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

General Warm-Up

2 Sets:

10 Bend and Bows

10 Alternating Overhead Tricep / Lat Stretch

6 Box Step-Ups + 6 Crossover Box Step-Overs

8/8 Banded Shoulder External Rotations

8/8 Banded Shoulder Internal Rotations

Specific Barbell Warm-Up

3 Clean Grip Deadlifts (Empty Barbell From Mid-Shin)

3 Low Hang Muscle Cleans

3 Low Hang Power Cleans

–

Add Loads (light / warm-up)

–

3 x (1 Clean Grip Deadlift + Low Hang Power Clean)

–

Then … Take 3-4 Sets (5 minutes) to build to starting loads on the bar.

Power Clean (Every 2:00 x 5 Sets:
2 x (Clean Grip Deadlift + Low Hang Power Clean)
*Rest 10 seconds between reps within each set)

Start at 70% of 1RM Clean and build to a heavy for the day across all five sets. The Clean Grip Deadlift is a controlled, deliberate pull from mid-shin that builds tension and sets bar path. The Low Hang Power Clean should fire from a strong hip position with a fast turnover into the front rack. The goal on every catch is aggressive footwork that mirrors a squat clean receive (elbows up, chest tall, and confidence in the stand).

Modifications:

Level 1: 2-4 Hang Power Cleans at moderate loads, working on front rack turnover and receiving position rather than building to a heavy load

Hotel Gym / Travel: Dumbbell Hang Power Clean: Every 2:00 x 5 Sets complete 5-8 Dual Dumbbell Low Hang Power Cleans, For Load.

Primer

2 Sets at working pace:

3 Power Cleans @ working load

3/3 Single Dumbbell Deficit Push-Ups (one hand on dumbbell)

6 Single Dumbbell Box Step-Overs @ working weight and height

Use this to confirm Power Clean loading, push-up setup, and box step-over variation before “Blackbird” begins.

“Blackbird” (4 Rounds for reps)

For Reps

4 Sets:

3:00 AMRAP / 1:00 Rest

3 Power Cleans

3/3 Single Dumbbell Deficit Push-Ups

9 Single Dumbbell Box Step-Overs

Score = Total Reps

Barbell: 155/105lb, 70/48kg

Dumbbell: 1 x 50/35lb, 22/15kg

Box Height: 24/20in
Goals: 2+ Rounds (36 Reps) Per Set

Workout Strategy

“Blackbird” is a cyclical triplet that rewards athletes who find and protect their rhythm from the first interval. The Power Cleans are meant to be quick singles or even some touch-and-go sets from the start. The Single Dumbbell Deficit Push-Ups are the horizontal pressing challenge in the triplet and should be completed unbroken for all four sets. If an athlete cannot hold unbroken sets, reduce the dumbbell height or come off the deficit before scaling the rep count. The Single Dumbbell Box Step-Overs are where the work is managed, move steady, breathe on the step, and arrive at the barbell ready to hit the next three cleans with intention. The 1:00 rest between sets is meaningful. Use it to reset the hands, take controlled breaths, and lock in the plan for the next interval before the clock starts. Athletes who are consistent across all four sets have done their job today.

Blackbird : Levels 2,1 (4 Rounds for reps)

Level 2:

4 Sets:

3:00 AMRAP / 1:00 Rest

3 Power Cleans

3/3 Single Dumbbell Deficit Push-Ups

9 Single Dumbbell Box Step-Overs

Barbell: 135/95lb, 61/43kg

Dumbbell: 1 x 35/25lb, 15/11kg

Box Height: 24/20in

Level 1:

4 Sets:

3:00 AMRAP / 1:00 Rest

3 Hang Power Cleans

6 Elevated Push-Ups

9 Dumbbell Box Step-Overs (bodyweight or light dumbbell)

Barbell: 75/55lb, 34/25kg

Box Height: 20/16in (if available)

Blackbird : Masters 55+ / Competitor / Travel (AMRAP – Rounds and Reps)

Masters 55+:

4 Sets:

3:00 AMRAP / 1:00 Rest

3 Power Cleans

3/3 Single Dumbbell Deficit Push-Ups

9 Single Dumbbell Box Step-Overs

Barbell: 115/75lb, 52/34kg

Dumbbell: 1 x 30/20lb, 14/9kg

Box Height: 20in

Competitor:

4 Sets:

3:00 AMRAP / 1:00 Rest

3 Power Cleans

3/3 Single Dumbbell Deficit Push-Ups

9 Single Dumbbell Box Step-Overs

Barbell: 185/125lb, 84/57kg

Dumbbell: 1 x 70/50lb, 32/22kg

Box Height: 24/20in

Hotel Gym / Travel:

4 Sets:

3:00 AMRAP / 1:00 Rest

5 Dual Dumbbell Hang Power Clean

3/3 Single Dumbbell Deficit Push-Ups

9 Single Dumbbell Bench Step-Overs

Dumbbell (Cleans): 2 x 50/35lb, 22/15kg

Dumbbell (Push-Up / Step-Over): 1 x 50/35lb, 22/15kg

Bench Height: 18in

PRVN Reset (No Measure)

For Completion:

12:00 AMRAP

10 Slow Scapular Push Ups

10/10 Banded Shoulder External Rotations

:15/:15 Banded Clamshell (Top)

:30/:30 Pigeon Pose w/ Distraction

Optional Accessories (No Measure)

For Quality:

4 Sets:

15/15 Banded Terminal Knee Extensions

10-12 Dumbbell Chest Flys

10-12 Ring Tricep Extensions

The post WOD – Fri, May 8 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

General Warm-Up

200m Run

1:00 Echo Bike

—

2 Sets:

10 Bootstrap Squats

5 Inchworm Push-Ups

10 Hollow Rocks

10 Alternating V-Ups

:10 Arch Hold (Superman)

Specific Prep and Primer:

:15 Wall Lean March

3 x (:10 on / :10 off) Wall Lean Sprint

8 Bar Kip Swings

4 Strict Knees to Chest

6 Wall Balls @ Working Weight

6 Kipping Toes to Target or Knees to Elbows (Building Swing to Toes to Bar or Variation)

—

12/9 Calorie Echo

5 Toes to Bar or Modification

5 Wall Balls @ Working Weights

“Warthog” (22 Rounds for time)

Intervals For Time (40:00 Clock):

0:00-10:00

2 Rounds:

30/22 Calorie Echo Bike

400m Run

10:00-20:00

10:00 EMOM:

Minute 1: 10 Toes to Bar

Minute 2: 15 Wall Balls

20:00-30:00

2 Rounds:

30/22 Calorie Echo Bike

400m Run

30:00-40:00

10:00 EMOM:

Minute 1: 10 Toes to Bar

Minute 2: 15 Wall Balls

Score = Sum Time Record (Each Time of Completed Work)

Wall Ball: 20/14lb, 9/6kg, 10/9ft
Goals: Complete each bike and run block in 6:30-8:00 and complete all EMOM minutes by the 50-second mark

Stimulus: Muscular Endurance / Leg and Midline Stamina

RPE: 8.5/10

“Warthog” is a 40-minute test of pacing discipline more than raw output. The athletes who perform best will be the ones who resist the urge to sprint the first bike block and instead settle into a pace they know they can repeat 20 minutes later. On the Echo Bike, aim for 85 to 90 percent effort with a strong drive through the legs, controlled breathing and transition directly into the run without hesitation. The EMOM blocks are recovery in disguise if you’ve paced correctly: toes to bar should be completed in one or two sets maximum, and wall balls should be unbroken or close to it. Coming into the second bike and run block (20:00 to 30:00), expect some accumulation in the legs from the toes to bar and wall balls; that’s normal, and it’s where the test begins. Shift focus to effort rather than pace if needed, and don’t let the second round collapse. The second EMOM is about how well your muscular endurance holds up, at this point the lungs and midline are taxed, so intentional breathing between reps on toes to bar and a strong, rhythmic dip-drive-throw on wall balls will carry you to the finish.

Warthog : Levels (22 Rounds for time)

Level 2:

As prescribed, with the following EMOM adjustments:

8 Toes to Bar

12 Wall Balls @ 20/14lb, 9/6kg, 10/9ft

Level 1:

25/18 Cal Echo

300m Run

EMOM:

Minute 1: 8 Kipping Knee Raises

Minute 2: 12 Wall Balls @ 14/10lb, 6/4kg

Masters 55+:

25/18 Cal Echo

300m Run

EMOM:

Minute 1: 8 Toes to Bar

Minute 2: 12 Wall Balls @ 14/10lb, 6/4kg, 10/9ft

Competitor:

As prescribed on bike and run

EMOM:

Minute 1: 15 Toes to Bar

Minute 2: 20 Wall Balls @ 20/14lb, 9/6kg, 10/9ft

Hotel Gym / Travel:

2 Sets:

0:00-10:00

1 Mile Run

10:00-20:00

10:00 EMOM:

Minute 1: 15 V-Ups

PRVN Reset (No Measure)

For Completion:

10:00 AMRAP

:30 Frog Pose

25ft/7.5m Duck Walk

:30/:30 Foam Roll Calves

5/5 Banded Ankle Eversions

Optional Accessories (No Measure)

For Quality:

4 Sets:

10-12 Reverse Nordic

1:00 Forearm Plank

:30/:30 Side Plank

The post WOD – Thu, May 7 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 Sets

1:00 Row (or other cardio as choice)

5 Inchworm Push-Ups

20 Bear Plank Shoulder Taps

10 Deep Lunge Mountain Climbers

10 Crossover Box Step-Overs

5 Box Jumps

Specific Warm-Up

2 Sets

9/7 Calorie Row

6 Hang Muscle Snatch

6 Snatch Grip Push Press

4 No Jump Burpees

4 Box Jump Overs

–

Bench Press Barbell to the Rack

5 Bench Press @ 40-50%

3 Bench Press @ 50-60%

3 Bench Press @ 60-70%

2 Bench Press @ 70-75%

–

Then Load to Working Weight on Barbell.

Bench Press (10:00 EMOM
1 Bench Press @ 80%+

Increase loads to a strong single across the EMOM. Every rep is completed above 80% of 1RM Bench Press. Tempo: 20×1 (two-second controlled descent, no pause at the chest, explosive drive to)

Prep and Primer (After the Bench Press)

2 x 3 Power Snatch, light (S1) / moderate (S2)

–

9/7 Calorie Row

5 Burpee Box Jump Overs

3 Power Snatch @ Working Loads

“Blackhawk” (Time)

For Time:

2 Rounds

30/24 Calorie Row

24 Burpee Box Jump Overs

18 Power Snatches

*Burpee Box Jump Overs can be Lateral or Facing

Time Cap: 18:00

Score = Time

Barbell: 115/75lb, 52/34kg

Box Height: 24/20in
Goals: 12:00-15:00

Stimulus: All-Out Fitness Sprint / Negative Split

RPE: 10/10

Workout Strategy

“Blackhawk” rewards athletes who have the discipline to hold back just enough in round one and the competitive fire to empty the tank in round two. The row should be strong but not a sprint, men targeting somewhere in the 1250-1450 cal/hr range and women pulling closer to 900-1100 cal/hr will get the work done efficiently without burning the engine from the get go. The Burpee Box Jump Overs should be consistent and rhythmic throughout round one. Find a cadence and hold it rather than surging and slowing. When athletes reach the Power Snatch in round one, this is the first opportunity to start pressing the pace. Sets of 5-5-4-4 or even 6-6-6 if the load allows is the target. When round two starts, that is the shift, athletes should feel the urgency increase on the rower, hold that intensity through the burpee box jump overs even as they accumulate fatigue, and make the final 18 Power Snatches sting. Touch and go cycling on the barbell is the goal for as long as possible. When singles become necessary, keep the rest windows to 3-5 seconds and keep the bar moving. The athletes who have the most grit in round two are the ones who will finish in the 12:00-15:00 window.

Blackhawk : Levels (Time)

Level 2:

For Time:

2 Rounds

24/18 Calorie Row

18 Burpee Box Jump Overs

15 Power Snatches

Barbell: 95/65lb, 43/30kg

Box Height: 24/20in

Level 1:

For Time:

2 Rounds

18/14 Calorie Row

15 Burpee Box Step-Overs

12 Low Hang Power Snatches

Barbell: 65/45lb, 30/20kg

Box Height: 20/16in (if available)

Masters 55+:

For Time:

2 Rounds

20/16 Calorie Row

15 Burpee Box Step-Overs

15 Power Snatches

Barbell: 75/55lb, 34/25kg

Box Height: 24/20in

Competitor:

For Time:

2 Rounds

30/24 Calorie Row

24 Burpee Box Jump Overs

18 Power Snatches

Barbell: 135/95lb, 61/43kg

Box Height: 24/20in

Hotel Gym / Travel:

For Time:

2 Rounds

30/24 Calorie Bike or 400m Run

24 Burpee Box Jump Overs

25 Dumbbell Power Snatches (alternating)

Dumbbell: 50/35lb, 22.5/15kg

Box Height: 24/20in

PRVN Reset (No Measure)

For Completion:

4 Rounds

5/5 Bird Dog Row

, Light & Slow

:30 Tabletop Crawling

:30/:30 Couch Stretch

10 Seated 90-90 Get-ups

Optional Accessories (No Measure)

For Quality:

5 Sets:

6/6 Landmine Rotational Press , Heavy

10 Barbell Skull Crushers , Moderate

If you don’t have a landmine attachment, set the barbell in the hole between 2 x 45lb plates on the ground or anchoring it in a sandbag against the wall works well too.

The post WOD – Wed, May 6 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 Sets:

:30 Jump Rope (Singles / Doubles / Practice)

10 Cossack Squats

(Slow and Controlled)

10 Alternating Scorpions (2 sec Pause in Stretch)

8/8 Single Leg Crossbody Romanian Deadlift

8 Scapular Pull-Ups

8 Ring Rows or 6/6 Single Arm Ring Rows

6 Dual Kettlebell Farmers Lunges @ Warm-Up Loads

20 Double Unders or 30 Single Unders

4 Jumping Pull-Ups (Controlled Eccentric) or 8 Ring Rows 2020 Tempo

4 Dual Kettlebell Farmers Lunges @ Working Loads

Then Transition to Specific Bar Muscle-Up Progression

Primer

2 Sets at working pace:

20 Double Unders

4 Dual Kettlebell Farmers Lunges @ working load

2 Bar Muscle-Ups / Banded Bar Muscle-Ups / Box Bar Muscle-Ups

Use this to confirm jump rope efficiency, kettlebell loading, and Bar Muscle-Up modification before “Spirit” begins.

“Spirit” #TEAMPRVNTUESDAY (Time)

For Time:

4 Sets

3:00 AMRAP / 1:00 Rest

80 Double Unders

24 Dual Kettlebell Farmers Lunges

Max Bar Muscle-Ups in Remaining Time

*The workout is over when 30 Bar Muscle-Ups are completed or the time cap is reached.

Time Cap: 16:00

Score = Time

Kettlebells: 2 x 53/35lb, 24/16kg
Goals: 10:30-16:00

Stimulus: High Skill Triplet / Grip Fatigue Management

RPE: 8/10

Modifications / Adjustments

Double Unders: Single Unders (1.5:1 ratio) / Reduce rep count for athletes still developing consistency

Dual Kettlebell Farmers Lunges: Reduce load as first adjustment / Single Kettlebell Farmers Lunge alternating / Bodyweight Reverse Lunges

Bar Muscle-Ups: Banded Bar Muscle-Up / Box Bar Muscle-Up / Chest-to-Bar Pull-Ups / Kipping Pull-Ups / Ring Rows or Jumping Pull-Ups

Spirit : Levels 2, 1 (Time)

Level 2:

4 Sets

3:00 AMRAP / 1:00 Rest

60 Double Unders

18 Dual Kettlebell Farmers Lunges

Max Chest-to-Bar Pull-Ups in Remaining Time

*The workout is over when 40 Chest-to-Bar Pull-Ups are completed or the time cap is reached.

Kettlebells: 2 x 53/35lb, 24/16kg

Level 1:

4 Sets

3:00 AMRAP / 1:00 Rest

120 Single Unders

18 Dual Kettlebell Farmers Lunges

Max Ring Rows in Remaining Time (Body @ 45 Degree Angle)

*The workout is complete when 60 Reps are completed or the time cap is reached.

Kettlebells: Reduce to a load that allows unbroken sets

Spirt : Levels Masters / Comp / Travel (Time)

Masters 55+:

4 Sets

3:00 AMRAP / 1:00 Rest

60 Double Unders

18 Dual Kettlebell Farmers Lunges

Max Banded Bar Muscle-Ups or Chest-to-Bar Pull-Ups in Remaining Time

*The workout is over when 20 BMU are completed or 30 Chest to Bar Pull-Ups are completed or the time cap is reached.

Kettlebells: 2 x 35/26lb, 16/12kg

Competitor:

4 Sets

3:00 AMRAP / 1:00 Rest

80 Double Unders

24 Dual Kettlebell Farmers Lunges

Max Bar Muscle-Ups in Remaining Time

*The workout is over when 40 Bar Muscle-Ups are completed or the time cap is reached.

Kettlebells: 2 x 70/53lb, 32/24kg

Hotel Gym / Travel:

4 Sets

3:00 AMRAP / 1:00 Rest

80 Double Unders

24 Dual Dumbbell Farmers Lunges

Max Strict Pull-Ups

*The workout is complete when 40 Reps are completed or the time cap is reached.

Dumbbell: 50/35lb, 22.5/15kg

Big Class Notes: Stagger starts in 1:00 waves across intervals if bar space or kettlebells are limited. Athletes can also begin the interval on the kettlebell lunges to manage bar congestion at the start of each set.

We can also sub dumbbells for kettlebells, but kettlebells are preferred today.

PRVN Reset (No Measure)

For Completion:

12:00 AMRAP

10 Slow Scap Push Ups

10/10 Banded Shoulder External Rotations

:15/:15 Banded Clamshell (Top)

:30/:30 Pigeon Pose w/ Distraction

Optional Accessories (No Measure)

For Quality:

3-4 Sets:

16 Dual Kettlebell Gorilla Rows

10 Reverse Barbell Bicep Curls

:30 Weighted Wall Sit

The post WOD – Tue, May 5 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 Sets

5/5 World’s Greatest Stretch

:15/:15 Pigeon Pose

10 Down Dog + Up Dog

10 Down Dog Toe Touches

5 Down Dog Piked Push-Up

Specific Barbell Prep

2 Sets: w/ Empty Barbell

5 Romanian Deadlifts

5 Upright Rows

5 Strict Press

5 Good Mornings

5 Back Squats

—

Take Barbell to the Rack, Add Loads

—

5 Back Squats @ 40-50%

3 Back Squats @ 50-60%

3 Back Squats @ 60-70%

2 Back Squats @ 70-75%

—

Then Load Weight on the Barbell

Back Squat (EMOM x 10
1 Back Squat @ 80%+

Tempo: 20×1 (2-second descent / no pause / fast concentric))

Athletes build from 80% and increase load across the window when positions are clean and the drive out of the hole is confident. The two-second eccentric is mandatory on every rep — this is where the adaptation lives. The concentric should be aggressive and deliberate, not a slow grind. Athletes should be approaching their ceiling single in the final two to three minutes of the window.

Hotel Gym / Travel: EMOM x 10: 3-5 Dual Dumbbell Goblet Squats or Dual Dumbbell Front Squats, building in load with the same tempo focus

Workout Prep / Primer

2 Sets at working pace:

10 Deadlifts @ light / warm-up load

3 Eccentric Handstand Push-Ups / Box Pike Handstand Push-Ups

5 Deadlifts @ moderate / warm-up load

3 Strict Handstand Push-Ups / Box Piked Handstand Push-Ups

3 Deadlifts @ working load

Use this to confirm Deadlift loading and handstand push-up access and set size before “Hornet” begins.

“Hornet” (AMRAP – Rounds and Reps)

7:00 AMRAP

For Reps:

3-5-7-9-11 … Strict Handstand Push-Ups

5-8-11-14-17 … Deadlifts

Score = Total Reps

Barbell: 225/155lb, 102/70kg

Level 2:

7:00 AMRAP

3-5-7-9-11 … Strict Handstand Push-Ups

5-8-11-14-17 … Deadlifts

Barbell: 185/125lb, 84/57kg

Level 1:

7:00 AMRAP

3-5-7-9-11 … Box Piked Handstand Push-Ups

5-8-11-14-17 … Deadlifts

Barbell: 135/95lb, 61/43kg

Masters 55+:

7:00 AMRAP

3-5-7-9-11 … Handstand Push-Ups or Box Piked Handstand Push-Ups

5-8-11-14-17 … Deadlifts

Barbell: 185/125lb, 84/57kg

Competitor:

7:00 AMRAP

3-5-7-9-11 … Strict Handstand Push-Ups

5-8-11-14-17 … Deadlifts

Barbell: 275/185lb, 125/84kg

Hotel Gym / Travel:

7:00 AMRAP

3-5-7-9-11 … Pike Push-Ups or Box Pike Push-Ups

5-8-11-14-17 … Dual Dumbbell Deadlifts or Single Dumbbell Romanian Deadlifts

Dumbbell: 2 x 70/50lb, 32/22kg
Goals: 85-110 Reps

Workout Strategy

“Hornet” is a high-intensity couplet that builds rep debt fast, and the athletes who respect the early rounds will be the ones still moving in the final two minutes. The Strict Handstand Push-Ups are the limiter. Start with controlled sets that you can repeat — if three unbroken is the most you can hold while maintaining hollow body and strong lockout, then sets of three with short rest is the right call from the very beginning. Do not go unbroken in round one and pay for it on round three. The Deadlifts at 225/155lb, 102/70kg are the engine. They should be completed unbroken through 11 reps with a braced midline and controlled tension through the hamstrings on every rep — do not let the lower back take over to finish the pull. Once athletes reach the 14- and 17-rep sets, smart athletes will take a quick breath mid-set rather than dropping the bar entirely. The ladder climbs every round and the reps compound quickly. Every rep counts toward the score, so the goal is to keep both movements moving with short, deliberate rest rather than long breaks.

Hornet : Levels (AMRAP – Rounds and Reps)

Level 2:

7:00 AMRAP

3-5-7-9-11 … Strict Handstand Push-Ups

5-8-11-14-17 … Deadlifts

Barbell: 185/125lb, 84/57kg

Level 1:

7:00 AMRAP

3-5-7-9-11 … Box Piked Handstand Push-Ups

5-8-11-14-17 … Deadlifts

Barbell: 135/95lb, 61/43kg

Masters 55+:

7:00 AMRAP

3-5-7-9-11 … Handstand Push-Ups or Box Piked Handstand Push-Ups

5-8-11-14-17 … Deadlifts

Barbell: 185/125lb, 84/57kg

Competitor:

7:00 AMRAP

3-5-7-9-11 … Strict Handstand Push-Ups

5-8-11-14-17 … Deadlifts

Barbell: 275/185lb, 125/84kg

Hotel Gym / Travel:

7:00 AMRAP

3-5-7-9-11 … Pike Push-Ups or Box Pike Push-Ups

5-8-11-14-17 … Dual Dumbbell Deadlifts or Single Dumbbell Romanian Deadlifts

Dumbbell: 2 x 70/50lb, 32/22kg

Goals: 85-110 Reps

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.

Optional Accessories (No Measure)

For Quality:

4 Sets:

100ft (30m) Sandbag Carry

100ft (30m) Reverse Sled Drag

10-12 Incline Dumbbell Bench Press

The post WOD – Mon, May 4 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 Flow (Checkmark)

General Warm-Up

2:00 Cardio Choice (bike, row, or run — get the legs warm)

12 Box Step-Ups (alternating, controlled)

6 Box Jumps

12 Knee Hug + Lunge and Twist

20 Glute Bridges

10 Good Mornings (empty barbell)

2 Sets

8/8 Single Leg Romanian Deadlift (empty barbell)

5 Box Jump Overs

10 American Kettlebell Swings (Warm-Up Loads)

Specific Echo Bike and Kettlebell Swing Prep

Set 1 — :20 Echo Bike @ hard effort followed by 8 American KBS with an empty or light kettlebell

Set 2 — :25 Echo Bike at target effort followed by 6 box jump overs at working height

Set 3 — :30 Echo Bike at working pace followed by 5 American KBS at working weight and 3 box jump overs at working height

Primer

2 Sets:

:30 Echo Bike at target calorie pace — athlete confirms they can hit 20/14 in 45-60 seconds

8 American Kettlebell Swings at working weight

5 Box Jump Overs at working height

Use this to confirm bike pacing, kettlebell load, and box standard before Team of 3 begins.

“Fire Pit” (AMRAP – Reps)

20:00 AMRAP

For Reps — Teams of 3

Athlete 1: 20/14 Calorie Echo Bike

Athletes 2 and 3: AMRAP of the following ladder

10-20-30-40…

American Kettlebell Swings

Box Jump Overs

(Complete 10 KBS and 10 BJO, then 20 KBS and 20 BJO, then 30, and so on. Athlete 1 rotates to the floor when calories are complete and the next floor athlete moves to the bike.)

Kettlebell: 53/35lb, 24/16kg

Box Height: 24/20in
Score = Total Reps Completed

Goals: 540-570 reps (Male/Male), 470-500 reps (Female/Female)

Primary Objective: Maximize team rep accumulation through consistent bike rotation and smart floor splitting — the team that transitions cleanly and keeps moving without long breaks will finish highest.

Secondary Objective: Maintain sound movement standards under fatigue — kettlebell lockout and active hip extension on the box jump over both deteriorate late; coaches should watch these closely as the ladder climbs.

[Fire Pit: Level 2, Level 1, & Masters 55+] (AMRAP – Reps)

Level 2:

American KBS at 44/26lb (20/12kg)

Box Jump Over at 24/20in

Echo Bike 18/13 calories

—

Level 1:

Russian KBS at 35/18lb, (16/8kg)

Step-overs 24/20in

Echo Bike 15/11 calories

—

Masters 55+:

Russian KBS at 44/26lb (20/12kg)

Box Jump Overs / Step-Overs allowed 24/20in

Echo Bike 16/12 Calories

[Fire Pit: Competitor & Travel] (AMRAP – Reps)

Competitor:

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

Box Height: 24/20in

Echo Bike 25/18 Calories

—

Hotel Gym / Travel: Solo

20:00 AMRAP

1:00 Machine @ Hard Effort

10-20-30-40..

Dual Dumbbell Hang Muscle-Snatch

Bench Jump Overs

Dumbbells : 2 x 25/15lb, 12/7kg

Bench: 18in

PRVN Reset (Checkmark)

For Quality: 3 Sets

6/side 90/90 Active Hip Rotation (3 sec hold each direction)

:45/side Supine Hamstring Stretch (strap or towel)

6/side Sciatic Nerve Floss

Intent: Decompress the posterior chain and restore hamstring length and neural mobility after heavy hinge or sprint work.

Optional Accessories (Checkmark)

4 Sets:

For Quality

50ft (15m) Sled Push

12 Ring Hamstring Curls

:30 Weighted Sorenson Hold

Rest as needed

The post WOD – Sat, May 2 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 Flow (Checkmark)

General Warm-Up

400m Easy Run or 2:00 Row / Bike / Ski

5/5 World’s Greatest Stretch

10 Down Dog to Up Dog

10 Scap Push-Ups

10 Banded Pull-Aparts

10 Air Squats — slow and controlled

10 Kip Swings on the bar

10 Push-Up to Down Dog

10 Alternating Leg Swings / side

Specific Pull-Up, Push-Up, and Air Squat Prep

Set 1 — 5 Kip Swings + 3 Jumping Pull-Ups + 5 Push-Ups from knees, + 7 Air Squats (Focus on positions and shapes)

Set 2 — 3 Kip Pull-Ups or Banded Pull-Ups + 5 Push-Ups + 7 Air Squats at working pace, find your tempo

Set 3 — 3 Pull-Ups at intended working set pace + 10 Push-Ups + 20 Air Squats + 100m run build

“Running Barbara” (Time)

For Time:

5 Sets:

20 Pull-Ups

30 Push-Ups

400m Run

50 Air Squats

Rest 2:00 b/t sets
Score: Time

Goal: 5:00–7:00 per set / 33:00–42:00 total

Primary Objective: Complete each set in sub 6:00 and hold that standard across all five sets — not just the first two.

Secondary Objective: Walk in with a set rep break strategy and execute it from set one — this is a Murph rehearsal, so treat it like one and do not improvise mid-workout.

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

Level 2:

15 Pull-Ups

20 Push-Ups

400m Run

40 Air Squats

Rest 2:00 between sets

—

Level 1:

15 Ring Rows or Banded Pull-Ups

20 Elevated Push-Ups

200m Run

30 Air Squats

Rest 2:00 between sets

—

Masters 55+:

15 Pull-Ups

20 Push-Ups

400m Run

40 Air Squats

Rest 2:00 between sets

[Running Barbara: Competitor & Travel] (Time)

Competitor:

Rx as written — target sub 5:30 per set / aim for 30:00–35:00 total including rest

—

Hotel Gym / Travel:

As prescribed

PRVN Reset (Checkmark)

For Quality:

3 Sets

8 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.

Optional Accessories (Checkmark)

For Quality

4 Sets:

10-12 Bent Over Reverse Dumbbell Fly

10/10 DB Side Lying External Rotations

15 Banded Face Pulls

The post WOD – Fri, May 1 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 Flow (Checkmark)

General Warm-Up

2:00 Cardio of Choice

:30/:30 Quadruped Hip Rotations

5/5 World’s Greatest Stretch

10 Romanian Deadlifts

:30 Jump Rope (Singles or Dubs)

10 Alternating Cossack Squat

Specific Deadlift Prep

Set 1 and 2: 5 Reps @ light loads, building — focus on lat engagement, bar drag, and breath at the top

Set 3: 5 Reps @ 50-60% — reinforce bracing sequence, bar stays in contact with legs

Set 4: 3 Reps @ 70-75% — full setup cue before each rep, building tension from the floor

*Put working loads on the bar

Primer (After Deadlifts)

3 Sets:

15 Double Unders or 30 Single Unders

3 Power Cleans building toward workout load

Use this to confirm barbell load before “Light Switch” begins.

Deadlift (Weightlifting Variable Reps & Sets)

Start at 80% and build across sets toward a 2RM. Goal is 90% or above by the final set. The seated box jump follows each deadlift set — athlete sits fully on the box, eliminates all countermovement, and drives through the hips explosively. These train the same pattern. Keep rest honest and do not start early. The range for the Box Jumps is due to the athletes and how high they want to go. If going high, keep it to 1 box jump, if staying more moderate move to 3 box jumps

Modifications:

Level 1: Every 3:00 x 4 Sets — 5-7 Deadlifts + 5-7 Box Jumps at a moderate, consistent load. Focus on position and mechanics over loading.

Hotel Gym / Travel or Mods: Hex Bar Deadlift or Romanian Deadlift 8-10 Reps at a light to moderate load. Substitute step-up to box or seated chair jump if a high box is unavailable.

“Light Switch” (Time)

For Time

5 Power Cleans

50 Double Unders

5 Power Cleans

50 Double Unders

5 Power Cleans

50 Double Unders

5 Power Cleans

50 Double Unders

5 Power Cleans

Barbell: 205/145 lb (93/68 kg)
Score = Time

Goals: 4:00–7:00

Time Cap: 7:00

Primary Objective: Complete each set of 5 power cleans as fast singles in under :45 — setup, breathe, go.

Secondary Objective: Unbroken double unders every round — use them to manage heart rate and reset before the next barbell set.

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

Level 2:

155/105lb, 70/48kg

50 Double Unders

—

Level 1:

95/65lb, 43/30kg

75 Single Unders or 25 Double Under Attempts

—

Masters 55+:

135/95lb, 61/43kg

35 Double Unders or 60 Single Unders

[Light Switch: Competitor & Travel] (Time)

Competitor:

225/155lb, 102/70kg

50 Double Unders

—

Hotel Gym / Travel:

For Time

5 Sets

50 Double Unders

10 Dual Dumbbell Power Cleans

Dumbbells: 2 x 50/35lb, 22.5/15kg

PRVN Reset (Checkmark)

For Quality:

4 Sets

5/side Side-Lying Windmill

:30/side Bear Sit Hip IR

6 Dead Bug w/ Overhead 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.

Optional Accessories (Checkmark)

For Quality

4 Sets:

:30 Sorenson Hold

:15/:15 Copenhagen Plank

:15/:15 Side Star Plank

Rest as needed

Purpose: These isometric holds reinforce posterior chain endurance and lateral trunk stability — direct carry-over for athletes who are building capacity in heavy pulling and maintaining position under fatigue across the Medusa Cycle.

The post WOD – Thu, Apr 30 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 Flow (Checkmark)

General Warm-Up

2 Sets:

1:00 Row + 1:00 Echo

:30/:30 Pigeon Pose

8 Inchworm to Hollow

6/6 Samson Lunge and Stretch

10 Glute bridges

*Bring the Focus to Row Target Cal/Hr and form, and on the Echo focus on RPM targets for the day

Specific Machine Prep

2:00-4:00 minutes Row Focus Work:

– Upright Torso, Body + Arms + Legs on the Recovery, then Legs + Body + Arms on the Drive

Dialing in coaching time and focused work here.

2 Sets of Echo Focus work (2:00 Total Time):

– 45 seconds building RPMs over the course of 15 sec increasing intervals helping to lock in pacing and target work for the day.

Primer

2 sets

9/7 Cal Row

9/7 Cal Echo Bike

5 Burpees to Target

Use this to confirm pacing and transition efficiency before “Toaster Oven” begins.

“Toaster Oven” (Time)

For Time:

2:30 AMRAP / 1:30 Rest

15/12 Cal Row

15/11 Cal Echo Bike

Max Burpees to Target in remaining time

Continue until 100 Burpees total

Final round: Full 4:00 window
Score = Time (when 100 burpees is reached)

Goals: 6-7 Rounds / 22:00–26:00

Time Cap: 8 Rounds / 32:00

Primary Objective: Complete the buy-in under 1:45 each set, leaving maximum time for burpees.

Secondary Objective: Complete the workout under the time cap, targeting consistent burpee output of 10+ reps per round.

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

Level 2:

Row: 13/10 Cal

Echo Bike: 12/9 Cal

—

Level 1:

Row: 12/9 Cal

Echo Bike: 10/7 Cal

Burpees (no target — to standing and clap overhead)

75 Burpees

—

Masters 55+:

Row: 13/10 Cal

Echo Bike: 12/9 Cal

Max Burpees to Target in remaining time

75 Burpees

[Toaster Oven: Competitor & Travel] (Time)

Competitor:

Row: 18/14 Cal

Echo Bike: 18/13 Cal

—

Hotel Gym / Travel:

2:30 AMRAP / 1:30 Rest

400m Run

Max Burpees to Target in remaining time

Continue until 100 Burpees total

PRVN Reset (Checkmark)

For Quality:

3 Sets

6 Jefferson Curl (5050 tempo)

:45 Ankle Dorsiflexion Rocker / side

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

Intent: Intent: Reset and deload the spine and hips.

Optional Accessories (Checkmark)

For Quality

3 Sets:

15/15 Terminal Banded Knee Extensions

10 Glute Bridge Dumbbell Pull-Overs

:30/:30 Paloff Press Hold

The post WOD – Wed, Apr 29 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 Flow (Checkmark)

General Warm-Up

2:00 Cardio Choice

10 PVC Pass-Throughs

10 Scap Retractions from a Dead Hang

8/8 Single Arm Banded Pull-Down

8/8 Hip 90-90 Transitions

8 Inchworm to Push-Up

10 Alternating Reverse Lunges

–

2 Sets:

5 Ring Rows (pause 1 second at sternum each rep)

5/5 Single Arm Dumbbell Strict Press

8 Alternating Dumbbell Snatch, light

8/8 Single Arm Overhead Lunge Steps, ligh

Specific Ring Muscle-Up Prep

Gymnastics Skill: Ring Muscle-Up Progression

Set 1 — Establish false grip in rings, 3-5 slow ring rows with false grip, pause at sternum and feel the lat engagement, then 3-5 jumping transitions from below the rings to support. Then add in Ring Support Holds and Bottom of Ring Dip Holds

Set 2 — 3-5 low ring banded or low ring muscle-up transitions, pause 2 seconds in support at the top, coach the turnover and elbow drive past the rings

Set 3 — 3 controlled attempts at the current progression level — low ring options, strict pull-ups + dips, kipping drill for those building — confirm positions are clean before the skill block opens

This is a 12-minute structured skill block. Coaches facilitate athletes through the progression that matches their current capacity. Beginners work strict ring row transitions and low ring jumping ring dips to support. Intermediate athletes develop kipping timing on the low rings and the pull-to-press connection. Advanced athletes refine efficiency and consistency working to better mechanics. The progression moves from strict to kipping and from low rings to high rings — athletes should not skip steps to get to the “real” version. Mechanics first.

Primer (Checkmark)

2 Sets:

25ft (7.5m) Single Arm Dumbbell Overhead Lunge

6 Alternating Dumbbell Snatch at working weight

3/2 Ring Muscle-Ups or progression equivalent

Use this to confirm dumbbell load and ring standard before La-Z-Boy begins.

Modifications:

– Chest to Bar Pull-Ups + Ring Dips

– Strict Pull-Ups + Ring Dips

Level 1: 5 Sets of 5 Ring Rows with a false grip + 5 Box-Assisted Ring Muscle-Up transitions — prioritize feel of the movement over load or volume

Hotel Gym / Travel: 5 Sets of 5 Strict Pull-Ups with a 2-second pause at the top + 5 Dumbbell Push Press — build vertical pulling and pressing positions with available equipment

“La-Z-Boy” (Time)

For Time

4 Rounds

50ft (15m) Single Arm Dumbbell Overhead Lunge

25 Abmat Sit-Ups

15 Alternating Dumbbell Snatch

5/4 Ring Muscle-Ups

Dumbbell: 50/35lb (22.5/15kg)
Score = Time

Goals: 12:00–16:00

Time Cap: 18:00

Primary Objective: Ring muscle-ups or variation completed unbroken or in 2 sets or less each round — protect this standard across all 4 rounds, not just the first.

Secondary Objective: Manage the dumbbell work strategically — the snatch and lunge loads should not destroy your grip before you reach the rings.

[La-Z-Boy: Level 2, Level 1, & Masters 55+] (Time)

Level 2:

4 Rounds

50ft (15m) Single Arm Dumbbell Overhead Lunge

25 Abmat Sit-Ups

15 Alternating Dumbbell Snatch

12 Pull-Ups

9/7 Ring Dips

Dumbbell: 35/25lb (15/12kg)

—

Level 1:

4 Rounds

50ft (15m) Plate Overhead Lunge

20 Abmat Sit-Ups

15 Alternating Dumbbell Hang Snatch

12 Ring Rows

9 Push-Ups

Dumbbell: 25/15lb (12/7kg)

—

Masters 55+:

4 Rounds

50ft (15m) Single Arm Dumbbell Overhead Lunge

20 Abmat Sit-Ups

12 Alternating Dumbbell Snatch

3 Ring Muscle-Ups or

(12 Pull-Ups

9/7 Ring Dips)

Dumbbell: 35/25lb (15/12kg)

[La-Z-Boy: Competitor & Travel] (Time)

Competitor:

4 Rounds

60ft (18m) Single Arm Dumbbell Overhead Lunge

25 GHD Sit-Ups

15 Alternating Dumbbell Snatch

8/6 Ring Muscle-Ups

Time Cap: 18:00

Dumbbell: 70/50lb (32/22.5kg)

—

Hotel Gym / Travel:

4 Rounds

50ft Single Arm Dumbbell Overhead Lunge

25 Abmat Sit-Ups

15 Alternating Dumbbell Snatch

10 Strict Pull-Ups

10 Strict Dips

Time Cap: 18:00

Dumbbell: 50/35lb (22.5/15kg)

PRVN Reset (Checkmark)

For Quality:

3 Sets

5 reps w/ 3 long breaths – Supine Supinated Overhead Reach w/ PVC (or weighted PVC)

5 Skin the Cats on Rings OR Shoulder Extension Stretch :30

1:00 Pigeon Pose / side

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

Optional Accessories (Checkmark)

For Quality

4 Sets:

5 Strict Pull-Ups

10 Ring Rows

:15 Hollow Hold

:30 Weighted Plank

Rest as needed b/t sets and exercises

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