: 20in, 50cm

Wall Walk: 20in, 50cm from wall

[Katniss: Competitor & Travel] (Time)

Competitor:

For Time:

1000m Run

10 Wall Walks

50 Toes to Bar

50 Single Dumbbell Box Step-Overs

1000m Run

10 Wall Walks

50 GHD Sit-Ups

50 Box Jump Overs

Single Dumbbell Box Step-Overs: 70/50lb, 32/22.5kg

Box Height: 24/20in, 60/50cm

Goal: Sub 25:00. Push the runs at 5k pace and treat the second half as a full send.

Hotel Gym / Travel:

For Time:

1000m Run or 4:00 Cardio Choice

10 Wall Walks or Inchworm Push-Ups

50 Hanging Knee Raises or V-Ups

50 Single Dumbbell Box Step-Overs or Alternating Reverse Lunges

1000m Run or 4:00 Cardio Choice

10 Wall Walks or Inchworm Push-Ups

50 V-Ups

50 Box Jump Overs or Broad Jumps

PRVN Reset (Checkmark)

For Quality:

2 Sets:

:45/side Hip Flexor Stretch with Posterior Tilt

:45/side Banded Lat Stretch or Doorframe Lat Stretch

6/side Thread the Needle Stretch Thoracic Rotation (3 sec hold each side)

1:00 Wall Figure 4 Stretch / side

Intent: Restore hip flexor length and decompress the lat and thoracic spine after repeated overhead and hip flexion demands across a long chipper.

Optional Accessories (Checkmark)

For Quality:

3 Sets:

:30/:30 Side Plank

10 Landine Trunk Rotations

:30 Banded Psoas March

The post WOD – Sat, May 23 appeared first on CrossFit East River.

WOD – Sat, May 23

CFER WODIFY — Mon, 18 May 2026 04:15:00 +0000

Announcements

CrossFit East River – WOD

Murph (Time)

For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Warm-Up (Checkmark)

Gymnastics Skill: Rope Climb (Checkmark)

Spend 5-10 minutes on Rope Climb Skill Work

Rope Pull to Stands

Rope Climb J-Hook, Stand and Reach

Fast Rope Climb Descents

Other Movements and Modifications today

Primer (Checkmark)

1-2 Sets:

50ft Farmers Carry at working load

5 Burpee Box Jumps at 24/20in

2 Rope Climbs or Modification

10 Synchro Abmat Sit-Ups with partner

Use this to confirm kettlebell load, rope climb modification, and synchro sit-up rhythm before “Thelma & Louise” begins.

“Thelma & Louise” (Time)

For Time

3 Rounds with a Partner:

200m Farmers Carry

20 Burpee Box Jumps 24/20in

8/6 Rope Climbs

50 Synchro Abmat Sit-Ups

10 Burpee Box Jumps 30/24in

Kettlebells: 70/53lb, 32/24kg
Score = Time

Time Cap: 30:00

Goals: 22:00-26:00

Stimulus: Partner Conditioning / Midline and Grip Endurance

RPE: 8/10

[Thelma & Louise: Level 2, Level 1, Masters 55+] (Time)

Level 2:

3 Rounds with a Partner:

200m Farmers Carry

20 Burpee Box Jumps 24/20in

6/4 Rope Climbs

50 Synchro Abmat Sit-Ups

10 Burpee Box Jumps 24/20in

Kettlebells: 53/35lb, 24/16kg

Masters 55+:

3 Rounds with a Partner:

200m Farmers Carry

16 Burpee Box Jumps 20in

6/5 Rope Climbs or Progressions

40 Synchro Abmat Sit-Ups

8 Burpee Box Jumps 20in

Kettlebells: 53/35lb, 24/16kg

[Thelma & Louise: Competitor & Travel] (Time)

Competitor:

3 Rounds with a Partner:

200m Farmers Carry

20 Burpee Box Jumps 24/20in

10/8 Rope Climbs

40 Synchro GHD Sit-Ups

10 Burpee Box Jumps 30/24in

Kettlebells: 70/53lb, 32/24kg

PRVN Reset (Checkmark)

For Quality:

3 Sets

:45 Doorframe or Rig Lat Stretch / side

:30/:30 Thread the Needle Thoracic Rotation

:45 Half Kneeling Hip Flexor Stretch / side

Intent: Decompress the lats, shoulders, and hip flexors after sustained grip, pulling, and midline loading across three rounds.

Optional Accessories (Checkmark)

For Quality:

3 Sets:

10 Banded Lat Pulldown

:30 Dead Hang

10/10 Single Arm Dumbbell Bent Over Row

:30 Hollow Body Hold

The post WOD – Sat, May 23 appeared first on CrossFit East River.

WOD – Fri, May 22

CFER WODIFY — Sun, 17 May 2026 04:15:00 +0000

Announcements

CrossFit East River – WOD

Warm-Up (Checkmark)

2:00 Cardio Choice

–

2 Rounds

15 Banded Good Mornings

8/8 Single Leg Romanian Deadlift

:30 Glute Bridge Hold

:30 Alternating Bird-Dogs

:30 Alternating Dead-Bugs

Specific Prep

5 Deadlifts from Hip to Mid-Shin with Empty Barbell

Add Loads

5 Dead-Stop Deadlifts with focus on breaking the bar off the floor with tension and neutral spine

Deadlift (Take 20:00 to Establish a 1RM Deadlift)

Build systematically and deliberately. Athletes should establish their first working single around 80-85% and take calculated jumps from there. Plan for 2-3 minute breaks between singles at above the 85-90% range.

Modifications:

Level 1: Every 2:00 x 10 Sets : 3 Reps @ moderate loads across

Primer (Checkmark)

Adjust loads to working loads on the barbell.

–

Complete:

5 Touch-and-Go Deadlifts at working loads

10/7 Calorie Echo Bike at goal pace

Use this to confirm working load on the Deadlift and to calibrate Echo Bike output before “Beatrix Kiddo” begins.

“Beatrix Kiddo” (Time)

For Time

3 Sets:

10 Deadlifts

20/14 Calorie Echo Bike

Rest 2:00 between sets

Barbell: 55% of 1RM Deadlift
Score = Time

Time Cap: 11:00

Goals: 1:15-2:00 per set (7:00-10:00 total)

Stimulus: Posterior Chain Conditioning

RPE: 9/10

Primary Objective: Complete all 10 Deadlifts unbroken each set and transition immediately to the Echo Bike, targeting a sub-1:00 bike effort every round.

Secondary Objective: Match your set one time across all three sets, using load selection and bike pacing from the first round to protect consistent output through the final set.

[Beatrix Kiddo: Level 2, Level 1, Masters 55+] (Time)

Level 2:

3 Sets:

10 Deadlifts

16/12 Calorie Echo Bike

Rest 2:00 between sets

Barbell: 55% of 1RM Deadlift

Level 1:

3 Sets:

10 Deadlifts

12/9 Calorie Echo Bike

Rest 2:00 between sets

Barbell: Load that allows fully unbroken sets with quality mechanics

Masters 55+:

3 Sets:

10 Deadlifts

14/10 Calorie Echo Bike

Rest 2:00 between sets

Barbell: 55% of 1RM Deadlift

[Beatrix Kiddo: Competitor & Travel] (Time)

Competitor:

3 Sets:

10 Deadlifts

20/14 Calorie Echo Bike

Rest 2:00 between sets

Barbell: 55% of 1RM Deadlift

Goal: Sub-1:15 per set. Deadlifts unbroken and fast. Bike sub-:55 each set.

Hotel Gym / Travel:

3 Sets:

10 Dual Dumbbell Romanian Deadlifts

:50 Max Effort Bike or 200m Run at sprint pace

Rest 2:00 between sets

Dumbbells: Choice at challenging load

PRVN Reset (Checkmark)

For Quality:

3 Sets

6 Jefferson Curl (5050 tempo)

1:00 Ankle Dorsiflexion Rocker / side

6/side 90/90 Hip Switch with Fold

Intent: Decompress the spine and hips and release the posterior chain after heavy pulling and sprint bike efforts.

Optional Accessories (Checkmark)

For Quality:

3 Sets:

10-12 Ring Hamstring Curls

:35 Weighted Sorenson Hold

:45 Weighted Plank

The post WOD – Fri, May 22 appeared first on CrossFit East River.

WOD – Thu, May 21

CFER WODIFY — Sat, 16 May 2026 04:15:00 +0000

Announcements

CrossFit East River – WOD

Warm-Up (Checkmark)

1:30 Cardio Choice

10 PVC Pipe Pass Throughs

10 PVC Pipe Around the Worlds

:15/:15 Standing PVC Pipe Prayer Stretch

–

2 Sets

:30 Jump Rope (Double Under Practice, Singles, Boxer Shuffle)

10 Russian Kettlebell Swings

5/5 Kettlebell Snatch

10 Barbell Overhead Squats

Specific Barbell Prep (Checkmark)

2 Sets

3 Hang Muscle Snatch

3 Hang Power Snatch

3 Snatch Balance

3 Hang Squat Snatch

–

Then Build to Working Weights on the Barbell

Hang Snatch (Weightlifting Variable Reps & Sets)

We have been dialing in the hang position throughout this cycle, and today is the opportunity to express that work against a heavy single. The 1:30 interval gives athletes time to reset mentally and physically between reps.

Modifications:

Level 1: Every 1:30 x 10 Sets: 3 Hang Power Snatch, starting at a technically sound and challenging load and building by feel, with the emphasis on the hip drive and receiving position rather than the load reached

Hotel Gym / Travel: Every 1:30 x 10 Sets: 2-4/2-4 Dumbbell Hang Snatch for Load

Primer (Checkmark)

2 Sets at Working Loads:

3/3 Kettlebell Hang Snatch

25 Double-Unders or 40 Single-Unders

5 Wall Balls

Use this to confirm kettlebell load, Double-Under rhythm, and wall ball target depth and pace before “Jackie Brown” begins.

“Jackie Brown” (8 Rounds for time)

For Time

Every 2:00 x 8 Sets:

5/5 Kettlebell Hang Snatch

50 Double-Unders

10 Wall Balls

Kettlebell: 53/35lb, 24/16kg

Wall Ball: 20/14lb to 10ft, 9/6kg
Score = Sum Total Time Across All 8 Sets

Goals: 1:15-1:30 per set

Stimulus: Mixed Upper Body Interference

RPE: 8/10

Primary Objective: Complete all three movements unbroken in each set, with tight transitions between every movement to stay inside the 1:15-1:30 window.

Secondary Objective: Match or beat your set one time across all eight intervals, using pacing and transition discipline from the first set to protect output in the final three sets.

[Jackie Brown: Level 2, Level 1, Masters 55+] (8 Rounds for time)

Level 2:

Every 2:00 x 8 Sets:

5/5 Kettlebell Hang Snatch

40 Double-Unders

10 Wall Balls

Kettlebell: 44/26lb, 20/12kg

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

Level 1:

Every 2:00 x 8 Sets:

5/5 Dumbbell Hang Snatch

50 Single-Unders

8 Wall Balls

Dumbbell: 35/20lb, 15/9kg

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

Masters 55+:

Every 2:00 x 8 Sets:

5/5 Kettlebell Hang Snatch

35 Double-Unders or 50 Single-Unders

10 Wall Balls

Kettlebell: 44/26lb, 16/12kg

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

[Jackie Brown: Competitor & Travel] (8 Rounds for time)

Competitor:

Every 2:00 x 8 Sets:

5/5 Kettlebell Hang Snatch

50 Double-Unders

10 Wall Balls

Kettlebell: 70/53lb, 32/24kg

Wall Ball: 30/20lb, 14/9kg

Goal: Sub-1:15 per set. All movements unbroken across all 8 sets.

Hotel Gym / Travel:

Every 2:00 x 8 Sets:

5/5 Single Dumbbell Hang Snatch

50 Double-Unders or 75 Single-Unders

10 10 Dumbbell Thrusters

Dumbbell: Choice at light to moderate load

PRVN Reset (Checkmark)

For Quality:

3 Sets

:45/side Scorpion Stretch

1:00 Elevated Prayer Stretch

8/side Quadruped Thoracic Rotation

Intent: Decompress the shoulder girdle, thoracic spine, and lats after significant overhead and pulling volume.

Optional Accessories (Checkmark)

For Quality:

3 Sets:

12/12 Single Arm Dumbbell External Rotation

:30/30 Single Arm Overhead Hold (KB or DB)

10 x 3-Way Banded Pull Apart

The post WOD – Thu, May 21 appeared first on CrossFit East River.

WOD – Wed, May 20

CFER WODIFY — Fri, 15 May 2026 04:15:00 +0000

Announcements

CrossFit East River – WOD

Warm-Up (Checkmark)

400m Run

5 Inchworm to Hollow Hold (1 sec)

10 Alternating Scorpions

:15 Hollow Hold

:20 Extended Plank Reverse Bridge

–

:15 Wall Lean March

2 Sets x :10 on / :05 off Wall Lean Sprint

8 Scapular Pull-Ups

6-8 Kipping Knees to Chest

10 Crossover Box Step-Overs (Round 2: @ Warm-Up Loads)

6 Box Jump Overs

Primer (Checkmark)

2 Rounds at Working Pace:

200m Run or :20 High Knees in Place

1 Partial Wall Walk + 1 Wall Walk

6-8 Elevator Toes to Bar (building low to high and eventually toes to bar)

5 Box Step-Overs @ Working Loads

3-5 Short Range GHD Sit-Ups + 5 GHD Sit-Ups

5 Box Jump Overs

Use this to confirm load, movement standards, and pacing feel before “Katniss” begins.

“Katniss” (Time)

For Time:

1000m Run

10 Wall Walks

50 Toes to Bar

50 Single Dumbbell Box Step-Overs

1000m Run

10 Wall Walks

50 GHD Sit-Ups

50 Box Jump Overs

Single Dumbbell Box Step-Overs: 50/35lb, 22.5/15kg

Box Height: 24/20in, 60/50cm

Wall Walk: 10in, 25cm from wall
Score = Time

Time Cap: 30:00

Goals: Finish between 25:00 and 30:00

Stimulus: Aerobic Capacity / Muscular Endurance / Chipper

RPE: 7/10

[Katniss: Level 2, Level 1, Masters 55+] (Time)

[Katniss: Competitor & Travel] (Time)

PRVN Reset (Checkmark)

Intent: Restore hip flexor length and decompress the lat and thoracic spine after repeated overhead and hip flexion demands across a long chipper.

Optional Accessories (Checkmark)

For Quality:

3 Sets:

:30/:30 Side Plank

10 Landine Trunk Rotations

:30 Banded Psoas March

The post WOD – Wed, May 20 appeared first on CrossFit East River.