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 (No Measure)

General Warm-Up

2 x

200/150m Row

20 Bear Plank Shoulder Taps

:20 Extended Plank Reverse Bridge

10 V-Ups

5 Inchworm + Double Push-Up

:15 Dead-Hang + :15 Active Hang

Specific Prep

Work into Progressions and Practice

2 x 1 Wall Walk + 10 Wall Facing Handstand Shoulder Taps

2 x Lateral Handstand Walks (5/5ft, 1.5/1.5m)

2 x 5-10ft Partner Handstand Walks (Each Partner)

3-5 Handstand Walks to Wall , Starting @ 15in off the wall and moving further and further away

Gymnastics Skill: Handstand Walk (6 Rounds for distance)

Every 1:30 x 6 Sets

25-50ft (7.5-15m) Handstand Walk
Handstand Walks

Handstand Walks to Wall

Lateral Handstand Walks

Modifications:

Level 1: Wall walks to a 2-3 second hold at the top, building to 3-5 reps per set, or box piked handstand shoulder taps.

Hotel Gym / Travel: Wall walks to a controlled hold, targeting 3-5 reps per set with a 2-3 second pause at the top of each rep; focus on midline tension and shoulder alignment as the primary skill outcome. Or Handstand Shoulder Taps

Primer (No Measure)

1 x

8 Bar Kip Swings

4 Strict Knee Raises

6 Elevator Toes-to-Bar Kip Swings, Building to Working Height (or work alternative with kipping knees to chest / alternating toes-to-bar)

–

1 x

200/150m Row

8 Push-Ups or Elevated Push-Ups

4 Toes-to-Bar or Working Modification

Use this to confirm row pace, push-up standard, and toes-to-bar modification before “Pump, Pump, Pump It Up” begins.

“Pump, Pump, Pump It Up” (5 Rounds for time ↓ shorter is better)

For Time:

Every 3:00 x 5 Sets

300/250m Row

20/15 Push-Ups

10 Toes-to-Bar
Score = Sum Total Time

Goals: Sub 2:30 per set

Stimulus: Grip / Upper Interference

RPE: 8/10

Primary Objective: Complete the row in under 1:10 each set, setting up enough time to move through the push-ups and toes-to-bar without rushing.

Secondary Objective: Maintain big sets, close to unbroken, on both the push-ups and toes-to-bar across all five rounds, protecting the grip and the mechanics even as fatigue accumulates.

[Pump, Pump, Pump It Up: Level 2, Level 1, & Masters 55+] (5 Rounds for time ↓ shorter is better)

Level 2:

Every 3:00 x 5 Sets

300/250m Row

16/12 Push-Ups

10 Toes-to-Bar

Level 1:

Every 3:00 x 5 Sets

250/200m Row

15/10 Push-Ups (elevated if needed)

10 Hanging Knee Raises

Masters 55+:

Every 3:00 x 5 Sets

250/200m Row

15/10 Push-Ups

10 Toes-to-Bar

[Pump, Pump, Pump It Up: Competitor & Travel] (5 Rounds for time ↓ shorter is better)

Competitor:

Every 3:00 x 5 Sets

300/250m Row

20/15 Deficit Push-Ups (Hands on 45lb / 20kg Bumper Plates)

15 Toes-to-Bar

Hotel Gym / Travel:

Every 3:00 x 5 Sets

1:00 Cardio Choice

20/15 Push-Ups

10 Toes-to-Bar or Hanging Knee Raises

PRVN Reset (No Measure)

For Quality:

3-4 Rounds

8/8 Kneeling Banded Glute Kickbacks

:60 Alternating Seated Internal Rotation Hip Stretch

8 Prone Prisoner Shoulder Rotations

:30 Standing Forward Fold

Optional Accessories (Checkmark)

For Quality:

4 Sets:

10/10 Standing Landmine Rotation

:15 GHD Supine Hold

15/15 Banded Terminal Knee Extensions

The post WOD – Wed, Jul 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

Warm-Up Flow (No Measure)

General Warm-Up

2 x

400m Run

10 Cossack Squats

5/5 World’s Greatest Stretch

10/10 Single Leg Glute Bridge

:20 Hamstring Plank

Specific Barbell Prep

10 Back Squats @ Empty Barbell

5 Back Squats @ 40-50%

5 Back Squats @ 50-60%

Then load bar to working weights

Back Squat (Weightlifting Variable Reps & Sets)

This is part of a targeted week of increased squat volume; the priority is positional quality and consistent depth across every rep, not max effort grinding. Athletes should arrive at each set with a braced midline and a clear plan for the set. The first two sets at higher rep counts are where technique tends to drift; hold the standard on every rep.

Modifications:

Level 1: As prescribed, use 6-7 RPE as the loading guideline

Hotel Gym / Travel: Every 3:00 x 4 Sets, 10 Dual Dumbbell Front Squats

Primer (No Measure)

2 Sets at Working Loads:

10 Wall Balls

25ft (7.5m) Farmers Walking Lunges

Use this to confirm dumbbell load and wall ball target before “Weak in the Knees” begins.

“Weak in the Knees” (Time)

For Time:

400m Run

50 Wall Balls

50ft (15m) Farmers Walking Lunge

400m Run

40 Wall Balls

50ft (15m) Farmers Walking Lunge

400m Run

30 Wall Balls

50ft (15m) Farmers Walking Lunge

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

Dumbbells: 2 x 50/35lb (22.5/16kg)
Score = Time

Time Cap: 17:00

Goals: 14:00-17:00

Stimulus: Leg Stamina

RPE: 8.5/10

Secondary Objective: Attack the wall ball sets with a planned rep strategy on round one, breaking the 50 into sets of 15-15-10-10 early rather than going unbroken and falling apart heading into the second run.

[Weak in the Knees: Level 2, Level 1, & Masters 55+] (Time)

Level 2:

For Time:

400m Run

40 Wall Balls

50ft (15m) Farmers Walking Lunge

400m Run

30 Wall Balls

50ft (15m) Farmers Walking Lunge

400m Run

20 Wall Balls

50ft (15m) Farmers Walking Lunge

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

Dumbbells: 2 x 35/25lb (16/11kg)

Level 1:

For Time:

400m Run or 500m Row

40 Wall Balls

50ft (15m) Farmers Walking Lunge

400m Run or 500m Row

30 Wall Balls

50ft (15m) Farmers Walking Lunge

400m Run or 500m Row

20 Wall Balls

50ft (15m) Farmers Walking Lunge

Wall Ball: 14/10lb (6/4kg), 9/8ft

Dumbbells: 2 x 25/15lb (11/7kg)

Masters 55+:

For Time:

400m Run or 500m Row

40 Wall Balls

50ft (15m) Farmers Walking Lunge

400m Run or 500m Row

30 Wall Balls

50ft (15m) Farmers Walking Lunge

400m Run or 500m Row

20 Wall Balls

50ft (15m) Farmers Walking Lunge

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

Dumbbells: 2 x 30/20lb, 14/9kg

[Weak in the Knees: Competitor & Travel] (Time)

Competitor:

For Time:

400m Run

50 Wall Balls

50ft (15m) Farmers Walking Lunge

400m Run

40 Wall Balls

50ft (15m) Farmers Walking Lunge

400m Run

30 Wall Balls

50ft (15m) Farmers Walking Lunge

Wall Ball: 30/20lb (14/9kg), 10/9ft

Dumbbells: 2 x 70/50lb (32/22.5kg)

Hotel Gym / Travel:

For Time:

400m Run or 2:00 Machine Cardio

50 Dumbbell Goblet Squats

18 Farmers Walking Lunges

400m Run or 2:00 Machine Cardio

40 Dumbbell Goblet Squats

18 Farmers Walking Lunges

400m Run or 2:00 Machine Cardio

30 Dumbbell Goblet Squats

18 Farmers Walking Lunges

Dumbbell(s): 2 x 35/25lb (16/11kg) or heaviest available

PRVN Reset (No Measure)

For Completion:

12:00 EMOM

Minute 1 – 8/8 Banded Shoulder Internal Rotations

Minute 2 – :30 Puppy dog Pose

Minute 3 – 8/8 Banded Shoulder External Rotations

Minute 4 – :30/:30 Foam Roll Lats / Posterior Delt

Optional Accessories (Checkmark)

For Quality:

4 Sets:

50/50ft (15/15m) Crossover Lateral Sled Drag

:30/:30 Single Leg Foot Elevated Glute Bridge Hold

:30/:30 Side Plank

The post WOD – Tue, Jul 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 Flow (No Measure)

General Warm-Up

10/10 Hand to Hand Wrist Circles

10 Alternating Arm Swings

10 Back Slaps

10 Bend and Bows

:30/:30 Samson Stretch

–

2 x

:30 Jump Rope

5/5 Single Arm Dumbbell Deadlift

5/5 Single Arm Upright Row

5/5 Single Arm Arnold Press

5 Up-Downs

Specific Prep

10 Behind the Neck Elbow Punch Throughs

5 Behind the Neck Strict Press

5 Push Press (1 sec Pause Overhead in Finish)

3 Push Jerks (1 sec Pause in Catch + 1 sec Pause Overhead in Finish)

–

Add Loads

–

2 Push Press (1 sec Pause Overhead in Finish)

3 Push Jerks (1 sec Pause in Catch + 1 sec Pause Overhead in Finish)

–

Add Loads

–

3 Sets, Building to Starting Weight

1-2 Push Press

1-2 Push Jerk

Push Press (Weightlifting Variable Reps & Sets)

Athletes complete two push press reps first, each with a fully locked-out finish, then move directly into three push jerks. On the push jerk, the catch must be received with stable locked out elbows and feet, and athletes should recover the footwork fully before the next rep.

Modifications:

Level 1: Every 2:00 x 5 Sets, 5 Push Press (no jerk), working at moderate loads and focusing on the dip, drive, and overhead lockout position across all five sets.

Hotel Gym / Travel: Every 2:00 x 5 Sets, 4 Single Arm Dumbbell Push Press + 6 Single Arm Dumbbell Push Jerk (per arm), working at challenging loads across

Primer (No Measure)

2 Sets at Working Loads:

36 Double Unders or 60 Single Unders

6 Alternating Dumbbell Snatches (focus on cycling rhythm and relaxed grip at lockout)

4 Lateral Burpees over Dumbbell (steady athletic pace)

Rest as needed between sets.

Use this to confirm dumbbell load and round pacing strategy before “Loosely Defined” begins.

“Loosely Defined” (Time)

For Time:

8 Rounds

36 Double Unders

12 Alternating Dumbbell Snatch

8 Lateral Burpees over Dumbbell

Dumbbell: 1 x 50/35lb, (22.5/15kg)
Score = Time

Goals: 9:00-12:00

Time Cap: 14:00

Stimulus: Grip and Upper Body Interference

RPE: 8/10

Secondary Objective: Manage transitions and keep each round under 1:30, protecting the rhythm between movements rather than standing between stations.

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

Level 2:

8 Rounds

24 Double Unders

12 Alternating Dumbbell Snatch

8 Lateral Burpees over Dumbbell

Dumbbell: 1×35/25lb, (15/12kg)

Level 1:

8 Rounds

50 Single Unders

10 Alternating Dumbbell Hang Snatch

6 Lateral Burpees over Dumbbell

Dumbbell: 1×25/15lb, (12/7kg)

Masters 55+:

8 Rounds

24 Double Unders or 50 Single Unders

12 Alternating Dumbbell Snatch

6 Lateral Burpees over Dumbbell

Dumbbell: 1×35/25lb, (15/12kg)

[Loosely Defined: Competitor & Travel] (Time)

Competitor:

8 Rounds

36 Unbroken Double Unders

12 Alternating Dumbbell Snatch

8 Lateral Burpees over Dumbbell

Dumbbell: 1×70/50lb (32/22.5kg)

Hotel Gym / Travel:

8 Rounds

36 Double Unders or 54 Single Unders

12 Alternating Dumbbell Snatch

8 Lateral Burpees over Dumbbell

Dumbbell: 1×50/35lb (22.5/15kg) or heaviest available

PRVN Reset (No Measure)

For Completion:

3 Rounds:

5/5 Banded Chop

:30/:30 Doorway Pec Stretch

5/5 Shin Box to Lunge (slow, controlled)

:30/:30 Elevated Active Pigeon Pose

Optional Accessories (Checkmark)

For Quality:

3 Sets:

12/12 Side Lying Dumbbell External Rotations

8 Weighted Maltese Raises (2-3 sec Controlled Eccentric)

:30 Ring Plank (External Rotation of the Shoulder / Straight Elbows)

The post WOD – Mon, Jul 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 Flow (No Measure)

General Warm-Up

1:00 Cardio Choice

10 Cat Cows

10 Alternating Scorpion Stretch

8 Thoracic Extensions over Bench

10 Glute Bridges

10 Banded Pull-Aparts

10 Tempo Kettlebell Deadlifts (slow and controlled)

8 Push-Up to Down Dog

:20/:20 Half Kneeling Hip Flexor Stretch

2 x

5 Pause Deadlifts (empty bar or light load)

5 Push-Ups with Pause at Bottom

5/5 Half Kneeling Rotational Reach (bodyweight, feel the pattern)

:20 Hollow Body Hold

Specific Movement Prep

1x @ warm-up weights

3 Deadlifts (pause at knee)

5 Bench Press (light, focus on scap position)

4/4 Half Kneeling Kettlebell Rotational Chop and Lift

:20 Weighted Plank or Bodyweight Plank

Primer (No Measure)

2 Sets, building to working weights

3 Deadlifts

5 Bench Press

4/4 Half Kneeling Kettlebell Rotational Chop and Lift

:20 Weighted Plank

Use this to confirm loads and positions before “Colossus” begins.

Colossus (2 Rounds for weight)

EMOM for Load

32:00 EMOM

Min 1: 5 Deadlifts

Min 2: 8-10 Bench Press

Min 3: 8/8 Half Kneeling Kettlebell Rotational Chop and Lift

Min 4: :40 Weighted Plank

Deadlift: 65-70% of 1RM

Bench Press: 55-60% of 1RM

Kettlebell: 35/18lb (16/8kg)

Weighted Plank: 45/25lb (20/15kg)
Score = Load used for DL and Bench Press

Secondary Objective: Develop accessory midline strength and rotational power through the kettlebell chop and lift and weighted plank, supporting the primary barbell movements and long-term structural resilience.

[Colossus: Level 2, Level 1, & Masters 55+] (2 Rounds for weight)

Level 2:

Deadlift: 60-65% of 1RM

Bench Press: 50-55% of 1RM

Kettlebell: 26/18lb (12/8kg)

Weighted Plank: 25/15lb (11/7kg)

Level 1:

Deadlift: 50-55% of 1RM or technique-based load

Bench Press: 45-50% of 1RM or technique-based load

Kettlebell: 26/18lb, 12/8kg

Bodyweight Plank :30

Masters 55+:

Deadlift: 60-65% of 1RM

Bench Press: 50-55% of 1RM

Kettlebell: 26/18lb (12/8kg)

Weighted Plank: 25/15lb (12/7kg) or Bodyweight Plank :30

[Colossus: Competitor & Travel] (2 Rounds for weight)

Competitor:

Deadlift: As prescribed

Bench Press: As prescribed

Kettlebell: 44/26lb (20/12kg)

Weighted Plank: 45/25lb (20/15kg)

Hotel Gym / Travel:

Min 1: 5 Dumbbell Romanian Deadlifts, heaviest available

Min 2: 8-10 Dumbbell Bench Press or Floor Press, heaviest available

Min 3: 8/8 Half Kneeling Dumbbell Rotational Chop and Lift, 25/15lb (11/7kg) or heaviest available

Min 4: :40 Weighted Plank with a dumbbell on upper back

PRVN Reset (No Measure)

For Quality

4 Sets:

10 Slow Scap Push Ups

10/10 Banded Shoulder External Rotations

:15/:15 Banded Clamshell Hold (Top)

:30/:30 Pigeon Pose w/ Distraction

Optional Accessories (Checkmark)

For Quality

4 Sets:

5 Ring Dips @ 31×3 Tempo

12 Weighted GHD Hip Extension

Load: Choice

The post WOD – Sun, Jul 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 Flow (No Measure)

3:00 Foam Roll Upper Back, Low Back, Pecs, Lats

-Then-

For Completion:

3 x

3/3 Worlds Greatest Stretch

:25/:25 Banded Shoulder Distraction

10 Slow PVC Pass Throughs

30 seconds Hollow + 30 seconds Superman hold

-Then-

3 x

10/10 Banded Shoulder External Rotations

10/10 Banded Shoulder Internal Rotations

15 Banded Face Pulls

Gymnastics Skill: Ring Muscle-Ups (No Measure)

Ring Muscle-Up Class Progression

Feet Over PVC Low Ring Muscle Up Drill

Negative Ring Muscle-Up Position Pause Drill

Ring Muscle-Up Swing

Banded Low Ring Muscle Up

Ring Muscle Up Tips

Coaches should select and move through the drills above that are most appropriate for the group in front of them today. Prioritize false grip, the transition, and the support position. Every athlete in the room, regardless of whether they have a full ring muscle-up, should leave this block better prepared for what the conditioning demands.

Modifications:

Level 1: Banded low ring muscle-up or strict pull-up plus ring dip combinations, building comfort with the false grip and the pressing-out motion.

Hotel Gym / Travel: Strict pull-up plus bar dip or box-assisted ring transition drill using a low ring setup; emphasize the pressing out and support position as the primary skill focus.

Primer (No Measure)

3 Tall Muscle Cleans

3 Front Squats

3 Strict Press

3 Thrusters

4-6 Toes-to-Bar / Alt Toes-to-Bar / Toes to Target

–

2 x Building to working loads and movements

1-2 Muscle-Ups or Strict Pull-Up + Dip

3 Thrusters

5 Toes-to-Bar

Use this to confirm barbell load, ring standard, and partner split strategy before “Tom (Partner Version)” begins.

“Tom” (Parntered) (AMRAP – Rounds and Reps)

For Rounds + Reps:

25:00 AMRAP (With a Partner, Split as Needed)

7 Muscle-Ups

11 Thrusters

14 Toes-to-Bar

Barbell: 155/105lb (70/48kg)
U.S. Army First Lieutenant Thomas M. Martin, 27, of Ward, Arkansas, assigned to the 1st Squadron, 40th Cavalry Regiment, 4th Brigade Combat Team (Airborne), 25th Infantry Division, based in Fort Richardson, Alaska, died on October 14, 2007 in Al Busayifi, Iraq, of wounds suffered when insurgents attacked his unit with small arms fire. He is survived by his parents, Edmund and Candis Martin; sisters Sarah Hood, Becky Martin, and Laura Martin; fiancee, Erika Noyes; and grandmother, E. Jean Martin.

Secondary Objective: Keep toes-to-bar split in clean sets of 7-7 between partners and protect the transitions, arriving at each movement ready to go rather than recovering at the bar or the rings.

[Tom: Level 2, Level 1, & Masters 55+] (AMRAP – Rounds and Reps)

Level 2:

25:00 AMRAP (With a Partner, Split as Needed)

9 Strict Pull-Ups + 9 Strict Ring Dips

11 Thrusters

14 Toes-to-Bar

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

Level 1:

25:00 AMRAP (With a Partner, Split as Needed)

9 Ring Rows + 9 Push-Ups

11 Thrusters

14 Hanging Knee Raises

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

Masters 55+:

25:00 AMRAP (With a Partner, Split as Needed)

9 Strict Pull-Ups + 9 Strict Ring Dips

11 Thrusters

14 Toes-to-Bar or Hanging Knee Raises

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

[Tom: Competitor & Travel] (AMRAP – Rounds and Reps)

Level 2:

25:00 AMRAP (With a Partner, Split as Needed)

9 Strict Pull-Ups + 9 Strict Ring Dips

11 Thrusters

14 Toes-to-Bar

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

Level 1:

25:00 AMRAP (With a Partner, Split as Needed)

9 Ring Rows + 9 Push-Ups

11 Thrusters

14 Hanging Knee Raises

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

Masters 55+:

25:00 AMRAP (With a Partner, Split as Needed)

9 Strict Pull-Ups + 9 Strict Ring Dips

11 Thrusters

14 Toes-to-Bar or Hanging Knee Raises

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

PRVN Reset (No Measure)

For Completion:

3 Rounds:

5/5 Banded Chop (High to Low w/ Slow Negative)

:30/:30 Doorway Pec Stretch

5/5 Shin Box to Lunge

(slow, controlled)

:30/:30 Elevated Active Pigeon Pose

Optional Accessories (Checkmark)

For Quality:

3 Sets:

16 Alt Top Down DB Strict Press , Moderate

15 Prone Incline DB Row , Moderate

The post WOD – Sat, Jul 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 (No Measure)

General Warm-Up

200m Run

1:00 Bike

1:00 Row

10m Knee Hug + Lunge and Twist

10m Toy Soldiers

10m Walking Quad Stretch

2 x

10 Wall Lean March

2 x :15 Wall Lean Sprint / :10 Rest

12/9 Calorie Row

12/9 Calorie Bike

Primer (No Measure)

2 Sets at working pace:

200m Run

Max Calorie Bike or Row for :45

Use this to confirm run pacing and machine output before “Silver Surfer” begins.

“Silver Surfer” (8 Rounds for calories)

For Max Calories

4 Sets:

3:00 AMRAP

400m Run

– Max Calorie Bike

Rest 1:00

3:00 AMRAP

400m Run

– Max Calorie Row

Rest 1:00
Score = Total Calories

Goals: 18/14+ Cals per Set

Stimulus: Lactate Threshold

RPE: 8.5/10

Secondary Objective: Accumulate total calories by keeping machine effort high and transitions from the run to the bike or rower immediate and decisive every set.

[Silver Surfer: Level 2, Level 1, & Masters 55+] (8 Rounds for calories)

Level 2:

Same format and distances

Goal: 15/11+ Cals per Set

Level 1:

300m Run

– Max Calorie Bike or Row

Goal: 12/9+ Cals per Set

Masters 55+:

Same format and distances

Goal: 12/9+ Cals per Set

[Silver Surfer: Competitor & Travel] (8 Rounds for calories)

Competitor:

Same format as Rx

Goal: 22/18+ Cals per Set, push run pace aggressively each set

Hotel Gym / Travel:

4 Sets:

3:00 AMRAP

400m Run

– Max Calorie/Distance on any available cardio machine

Rest 1:00

PRVN Reset (No Measure)

For Quality

3 Sets:

:30 Frog Pose

25ft/7.5m Duck Walk

:30/:30 Foam Roll Calves

5/5 Banded Ankle Eversions

Optional Accessories (Checkmark)

For Quality:

3 Sets:

8/8 Single Leg KB RDL

:30 GHD Sorenson Hold

The post WOD – Fri, Jul 3 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 (No Measure)

General Warm-Up

2:00 Cardio Choice

10 Alternating Scorpion Stretch

10 Alternating Iron Cross Stretch

10 Cat Cows

5/5 Thoracic Book Openers

:20/:20 Samson Stretch

2 x

5 Inchworm Push-Ups

10 Deep Lunge Mountain Climbers

20 Bear Plank Shoulder Taps

10 Kettlebell Deadlifts

5 Russian Kettlebell Swings

Specific Prep

1x @ warm-up weights

1 Partial Wall Walk + 1 Wall Walk

8 American Kettlebell Swings

8 Dumbbell Bench Press

15ft (4.5m) or 4 Walking Steps of Farmers Walking Lunge

Primer (No Measure)

1x @ Working Weight

2 Wall Walks @ prescribed distance

8 American Kettlebell Swings

8 Dumbbell Bench Press

15ft (4.5m) or 4 Walking Steps of Farmers Walking Lunge

Use this to confirm loads and unbroken standards before “Wolverine” begins.

“Wolverine” (AMRAP – Rounds and Reps)

For Rounds + Reps

20:00 AMRAP

3 Wall Walks

18 American Kettlebell Swings

12 Dual Dumbbell Bench Press

30ft (9m) Farmers Carry Walking Lunge

Wall Walk: 10-in

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

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

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

[Wolverine: Level 2, Level 1, & Masters 55+] (AMRAP – Rounds and Reps)

Level 2:

Wall Walks: 15-in

Kettlebell: 44/26lb (20/12kg)

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

Farmers Carry Lunge: 2 x 35/25lb (15/12kg)

Level 1:

Wall Walks: 30-in ( How to do a Pike Push-Up )

Kettlebell: 35/18lb (16/8kg)

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

Farmers Carry Lunge: 2 x 25/15lb (12/7kg)

Masters 55+:

Wall Walks: 2 Wall Walks @ 20-in

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

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

Farmers Carry Lunge: 2 x 35/25lb (15/12kg)

[Wolverine: Competitor & Travel] (AMRAP – Rounds and Reps)

Competitor:

Wall Walk: 10-in

Kettlebell: 70/53lb, 32/24kg

Dumbbells (Bench Press): 2 x 70/50lb (32/22.5kg)

Dumbbells (Farmers Carry Lunge): 2 x 70/50lb (32/22.5kg)

Hotel Gym / Travel:

3 Wall Walks

18 American Kettlebell Swings: 53/35lb (24/16kg), or heaviest available

12 Dumbbell Bench Press (single or dual, adjust reps to match intent)

30ft (9m) Farmers Carry Walking Lunge, heaviest dumbbells available

PRVN Reset (No Measure)

For Quality:

3 Rounds:

5/5 Bird Dog Rows

(light, controlled)

5/5 Neutral Wrist Curls

:30/:30 Barbell Forearm Smash

5 Fingertip Curls (Barbell, or light dumbbells – slow & controlled)

Optional Accessories (Checkmark)

For Quality

4 Sets:

10 Dumbbell Chest Flys

10 Reverse Nordic Curls

100ft (30m) Sandbag Carry

Choice on Loads

The post WOD – Thu, Jul 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 (No Measure)

2:00 Cardio Choice

10 Bootstrap Squats w/ Deep Squat Thoracic Rotations

10 Down Dog to Up Dog

10 Down Dog Alternating Toe Touches

:30 Jump Rope

Specific Prep

6 Romanian Deadlifts

3 Tall Muscle Cleans

:15 Behind the Neck Elbow Punch Throughs

6 Barbell Kang Squats

4 Pause Front Squats (2sec)

16 Double Unders or 24 Single Unders

–

Barbell to the Rack

5 Front Squats @ Light

4 Front Squats @ Moderate

3 Front Squats @ Just under Working Loads

–

Then Working Loads on the Bar

Front Squat (Weightlifting Variable Reps & Sets)

All percentages based on 5×5 Front Squat Test. The structure here is a volume and muscular endurance session that builds to a genuinely heavy effort by the final set. The early sets should feel controlled and deliberate, with athletes reinforcing front rack integrity and depth on every rep. Sets four and five start to demand real effort. The set of 3 should feel close to a true 3RM; athletes should arrive at it having earned it through quality work, not rushed loading.

Modifications:

Level 1: Work to a challenging but technically sound load across all six sets, reducing percentage targets if needed to maintain a high elbow position and consistent depth; goblet squat or dual dumbbell front squat are appropriate substitutions if barbell front rack positioning is a limiting factor.

Hotel Gym / Travel: Dual dumbbell front squat or goblet squat, building across six sets to the heaviest load that maintains an upright torso and full depth throughout.

Primer (No Measure)

Barbells come out to the floor with a warm-up weight on the bar.

Slow Pull Power Clean + Front Squat + Hang Squat Clean

2 Squat Cleans (focus on smooth pull off the floor)

4 Deadlifts

24 Double Unders

–

Add Loads

–

2 Sets, building to working loads:

2 Squat Cleans

4 Deadlifts

24 Double Unders

Use this to confirm barbell load, squat clean mechanics, and double under strategy before “Juggernaut” begins.

“Juggernaut” (AMRAP – Rounds and Reps)

For Rounds + Reps:

8:00 AMRAP

2 Squat Cleans

4 Deadlifts

24 Double Unders

Barbell: 185/125lb (84/57kg)
Goals: 8 Rounds

Stimulus: Barbell Cycling

RPE: 8.5/10

Secondary Objective: Stay consistent on pacing across all 8 minutes; the short time domain compounds quickly and a steady rhythm from round one through the finish is the goal.

[Juggernaut: Level 2, Level 1, & Masters 55+] (AMRAP – Rounds and Reps)

Level 2:

8:00 AMRAP

2 Squat Cleans

4 Deadlifts

18 Double Unders

Barbell: 155/105lb (70/48kg)

Level 1:

8:00 AMRAP

4 Hang Power Clean

8 Deadlifts

36 Single Unders

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

Masters 55+:

8:00 AMRAP

2 Squat Cleans

4 Deadlifts

24 Double Unders

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

[Juggernaut: Competitor & Travel] (AMRAP – Rounds and Reps)

Competitor:

8:00 AMRAP

2 Squat Cleans

4 Deadlifts

24 Double Unders

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

Hotel Gym / Travel:

8:00 AMRAP

2 Dumbbell Squat Cleans

4 Dumbbell Deadlifts

24 Double Unders or 48 Single Unders

Dumbbells: 50/35lb (22.5/16kg) or heaviest available

PRVN Reset (No Measure)

For Quality:

3-4 Rounds

8/8 Kneeling Banded Glute Kickbacks

:60 Alternating Seated Internal Hip Rotation

8 Prone Prisoner Shoulder Rotations

:30 Standing Forward Fold

Optional Accessories (Checkmark)

For Quality:

3 Sets:

10 Barbell Hip Thrust – Moderate, :02 Eccentric on Each Rep

:40 Face Up Chinese Plank Isometric Hold

The post WOD – Wed, Jul 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 (No Measure)

General Warm-Up

2:00 Cardio Choice (Bike preferred)

10 Banded Pull Aparts

5 Inchworm to Push-Up

10 Plank Shoulder Tapbs

10 Scapular Pull-Ups

10/10 Quadruped Thoracic Rotations

8 Empty Barbell Strict Press

5 Kip Swings or Jumping Pull-Up Practice

Specific Prep

3 Sets, Building to Working Loads

5 Strict Press

3-5 Strict Pull-Ups (add load progressively)

Strength: Strict Press + Weighted Strict Pull-Ups (10 Rounds for weight)

10:00 EMOM

Minute 1: 8 Strict Press @ 100-105% of 3×10 test

Minute 2: 3-5 Weighted Strict Pull-Ups
Strict Press working at 100-105% of 3×10 test set load. Weighted strict pull-ups at a heavy load athletes can complete unbroken for 3-5 reps across all five sets; full dead hang at the bottom, chin over bar at the top, no kipping.

*For athletes who cannot meet the 3-5 pull-up standard, use unloaded strict pull-ups, add appropriate band tension, or sub 3-5 jumping pull-ups with a controlled :02-:03 eccentric on the descent.

Hotel Gym / Travel: Dumbbell strict press for the pressing minute and hold a dumbbell between the legs for strict pull-ups in the gym. If no pull-up bar available, sub heavy bent over dumbbell rows or Renegade Rows.

Primer (No Measure)

Work through progressions on the DB/KB Clean Hang Clean and Jerk, then move into…

2 Sets at Working Loads

9/7 Calorie Bike (easy, pacing focus)

8 AbMat Sit-Ups

4 Dual DB/KB Hang Clean and Jerk

25/25ft (7.5/7.5m) Mixed Rack and Overhead Carry

Use this to confirm dumbbell or kettlebell load, carry setup, and bike pacing before “Nightcrawler” begins.

“Nightcrawler” (Time)

For Time:

5 Sets

12/9 Calorie Bike

16 AbMat Sit-Ups

8 Dual DB/KB Hang Clean and Jerk

25/25ft (7.5/7.5m) Mixed Rack + Overhead Carry

Rest 1:00 after Set 1, :50 after Set 2, :40 after Set 3, :30 after Set 4, going into set 5.

Dumbbells: 2x 50/35lb (22.5/16kg) or Kettlebells: 2x 53/35lb (24/16kg)

Bike: Echo / Bike Erg / Assault (same calories across)
Score = Time

Time Cap: 14:00

Goals: 1:15-1:45 per set, 9:00-12:00 running time

Stimulus: Grip, Midline, and Quad Stamina

RPE: 8/10

Secondary Objective: Bike completed in sub-:40 every set, using it as a hard opener that still allows for composure into the floor work.

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

Level 2:

5 Sets

12/9 Calorie Bike

16 AbMat Sit-Ups

8 Dual DB/KB Hang Clean and Jerk

25/25ft (7.5/7.5m) Mixed Rack + Overhead Carry

Rest same descending intervals.

Dumbbells: 2x 35/25lb (16/11kg) or Kettlebells: 2x 35/26lb (16/12kg)

Level 1:

5 Sets

10/7 Calorie Bike

12 AbMat Sit-Ups

6 Dual DB/KB Hang Clean and Jerk

25/25ft (7.5/7.5m) Dual Rack Carry

Rest same descending intervals.

Dumbbells: 2x 25/15lb (12/7kg) or Kettlebells: 2x 26/18lb (12/8kg)

Masters 55+:

5 Sets

12/9 Calorie Bike

14 AbMat Sit-Ups

6 Dual DB/KB Hang Clean and Jerk

25/25ft (7.5/7.5m) Mixed Rack + Overhead Carry

Rest same descending intervals.

Dumbbells: 2x 35/25lb (16/11kg) or Kettlebells: 2x 35/26lb (16/12kg)

[Nightcrawler: Competitor & Travel] (Time)

Competitor:

5 Sets

16/12 Calorie Bike

16 GHD Sit-Ups

10 Dual DB/KB Hang Clean and Jerk

25/25ft (7.5/7.5m) Mixed Rack + Overhead Carry

Rest same descending intervals.

Dumbbells: 2x 50/35lb (22.5/16kg) or Kettlebells: 2x 53/35lb (24/16kg)

Bike: Sub-:35 each set

Hotel Gym / Travel:

5 Sets

:40/:35 Bike or :50 Run

16 AbMat Sit-Ups or V-Ups

8 Dual Dumbbell Hang Clean and Jerk

25/25ft (7.5/7.5m) Mixed Rack + Overhead Carry

Rest same descending intervals.

Dumbbells: 2x 50/35lb (22.5/16kg) or heaviest available

PRVN Reset (No Measure)

For Completion:

12:00 EMOM

Minute 1 – 8/8 Banded Internal Rotations

Minute 2 – :30 Puppy dog Pose

Minute 3 – 8/8 Banded External Rotations

Minute 4 – :30/:30 Foam Roll Lats / Posterior Delt

Optional Accessories (Checkmark)

For Quality:

3 Sets:

15 Dumbbell Zottman Curl Moderate

:30-:45 Pull-Up Bar Hang

:02 Eccentric on each Zottman Curl rep.

Choose a weight you can hold the bottom position unbroken for the full hang.

The post WOD – Tue, Jun 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 (No Measure)

General Warm-Up

2:00 Cardio Choice

10/10 Hand to Hand Wrist Circles

20 Alternating Arm Swings

10 Back Slaps

10 Bend and Bow

:15/:15 Crossbody Lat Stretch

10 Air Squats

5 Inchworm to Push-Up

Specific Snatch Prep

3 Sets, Building to Working Loads

3 Snatch Grip Deadlifts (slow, feel the lats engage)

3 Hang Muscle Snatches

3 Overhead Squats

2 Hang Power Snatches

–

2-3 x , Building Loads

Snatch Lift Off + Pause Snatch @ Knee

Snatch

Snatch (Weightlifting Variable Reps & Sets)

All percentages based on 1RM Snatch. Athletes drop and reset between every rep; this is not touch-and-go. The priority is a strong, consistent pulling position and a committed catch on every single rep. The first two sets at 60-65% are skill work as much as they are warm-up sets; do not rush through them. Build with intention and arrive at the final two sets knowing the position is locked in.

Modifications:

Level 1: Every 2:00 x 6 Sets, 3 Hang Power Snatch + 3 Overhead Squats, working at moderate loads and refining technique across all six sets.

Hotel Gym / Travel: Dumbbell power snatch, 4 reps per arm, building across six sets to a challenging but controlled load that maintains a strong catch and vertical pull.

Primer (No Measure)

Drop loads significantly from the weightlifting block before beginning.

2 Sets at Working Loads:

3 Power Snatches (quick singles, focus on cycling rhythm)

3 Burpee Box Jump Overs (full pace, land and go)

Rest as needed b/t sets

Use this to confirm barbell load and burpee box jump over pacing before “Flash” begins.

“Flash” (Time)

For Time:

12-9-7

Power Snatch

Burpee Box Jump Overs

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

Box: 24/20in
Score = Time

Goals: 5:00-7:00

Time Cap: 10:00

Secondary Objective: Complete the workout sub 6:00, keeping transitions between the barbell and the box tight and deliberate from round one through the finish.

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

Level 2:

12-9-7

Power Snatch

Burpee Box Jump Overs

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

Box: 24/20in

Level 1:

12-9-7

Hang Power Snatch

Burpee Box Step-Overs

Barbell: 65/45lb (30/20kg)

Box: 24/20in

Masters 55+:

12-9-7

Power Snatch

Burpee Box Step-Overs

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

Box: 20in

[Flash: Competitor & Travel] (Time)

Competitor:

12-9-7

Power Snatch

Burpee Box Jump Overs

Barbell: 155/105lb (70/48kg)

Box: 24/20in

Hotel Gym / Travel:

12-9-7

Dumbbell Power Snatch (alternating)

Burpee Box Jump Overs or Burpee Broad Jumps

Dumbbells: 50/35lb (22.5/16kg) or heaviest available

Box: 20in or use a bench

PRVN Reset (No Measure)

For Completion:

9:00 EMOM

Minute 1 – 5/5 Thoracic Book Openers

Minute 2 – :30 Low Plank Knee to Elbow

Minute 3 – :40 Alternating Up Down/Down Dog Stretch

Video Support:

Thoracic Book Openers

Low Plank Knee to Elbow

Optional Accessories (Checkmark)

For Quality:

4 Sets:

8 Dual Dumbbell Box Step-Ups (20in, load choice)

10/10 Side Lying Dumbbell External Rotations (load choice)

15 Banded Face Pulls

The post WOD – Mon, Jun 29 appeared first on CrossFit East River.