CrossFit East River

WOD – Fri, Apr 17

CFER WODIFY — Sun, 12 Apr 2026 04:15:00 +0000

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CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Warm-Up

2:00 Cardio Choice

:30/:30 Quadruped Adductor Hip Rock

:30 Down Dog Calf Stretch

:30/:30 Active Pigeon Stretch (5 sec Pause in Stretch)

:30/:30 Couch Stretch

–

3 Sets

10 Pause Glute Bridges (2sec)

:30 sec Dead-Bug Alternating Heel Taps

:30 sec Alternating Bird-Dogs

8/8 Staggered Stance Single KB RDL

Specific Warm-Up

2 Sets:

10/10m Lateral Shuttle x 2

10 Barbell Deadlifts (Empty Bar to Mid-Shin)

10 Russian Kettlebell Swings

8 Bar Kip Swings

8 Ring Rows

–

Specific Barbell Prep

4 Sets:

3 Deadlifts + 1 Broad Jump

Building to working Loads

Primer after Deadlifts

1-2 Sets

4-6 Pull-Ups (Kipping / Butterfly) or 3-4 Strict Pull-Ups

6-8 American Kettlebell Swings @ Working Loads

3 Shuttle Runs

Deadlift (Weightlifting Variable Reps & Sets)

Starting @ 75% on Set 1 (5 Reps), and increasing by feel to around an 9/10 RPE on our 4th Set (2 Reps).

Goal here is around 85-90%

“Mysterio” (Time)

For Time

Buy-In: 36 Pull-Ups

– Directly Into –

30 American Kettlebell Swings

10 Shuttle Runs

24 American Kettlebell Swings

8 Shuttle Runs

18 American Kettlebell Swings

6 Shuttle Runs

12 American Kettlebell Swings

4 Shuttle Runs

6 American Kettlebell Swings

2 Shuttle Runs

– Directly Into –

Cash-Out: 24 Pull-Ups

Kettlebell: 53/35lb, 24/16kg

Shuttle Run: 25/25ft, 7.5/7.5m
Goal Time Domain: 9-12 minutes

Time Cap: 15 minutes

Primary Objective: Manage the pull-up volume on both ends of the workout. The buy-in and cash-out together total 60 pull-ups. Athletes who blow out their grip early will pay on the descending ladder with the grip fatigue on the kettlebell swings and then again on the cash-out.

Secondary Objective: Keep the kettlebell swings moving. The volume decreases every round, use that as fuel to push the pace a little faster and pick-up cycle rate.

Stimulus: Grip Endurance / High Intensity Triplet

RPE: 8-9/10

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

Level 2

Buy-In: 24 Pull-Ups or Banded Strict Pull-Ups

Reps as Prescribed

Cash-Out: 18 Pull-Ups or Banded Strict Pull-Ups

Kettlebell: 35/26lb, 16/12kg

—

Level 1

Buy-In: 24 Ring Rows

Sub Russian KBS (Reps as Prescribed)

Cash-Out: 18 Ring Rows

Kettlebell: 35/26lb, 16/12kg

—

Masters 55+

Buy-In: 24 Pull-Ups or Banded Pull-Ups

Directly Into –

24 Russian Kettlebell Swings

8 Shuttle Runs

18 Russian Kettlebell Swings

6 Shuttle Runs

12 Russian Kettlebell Swings

4 Shuttle Runs

6 Russian Kettlebell Swings

2 Shuttle Runs

Directly Into –

Cash-Out: 18 Pull-Ups or Banded Pull-Ups

Kettlebell: 44/26lb, 20/12kg

[Mysterio: Competitor & Travel] (Time)

Competitor:

For Time

Buy-In: 36 Chest to Bar Pull-Ups

Reps as Prescribed

Cash-Out: 24 Chest to Bar Pull-Ups

Kettlebell: 70/53lb, 32/24kg

—

Travel / Hotel

Buy-In: 24 Strict Pull-Ups

Directly Into –

30 DB Snatch

1:30 Treadmill Run

24 DB Snatch

1:10 Treadmill Run

18 DB Snatch

:50 Treadmill Run

12 DB Snatch

:30 Treadmill Run

6 DB Snatch

:10 Treadmill Sprint

Directly Into –

Cash-Out: 18 Strict Pull-Ups

DB: 50/35lb, 22.5/15kg

*Leave the treadmill on if possible in the final few rounds as the time is short

Mobility (Checkmark)

PRVN Mobility #3

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00 Child’s Pose

1:00/1:00 Wall Figure 4 Stretch

Optional Accessories (Checkmark)

For Quality

3-4 Sets

12-15 Dual Dumbbell Bicep Curls

16-20 Dual Kettlebell Gorilla Rows

:30/:30 Paloff Press Hold

The post WOD – Fri, Apr 17 appeared first on CrossFit East River.

WOD – Thu, Apr 16

CFER WODIFY — Sat, 11 Apr 2026 04:15:00 +0000

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Prep

1:00-2:00 Cardio Choice

2 Sets:

:30 Jump Rope

10 Banded Passthroughs

15 Banded Pull-Aparts

10 Air Squats + 5 Jumping Squats

5 Inchworm Push-Ups

20 Bear Plank Shoulder Taps

Specific Barbell Prep

3 Sets:

3 Bench Press + 3 Bent Over Ballistic Chest Pass

Building to working Loads

Specific Primer After Bench

2 Rounds:

15 Double Unders or 30 Single Unders

3 Burpees

5 Wall Balls

Rest 2:00 then hit the workout

Bench Press (Weightlifting Variable Reps & Sets)

Starting @ 70% on Set 1 (5 Reps), and increasing by feel to around an 9/10 RPE on our 5th Set (3 Reps).

Goal here is around 85-90%

“Carnage” (AMRAP – Rounds and Reps)

For Rounds & Reps

12:00 AMRAP

100 Double Unders

25 Burpees

50 Wall Balls

Wall Ball: 20/14lb, 9/6kg, 10/9ft
Goal: 2+ Rounds

Primary Objective: Move through each movement with a sustainable, consistent pace that allows for minimal transition time and no extended standing rest. The goal is to maintain consistent big sets on both the Double Unders and the Wall Balls. Athletes who manage the burpees well will separate themselves.

Secondary Objective: Complete each round of the workout in under 6 minutes

Stimulus: Gymnastics / Monostructural Conditioning / Aerobic Capacity

RPE: 7.5-8/10

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

Level 2

12:00 AMRAP

75 Double Unders or 150 Single Unders

20 Burpees

35 Wall Balls 14/10lb, 6/4kg

—

Level 1

12:00 AMRAP

100 Single Unders or 1:00 Jump Rope

15 Burpees

25 Wall Balls 10/8lb or Air Squats

—

Masters 55+

12:00 AMRAP

75 Double Unders or 150 Single Unders

15 Burpees

35 Wall Balls 14/10lb, 6/4kg

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

Competitor:

12:00 AMRAP

100 Double Unders

25 Burpees to Target

50 Wall Balls

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

Target: Out of Reach

—

Travel / Hotel

12:00 AMRAP

100 Double Unders

25 Burpees

50 Air Squats

Mobility (Checkmark)

PRVN Mobility #1

1:00/1:00 Tall Dragon Stretch

1:00/1:00 Scorpion Stretch

1:00 Seated Chest Stretch

1:00/1:00 Single Leg Forward Fold

Optional Accessories (Checkmark)

Part A)

3 Sets:

12 Weighted Maltese Raises

12 Weighted Victorian Raises

Part B)

3 Sets:

12/9 Strict Ring Dips

25 Banded Tricep Extensions

–

Accumulate 1:00 Ring Support Hold

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

WOD – Wed, Apr 15

CFER WODIFY — Fri, 10 Apr 2026 04:15:00 +0000

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Prep and Mobility

2:00 Cardio Choice

–

:15 Hand to Hand Wrist Circles

:15 Alternating Arm Swings

:15 Back Slaps

10 Alt Scorpions

10 Alt Iron Cross Stretch

10 Down Dog to Up Dog

10 Down Dog Alternating Toe Touches

Specific Prep

2 Sets

6 Tall Muscle Cleans

8 Bradford Press with Lockout

10 Behind the Neck Elbow Punch Throughs

8 Scap Pull-Ups

6 Bar Kip Swings

4 Hanging Knee Raises

Primer for “Doc Ock” (Checkmark)

3 Pos Power Clean + Split Jerk (Pause in the Catch and in the Recovery)

5-7 Box Assisted Kip Swings (Developing better tension)

–

Add Loads

–

3 Power Clean + Push Jerks @ light load

3 Kipping Knees to Chest or Toes to Target or Alt Toes to Bar

–

3 Power Clean + Push Jerks @ moderate load

3 Toes to Bar

–

Build to final load on the bar, then strip weight and have weight jumps set and ready for the workout.

“Doc Ock” (5 Rounds for reps)

For Reps

5 Sets:

2:00 AMRAP

22-20-18-16-14 Toe to Bar

Max Clean and Jerk

Rest 2:00 b/t sets

Set 1: 135/95lb, 61/43kg

Set 2: 155/105lb, 70/48kg

Set 3: 185/125lb, 84/57kg

Set 4: 205/135lb, 93/61kg

Set 5: 225/155lb, 102/70kg
Suggested %

Set 1: 50%

Set 2: 60%

Set 3: 70%

Set 4: 75%

Set 5: 80%

Goal: 28-36 Total Clean and Jerks (i.e. 10-8-6-6-4)

Primary Objective: Get through the Toes to Bar efficiently and consistently across all 5 sets to maximize time on the barbell. The T2B is a buy-in to the barbell and the total volume here of 90 Toes to Bar over the course of this workout for our Level 3 athletes will be substantial. Those in the level 2,1,masters side, there are still 75 reps of a midline component here that will need to be managed effectively here with the goal of getting to the barbel with at least 45 seconds on each set.

Secondary Objective: Accumulate as many Clean and Jerks as possible in the remaining time, particularly in Sets 1-3 where the load is manageable. Sets 4 and 5 will naturally yield fewer reps, that is expected and by design. The goal is to hit quick singles throughout with the expectation of around 10 reps down to 2 reps in the final window.

RPE: 9/10, Benchmark Test

Stimulus: Gymnastics Capacity / Barbell Cycling Under Fatigue

[Doc Ock: Level 2, Level 1, & Masters 55+] (5 Rounds for reps)

Level 2

2:00 AMRAP

15 Toes to Bar

Max Clean and Jerk

Rest 2:00 b/t Sets

Set 1: 95/65lb, 43/29kg

Set 2: 115/75lb, 52/34kg

Set 3: 135/95lb, 61/43kg

Set 4: 155/105lb, 70/48kg

Set 5: 185/125lb, 84/56kg

—

Level 1

2:00 AMRAP

15 Hanging Knee Raises

Max Hang Power Clean + Push Press (light, consistent load across all 5 sets — 50-60% of 1RM)

Rest 2:00 b/t Sets

—

Masters 55+

2:00 AMRAP

15 Toes to Bar or Kipping Knees to Elbows

Max Clean and Jerk

Rest 2:00 b/t Sets

Set 1: 75/55lb, 34/25kg

Set 2: 95/65lb, 43/29kg

Set 3: 115/75lb, 52/34kg

Set 4: 135/95lb, 61/43kg

Set 5: 155/105lb, 70/48kg

[Doc Ock: Competitor & Travel] (5 Rounds for reps)

Comp:

20 Toe to Bar Buy-In Each Set

Weights as prescribed

—

Travel / Hotel

2:00 AMRAP

20 Sit-Ups

Max DB Clean and Jerk (heavy single DB, alternating)

Rest 2:00 b/t Sets — 5 Sets at a challenging, consistent load

Mobility (Checkmark)

PRVN Mobility #8

1:00/1:00 Elevated Pigeon Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Single Leg Forward Fold

Optional Accessories (Checkmark)

3 Sets:

15 GHD Hip Extensions

:30 Sorenson Hold

10 Ring Hamstring Curls

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

WOD – Tue, Apr 14

CFER WODIFY — Thu, 09 Apr 2026 04:15:00 +0000

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Prep

400m Run

–

1:00 Row

1:00 Echo

–

2 Sets

5 Inchworm to Extended Plank

10/10 Single Leg Glute Bridge

:15 Wall Lean March

3/3 Wall Lean Sprint Switch

Specific Prep

2 Sets

9/7 Calorie Row

9/7 Calorie Echo

10/10m A-Skips + B-Skips

10/10m High Knees + Butt Kicks

25-50m Stride / Speed Acceleration

“Sandman” (6 Rounds for time)

For Time

Every 5:00 x 6 Sets

16/13 Calorie Row

15/11 Calorie Echo Bike

400m Run
Score = Sum Total Time

Goal: 3:30-4:15/set (21:00-25:30 total)

Primary Objective: Maintain consistent splits across all six sets. The last set should look like the first set, that is the standard we are looking to keep.

Secondary Objective: Learn your machines. This workout is as much about pacing intelligence as it is fitness. Athletes should leave knowing their threshold Cal/Hr on the Row, their RPM range on the Echo Bike, and their 400m split at threshold effort. That data has value beyond today.

RPE: 8-8.5/10

[Sandman: Level 2, Level 1, & Masters 55+] (6 Rounds for time)

Level 2

Every 5:00 x 6 Sets

15/12 Calorie Row

12/9 Calorie Echo Bike

400m Run

—

Level 1

Every 5:00 x 5 Sets

12/9 Calorie Row

10/7 Calorie Echo Bike

200m Run or 2:00 Easy Run

—

Masters 55+

Every 5:00 x 5 Sets

15/12 Calorie Row

12/9 Calorie Echo Bike

300m Run

[Sandman: Competitor & Travel] (6 Rounds for time)

Competitor:

Every 5:00 x 8 Sets

20/16 Calorie Row

18/13 Calorie Echo Bike

400m Run

—

Travel / Hotel

Every 5:00 x 6 Sets

400m Run

20 Jumping Lunges

400m Run

Mobility (Checkmark)

PRVN Mobility #2

:30/:30 KB Calf Smash

1:00/1:00 Active Pigeon Stretch

1:00/1:00 Crossbody Lat Stretch

1:00 Updog Pose

Optional Accessories (Checkmark)

For Quality

3-4 Sets

:20/:20 Single Leg Hip Thrust Hold (off bench)

10 Standing Dumbbell Calf Raises

:30/:30 Side Plank Hold

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

WOD – Mon, Apr 13

CFER WODIFY — Wed, 08 Apr 2026 04:15:00 +0000

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Prep

1:30 Cardio Choice

–

10 PVC Pipe Passthroughs

8/8 PVC Pipe Around the Worlds

:15/:15 PVC Pipe Prayer Stretch

8 Bootstrap Squats

8 Alternating Box Step-Ups

4 Tall Box jumps

Specific Prep

2 High Hang Snatch High Pull + 2 High Hang Muscle Snatch + 2 Overhead Squat

4 Back Squats

4 Box Jumps

2 Hang Snatch High Pull + 2 Hang Muscle Snatch + 2 Overhead Squat

4 Back Squats

4 Box Jumps

2 Low Hang Snatch High Pull + 2 Low Hang Muscle Snatch + 2 Overhead Squat

4 Back Squats

4 Box Jumps

–

Then Add Loads and Get into Specific Prep and Primer

Workout Primer / Specific Barbell Prep (Checkmark)

4 Sets: Building to Working Loads

Snatch + Low Hang Snatch + Hang Snatch

3 Back Squats

2 Seated Box Jumps to High Box

Rest 1:00 b/t sets

Start at 40-50% for both the Snatch and the Back Squat and increase loads to 70% over 4 Sets

“Venom” (2 Rounds for weight)

20:00 EMOM

Minute 1: Snatch + Low Hang Snatch + Hang Snatch

Minute 2: 5-5-4-3-3 Back Squat

Minute 3: 3 Seated High Box Jumps

Minute 4: Rest

-Snatch Complex:

Starting @ 70% of 1RM Snatch and Building to a Heavy for the Day

– Back Squat

Starting @ 70% for the first set of 5 and increase loads every set in the range of 5-10% every set and ending at a heavy 3 for the day. The goal here would be to end knowing you had another 10lb in the tank and ended on a quality rep. Think Heavy 3 rep @ 9/10 RPE.

– Seated High Box Jump: Choice on Height. Goal is to get to a high box, but safely.
Score = Record heavy load of Snatch Complex and Back Squat (other weights and box height in notes)

Goal: Technical Heavies on the Snatch Complex and Back Squat triple for the Day

Stimulus: French Contrast Style Workout / Absolute Strength + Speed Strength + Plyo

RPE: 6/10

Primary Objective: Build to a heavy snatch complex and a heavy 3-rep back squat for the day. Both should represent a true strength ceiling for today, not looking for an all-time PR attempt, but the best load you can move with quality.

Secondary Objective: Maintain technical consistency in the snatch across all three positions as the load climbs. The low hang and hang positions should reinforce hip contact, vertical bar path, and full extension. They should start to be moving more towards squat snatches as the load increases.

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

Level 2:

– Power Snatch + Low Hang Power Snatch + Hang Power Snatch (power receiving throughout)

– Back Squat 5-5-4-3-3 – cap top end at 80% of 1RM, prioritize mechanics over load

– 3 Seated Box Jumps – moderate height, clean landing over max height

—

Level 1:

– 3 Hang Power Snatches (moderate, sustainable load, quality technique)

– Back Squat 5 reps per set at light-to-moderate load OR 8 Goblet Squats

– 3-5 Standing Box Jumps to low box , safe, building confidence

—

Masters 55+:

– Power Snatch + Low Hang Power Snatch + Hang Power Snatch (power receiving)

– Back Squat 5-5-4-3-3 – conservative progression, prioritize depth and joint comfort over top-end load

– 3 Seated or standing Box Jumps – lower box height, controlled landing, seated component not required

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

Competitor:

As prescribed

—

Travel / Hotel:

Minute 1: 5/5 DB Hang Power Snatches each arm

Minute 2: 8-10 Heavy DB Goblet Squats

Minute 3: 3 Broad Jumps or 5 Tuck Jumps

Minute 4: Rest

Mobility (Checkmark)

PRVN Mobility #5

1:00 Elevated Prayer Stretch

1:00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00/1:00 Thread the Needle Stretch

Optional Accessories (Checkmark)

For Quality

3 Sets:

10 Dual Kettlebell Front Squat (21×1 Tempo)

50ft (15m) Reverse Sled Drag + 50ft (15m) Sled Push

Rest 2:00 b/t sets

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

WOD – Sun, Apr 12

CFER WODIFY — Tue, 07 Apr 2026 04:15:00 +0000

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Warm-Up

2:00 Cardio Choice

—

2 Sets:

10 Alternating Scorpions

20 Bear Plank Shoulder Taps

10 Deep Lunge Mountain Climbers

:20 Extended Plank Reverse Bridge

:30 Glute Bridge Hold

—

2 Sets:

8 No-Jump Burpees

5 Pike Push-Ups

8 Dumbbell Romanian Deadlifts

5 Dumbbell Hang Power Cleans

4 Alt Box Step-Ups + 4 Box Jumps (Step-Down)

Specific Prep

2 Sets: Building to working loads

5 Dual Dumbbell Hang Muscle Cleans

5 Dual Dumbbell Power Cleans

3 Burpee Box Jump Overs at working height

5 Push-Ups

—

Confirm dumbbell load, box height, and push-up standard before the primer begins.

Specific Primer / Before Starting

2 Controlled Sets: At working loads

5 Push-Ups

3 Burpee Box Jump Overs

5 Dual Dumbbell Power Cleans

—

Rest 1:30 between sets

Use this to dial in the dumbbell turnover and front rack catch, burpee box jump over rhythm, and push-up tension before the clock starts on “Great White.” Athletes should leave the primer feeling sharp and ready — not pre-fatigued going into a 20-minute grind.

“Great White” (AMRAP – Rounds and Reps)

20:00 AMRAP

10 Push-Ups

5 Burpee Box Jump Overs

10 Dual Dumbbell Power Cleans

Box Height: 24/20in

Dumbbells: 2 x 50/35lb, 22.5/15kg
Goal: 8-12 Rounds

Stimulus: Muscular Endurance / Murph Prep (Push-Up + Burpee sequence for volume)

RPE: 7.5/10

Primary Objective: Manage the push-ups across the full 20 minutes. Break them from round one, small consistent sets now will outlast unbroken sets that collapse by minute 10. This is Murph prep. Learn to pace the push-up. Think quick sets of 5, as that will be 5+5 + 5 Burpee Box Jumps and that volume builds fast.

Secondary Objective: Keep a steady, honest effort across all three movements. This is a Sunday workout at the end of a full training week. Controlled and consistent beats aggressive and blown up by minute 12.

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

Level 2

20:00 AMRAP

10 Push-Ups

5 Burpee Box Jump Overs

10 Dual Dumbbell Power Cleans

Dumbbells: 2 x 35/25lb, 15/12kg

Box Height: 24/20in

—

Level 1

20:00 AMRAP

10 Box Elevated Push-Ups

5 Burpee Box Step-Overs

10 Dual Dumbbell Power Cleans

Box Height: 24/20in

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

—

Masters 55+

20:00 AMRAP

10 Push-Ups

5 Burpee Box Jump Overs

10 Dual Dumbbell Power Cleans

Box Height: 20in

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

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

Competitor

20:00 AMRAP

10 Deficit Push-Ups

5 Burpee Box Jump Overs

10 Dual Dumbbell Power Cleans

Box Height: 30/24in

Dumbbells: 2 x 70/50lb, 32/22.5kg

—

Travel / Hotel

20:00 AMRAP

10 Push-Ups

5 Burpees over Dumbbells

10 Dual Dumbbell Power Cleans

Box Height: 24/20in

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

Accessories (Checkmark)

For Quality

4 Sets:

10/10 Staggered Stance Dual Kettlebell RDL

:20-:30 Tall Kneeling Dual Kettlebell Overhead Hold , For Load

Mobility (Checkmark)

PRVN Mobility #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00 Standing Forward Fold

1:00/1:00 Crossbody Lat Stretch

The post WOD – Sun, Apr 12 appeared first on CrossFit East River.

WOD – Sat, Apr 11

CFER WODIFY — Mon, 06 Apr 2026 04:15:00 +0000

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Warm-Up

2:00 Row

—

2 Sets:

10 Bend and Bows

10 Cossack Squats

:20/:20 Samson Stretch and Lunge

10 Scapular Pull-Ups

5/5 Single Arm Ring Rows

:15 Dead Hang

—

8 Medball Squats

8 Medball Presses

8 Medball Walking Lunges

5 Wall Balls

Specific Prep

Walk through all four hold standards with partners before loading begins:

Ring Row to Chest Hold — body at 45 degrees or closer to parallel

Wall Sit — full 90 degree hip and knee position, no resting on the thighs

Dead Hang — full arm extension, active shoulders

Wall Supported Handstand Hold — locked out arms, tight midline, heels on the wall

Specific Primer

Then 2 x through with a partner

250m Row / Partner holds Ring Row to Chest Position

8 Wall Balls / Partner holds Wall Sit

6 Ring Rows / Partner holds Dead Hang

10 Medball Walking Lunges / Partner holds Wall Supported Handstand Hold

Use this to confirm all four hold standards, establish partner switching rhythm, and lock in medball load and ring row height before the clock starts on “Whale Shark.”

“Whale Shark” (Time)

For Time: With Partner

1,000m Row

100 Wall Balls

100 Ring Rows

100 Medball Walking Lunges

500m Row

50 Wall Balls

50 Ring Rows

50 Medball Walking Lunges

Medball: 20/14lb, 9/6kg

Wall Ball Target: 10/9ft

Ring Row Position: Body Parallel or as close to parallel on the floor directly underneath the bar.

Hold Format: One Partner Works, One Partner Holds:

Row → Non-rowing partner holds Ring Row to Chest (Position is at 45 degree angle to floor or closer to parallel)

Wall Balls → Non-working partner holds Wall Sit

Ring Rows → Non-working partner holds Dead Hang

Medball Walking Lunges → Non-working partner holds Wall Supported Handstand Hold

*The hold must be maintained whenever a rep is in progress. If the hold breaks, the working partner stops until the hold is re-established.
Goal: 24:00 – 30:00 | Time Cap: 32:00

Stimulus: Aerobic Capacity / Muscular Endurance / Partner Conditioning and Holds

RPE: 7-8/10

Primary Objective: Manage the hold mechanic consistently across the full workout. The hold is what drives output, if the hold breaks, the work stops. Communicate early before the hold fails rather than grinding to failure and losing time on a reset.

Secondary Objective: Keep big sets on the movements in order to reduce transition time as the transition to the holds eats a lot of time.

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

Level 2

Medball: 14/10lb, 9/6kg

Wall Ball Target: 10/9ft

Hold Format: As written

—

Level 1

Partner Conditioning

For Time

800m Row

75 Wall Balls

75 Ring Rows

75 Medball Walking Lunges

400m Row

40 Wall Balls

40 Ring Rows

40 Medball Walking Lunges

Medball: Choice

Wall Ball Target: 9/8ft

Ring Row Position: More upright body angle (think 45 degree angle)

Hold Format: As written

Handstand Hold: Tall Plank Hold

Dead Hang: Bar Hang with feet lightly assisted on the floor as needed

Wall Sit: Reduce hold depth as needed — above parallel is fine

—

Masters 55+

Medball: 14/10lb, 6/4kg

Wall Ball Target: 10/9ft

Hold Format: As written

[Whale Shark: Competitor & Travel] (Time)

Competitor

Medball: 20/14lb, 9/6kg

Wall Ball Target: 10/9ft

Ring Row Position: Feet elevated on box — body past parallel

Hold Format: As written

Can add extra challenge with freestanding handstand hold

—

Travel / Hotel: Solo

For Time

800m Run

100 Air Squats

100 Bent over Dumbbell Rows

100 Walking Lunges

400m Run

50 Air Squats

50 Bent over Dumbbell Rows

50 Walking Lunges

Dumbbell Rows: 35/25lb, 15/12kg

Walking Lunge: Unweighted (BW)

Mobility (Checkmark)

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

Optional Accessories (Checkmark)

For Quality

4 Sets

10 Dual Dumbbell Zottman Curls

12 Bent Over Dumbbell Reverse Fly

10 Goblet Cossack Squats

The post WOD – Sat, Apr 11 appeared first on CrossFit East River.

WOD – Fri, Apr 10

CFER WODIFY — Sun, 05 Apr 2026 04:15:00 +0000

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Warm-Up

2:00 Cardio Choice

—

2 Sets:

:15 Passive Hang + :15 Active Hang

8 Scapular Pull-Ups

5/5 Single Arm Ring Rows

:20 Hollow Body Hold

:20 Arch Hold

10 Ring V-Outs

—

Then transition to the bar:

8 Bar Kip Swings

4 Kipping Knees to Chest

4-6 Toes to Bar Progression (Toes to Target / Alt Toes to Target / Full Toes to Bar)

Specific Gymnastics Prep

2 Sets:

:05 Ring Support Hold

3 Slow Ring Dip Negatives (:03 descent, pause at bottom)

3 Ring Dips or Modification

:10 Tuck Front Lever Hold or Progression

—

Walk through the 5515 tempo standard and tuck front lever scaling before the EMOM clock starts. Athletes should understand the time under tension demand and arrive at minute 1 with positions already rehearsed.

Specific Primer / After Gymnastics EMOM (Checkmark)

2 Controlled Sets: Building to working loads

4-6 Toes to Bar

9/7 Calorie Echo Bike

6 Alternating Dumbbell Hang Snatches @ warm-up load

—

6 Toes to Bar

9/7 Calorie Echo Bike

9 Alternating Dumbbell Hang Snatches @ working load

Use this to confirm dumbbell load, snatch turnover mechanics, and bike pace before the clock starts on “Spinner.”

Gymnastics Strength EMOM (5 Rounds for reps)

10:00 EMOM

Minute 1: 3-5 Reps x 5515 Tempo Ring Dip

Minute 2: :20 sec Tuck Front Lever Hold

Tempo Dip = :05 sec Lowering from the Top, :05 sec Hold in Bottom of Dip, :01 sec on the Press back to Support, :05 sec Support Hold
Modifications / Adjustments

Tempo Ring Dip

– Add Band Tension / Toenail Spot

– Ring Push-Up with same tempo

Tuck Front Lever Hold

– Toenail spot with 1 leg and other leg tucked

– Hollow Hold with Band Pull Over Hold

“Spinner” (Time)

3 Rounds for Time

18 Toes-to-Bar

12/9 Calorie Echo Bike

18 Alternating Dumbbell Hang Snatch

Dumbbell: 1 x 50/35lb, 22.5/15kg
Goal: 7:00 – 11:00 | Time Cap: 12:00

Stimulus: Anaerobic Capacity / Gymnastics and Cyclical Power

RPE: 8.5-9/10

Primary Objective: Toe to Bar efficiency across all three rounds, broken sets early are faster than grip failure late. Plan to break early here in order to preserve quality sets later on in the workout.

Secondary Objective: Sprint the Echo Bike. At 12/9 calories the bike is a :30-:45 effort for most athletes. Treat it as a strong effort with a high output, short duration, and use the transition to the dumbbell to bring your breathing back down.

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

Level 2

3 Rounds for Time

18 Toe to Bar

12/9 Calorie Echo Bike

18 Alternating Dumbbell Hang Snatch

Dumbbell: 1 x 35/25lb, 15/12kg

—

Level 1

3 Rounds for Time

12 Hanging Knee Raises

10/7 Calorie Echo Bike

18 Alternating Dumbbell Hang Snatch

Dumbbell: 1 x 25/15lb, 12/8kg

—

Masters 55+

3 Rounds for Time

16 Toe to Bar

10/7 Calorie Echo Bike

16 Alternating Dumbbell Hang Snatch

Dumbbell: 1 x 35/25lb, 15/12kg

[Spinner: Competitor & Travel] (Time)

Competitor

3 Rounds for Time

24 Toe to Bar

12/9 Calorie Echo Bike

18 Alternating Dumbbell Hang Snatch

Dumbbell: 1 x 70/50lb, 32/22.5kg

—

Travel / Hotel

3 Rounds for Time

18 Alternating V-Ups

400m Run

18 Alternating Dumbbell Hang Snatch

Dumbbell: 1 x 50/35lb, 22.5/15kg or heaviest available

Mobility (Checkmark)

PRVN Mobility #1

1:00/1:00 Tall Dragon Stretch

1:00/1:00 Scorpion Stretch

1:00 Seated Chest Stretch

1:00/1:00 Single Leg Forward Fold

Optional Accessories (Checkmark)

For Quality:

3-4 Sets:

16 Alt Standing Landmine Oblique Twist

50/50ft (15/15m) Mixed Rack + Overhead Kettlebell Carry

The post WOD – Fri, Apr 10 appeared first on CrossFit East River.

WOD – Thu, Apr 9

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

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Warm-Up

400m Easy Run

—

2 Sets:

:30/:30 Samson Stretch and Lunge

:30/:30 Active Pigeon Pose

10/10 Single Leg Glute Bridges

10m A-Skips + 10m B-Skips

10m Ostrich Walk

10 Bootstrap Squats

—

3 Sets:

10 Pause Glute Bridges (2 sec)

:30 Dead-Bug Alternating Heel Taps

8/8 Staggered Stance Single KB RDL

Specific Barbell Prep

5 Romanian Deadlifts @ empty bar

5 Deadlifts @ empty bar

—

3 Sets: Adding Loads

3 Deadlifts + 3 Box Jumps (Step-Down)

—

Building to working weight

Athletes should arrive at the workout with positions locked in — neutral spine, lat engagement, and controlled descent confirmed before the clock starts.

Specific Primer / Before Starting (Checkmark)

2 Controlled Sets:

200m Run at target effort

5 Deadlifts @ working weight

5 Box Jumps at working height

—

Rest 2:00 or so before starting the workout

“Tiger” (Time)

For Time

1,000m Run

20 Deadlifts

20 Box Jumps

800m Run

15 Deadlifts

15 Box Jumps

600m Run

10 Deadlifts

10 Box Jumps

400m Run

5 Deadlifts

5 Box Jumps

200m Run

Barbell: 225/155lb, 102/70kg

Box Height: 24/20in
Time Domain: 16:00 – 22:00 | Time Cap: 25:00

Stimulus: Aerobic Capacity / Posterior Chain Endurance

RPE: 8/10

Primary Objective: Protect deadlift mechanics across all four barbell sections. The load is moderate, but the volume will build and the running will tax the posterior chain before every set.

Secondary Objective: Run smart on the 1,000m and 800m. The back half of this workout is where the workout is made. Athletes who pace the workout well on the front half will feel ready to finish the workout strong on the back half.

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

Level 2

Barbell: 185/125lb, 84/57kg

Box Height: 24/20in

—

Level 1

For Time

800m Run

15 Deadlifts

15 Box Step-Ups

600m Run

10 Deadlifts

10 Box Step-Ups

400m Run

10 Deadlifts

10 Box Step-Ups

200m Run

5 Deadlifts

5 Box Step-Ups

100m Run

Barbell: 135/95lb, 61/43kg

Box Height: 20in

—

Masters 55+

Barbell: 155/105lb, 70/48kg

Box Height: 24/20in, Step-Ups Allowed

[Tiger: Competitor & Travel] (Time)

Competitor

Barbell: 275/185lb, 125/84kg

Box Height: 30/24in

—

Travel / Hotel

For Time

1,000m Run

20 Dumbbell Deadlifts

20 Broad Jumps

800m Run

15 Dumbbell Deadlifts

15 Broad Jumps

600m Run

10 Dumbbell Deadlifts

10 Broad Jumps

400m Run

5 Dumbbell Deadlifts

5 Broad Jumps

200m Run

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

Mobility (Checkmark)

PRVN Mobility #7

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00/:100 Scorpion Stretch

1:00 Child’s Pose

Optional Accessories (Checkmark)

For Quality

4 Sets:

12-15 Banded Glute Ham Raise

10/10 Single Leg Barbell Hip Thrust

The post WOD – Thu, Apr 9 appeared first on CrossFit East River.

WOD – Wed, Apr 8

CFER WODIFY — Fri, 03 Apr 2026 04:15:00 +0000

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Warm-Up

2:00 Cardio Choice

—

20 Alternating Arm Swings

12 Back Slaps

10 Alternating Scorpions

:20 Extended Plank Reverse Bridge

:30 Glute Bridge Hold

—

2 Sets:

10 Banded Pass-Throughs

15 Banded Pull-Aparts

10 Air Squats + 5 Jumping Squats

20 Bear Plank Shoulder Taps

5 Pike Push-Ups

Specific Barbell Prep

8-10 Empty Barbell Push Press

—

3 Sets: Adding Loads

3 Push Press + 4-5 Wall Balls to working target height

Building to opening working load

Athletes should arrive at Set 1 warm through the shoulders and overhead position, confident in their dip and drive mechanics, grip, and wall ball target height.

Specific Primer / After Push Press (Checkmark)

2 Controlled Sets: Building to working loads

8 Dual Dumbbell Bench Press

6 Dual Dumbbell Front Squats

1 Partial Wall Walk + 1 Full Wall Walk to 10in standard

—

Then:

10 Dual Dumbbell Bench Press @ working load

6 Dual Dumbbell Front Squats @ working load

2 Full Wall Walks to 10in standard

Use this to confirm dumbbell load, front squat elbow position, and wall walk distance standard before the clock starts on “Hammerhead.”

Push Press (Weightlifting Variable Reps & Sets)

Starting @ 70% on Set 1 (6 Reps), and increasing by feel to around an 8/10 RPE on our 4th Set (3 Reps).

High Wall Balls: 12/11ft Target Choose Loads that allow you to hit the target.

Modifications and Adjustments

– Strict Press for Push Press / Dual Dumbbell Push Press or Strict Press

– Wall Balls to Choice on High Target or Banded Press @ 00×0 Tempo

“Hammerhead” (4 Rounds for time)

Every 4:00 x 4 Sets

15 Dual Dumbbell Bench Press

10 Dual Dumbbell Front Squats

5 Wall Walks

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

Wall Walk: 10in From Wall
Goal: 2:30-3:00 on / 1:00-1:30 off

Stimulus: Muscular Endurance / Upper Body Push and Squat Volume

RPE: 7/10

Primary Objective: Maintain consistent set times across all 4 sets. This is a volume day, load is secondary to keeping the work window tight and the mechanics clean on every rep.

Secondary Objective: Protect the wall walk quality late in the workout. Sets 3 and 4 will feel heavier in the shoulders after bench and front squats accumulate. Don’t rush the wall walk, a controlled rep is faster than a sloppy one that has to be re-done.

[Hammerhead: Level 2, Level 1, & Masters 55+] (4 Rounds for time)

Level 2

Every 4:00 x 4 Sets

15 Dual Dumbbell Bench Press

10 Dual Dumbbell Front Squats

5 Wall Walks

Dumbbells: 2 x 35/25lb, 15/12kg

Wall Walk: 20in From Wall

—

Level 1

Every 4:00 x 4 Sets

12 Dual Dumbbell Bench Press

10 Dual Dumbbell Front Squats

3 Wall Walks

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

Wall Walk: 30in From Wall

—

Masters 55+

Every 4:00 x 4 Sets

15 Dual Dumbbell Bench Press

10 Dual Dumbbell Front Squats

3-5 Wall Walks

Dumbbells: 2 x 35/25lb, 15/12kg

Wall Walk: 20in From Wall

[Hammerhead: Competitor & Travel] (4 Rounds for time)

Competitor

Every 4:00 x 4 Sets

15 Dual Dumbbell Bench Press

10 Dual Dumbbell Front Squats

5 Wall Walks

Dumbbells: 2 x 70/50lb, 32/22.5kg

Wall Walks: 10in From Wall

—

Travel / Hotel

Every 4:00 x 4 Sets

15 Push-Ups

10 Dual Dumbbell Front Squats

5 Inchworm Push-Ups

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

Mobility (Checkmark)

PRVN Mobility #5

1:00 Elevated Prayer Stretch

1:00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00/1:00 Thread the Needle Stretch

Optional Accessories (Checkmark)

For Quality

4 Sets:

10 Ring Tricep Extensions

15 Banded Face Pulls

15/15 Banded Terminal Knee Extensions

The post WOD – Wed, Apr 8 appeared first on CrossFit East River.