CrossFit East River

WOD – Sun, Nov 8

CFER WODIFY — Tue, 03 Nov 2026 06:15:00 +0000

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CrossFit East River – WOD

Warm-Up

General Warm-Up

1:30 Cardio Choice

–

10 Scapular Wall Slides

10 Banded Pull Down

10m Knee Hug + Lunge and Twist

10m Ostrich Walk

5/5 Lateral Lunges

–

2 Sets (Priming the Pull and the Posterior Chain):

8 Ring Rows, 2 Second Pause at the Top

10 Kettlebell Deadlifts, Light

8 Tall Kneeling Kettlebell Halos (4 Each Direction)

–

1 Set:

5 Strict Pull-Ups at Today’s Pace (Full lockout at the bottom, chin clearly over)

–

Then take 2 sets on the Weighted Strict Pull-Up to find a load that leaves the last rep strong.

Weighted Pull-ups (Every 2:00 x 5 Sets
3 Weighted Strict Pull-Ups + 5 Strict Pull-Ups)

Loading Notes: Level 2: 3 Strict Pull-Ups + 5 Banded Strict Pull-Ups

Level 1: 3 Jumping Eccentric Pull-Ups + 5 Ring Rows

“1UP” (Checkmark)

For Quality

Every 4:00 x 4 Sets

16 Dual Kettlebell Alternating Gorilla Row (8/Side)

10 Dual Kettlebell Front Rack Reverse Lunges (5/Side)

16 GHD Hip Extensions

Score = Check Box

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

Goals: Complete each set at a quality tempo in roughly 3:00
Stimulus: Strength and Stability / Quality Accessory Work

RPE: 4/10

Primary Objective: All three movements unbroken at full range in every set.

Secondary Objective: Same load and same tempo from set one through set four.

[1UP: Levels] (Checkmark)

Level 2:

Every 4:00 x 4 Sets

16 Dual Kettlebell Alternating Gorilla Row (8/Side)

10 Dual Kettlebell Front Rack Reverse Lunges (5/Side)

16 GHD Hip Extensions

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

Level 1:

Every 4:00 x 4 Sets

12 Dual Kettlebell Alternating Gorilla Row (6/Side)

8 Dual Kettlebell Front Rack Reverse Lunges (4/Side)

15 Banded Good Mornings or Glute Hip Thrusts off Bench

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

Masters 55+:

Every 4:00 x 4 Sets

12 Dual Kettlebell Alternating Gorilla Row (6/Side)

8 Dual Kettlebell Front Rack Reverse Lunges (5/Side)

12 GHD Hip Extensions

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

Competitor:

Every 4:00 x 4 Sets

16 Dual Kettlebell Alternating Gorilla Row (8/Side)

10 Dual Kettlebell Front Rack Reverse Lunges (5/Side)

16 GHD Hip Extensions

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

Hotel Gym / Travel:

Every 4:00 x 4 Sets

16 Dual Dumbbell Alternating Gorilla Row (8/Side)

10 Dual Dumbbell Front Rack Reverse Lunges (5/Side)

16 Glute Hip Thrusts off Bench

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

PRVN Reset

1-2 Sets

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fold

Optional Accessories (Checkmark)

For Quality

4 Sets:

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

100ft (30m) Sandbag Bear Hug Carry

:30 Wall Sit March

The post WOD – Sun, Nov 8 appeared first on CrossFit East River.

WOD – Sat, Nov 7

CFER WODIFY — Mon, 02 Nov 2026 06:15:00 +0000

Announcements

CrossFit East River – WOD

Warm-Up

General Warm-Up

2:00 Cardio Choice

–

10m Walking Knee Hugs

10m Walking Quad Pull + Reach

10m Toy Soldiers

10m High Knees

10m Butt Kicks

:15/:15 Samson Stretch

10 Alternating Bird-Dogs

20 Pogo Hops (Stiff Ankles, Fast Off the Floor)

–

2 Sets (Priming the Push and the Legs for Repeat Jumping):

10 Scapular Push-Ups

6 Push-Ups, Slow Tempo (Elbows Back, Body Moves as One Piece)

10 Air Squats

12 Calf Raises

10/10 Lateral Step Ups , Low Box

–

Specific Prep

2 Sets

200m Run (Build Pace Across the Two Sets, Tall Posture, Relaxed Arms)

5 Push-Ups (Full Lockout at the Top, Chest and Thighs Together at the Bottom)

5 Burpees to Plate (Consistent Step or Jump, Find a Rhythm You Can Hold)

5 Box Step Overs, Reduced Height

–

Then 5 Box Jump Overs at Workout Height Before the Clock Starts (Soft Landings, Open the Hips at the Top).

“Multiplayer Mode” (Time)

For Time, Teams of 3

Complete:

5,000m Run (Combined)

+

10 Rounds (Combined)

20/15 Push-Ups

15 Burpees to Plate

15 Box Jump Overs

Time Cap: 30:00

Score = Time

Box Height: 24/20in

Plate: 45lb (20kg), approximately 3in High

Workout Flow

One athlete runs while the other two athletes work through the 10 rounds of bodyweight movements, splitting repetitions however they choose. Only one athlete may work on the bodyweight movements at a time.

The running athlete can choose any distance before returning and switching with a teammate. Teams may rotate athletes as frequently or infrequently as desired.

The workout is complete once the team has accumulated 5,000m of running and completed all 10 rounds of bodyweight work.

Goals: 25:00-30:00
Stimulus: Muscular Endurance and Running Capacity

RPE: 8/10

Primary Objective: Team-based aerobic conditioning and muscular endurance through strategic workload distribution.

Secondary Objective: Communication, efficient transitions, and balancing running capacity against muscular fatigue to complete both tasks as quickly as possible.

[Multiplayer Mode: Levels] (Time)

Level 2:

For Time, Teams of 3

4,000m Run (Combined)

+

8 Rounds (Combined)

20/15 Push-Ups

15 Burpees to Plate

15 Box Jump Overs

Box Height: 24/20in

Plate: 45lb (20kg)

Level 1:

For Time, Teams of 3

3,000m Run (Combined)

+

8 Rounds (Combined)

15/12 Push-Ups, Hands Elevated to a Box

15 Burpees to Plate

15 Box Step Overs

Box Height: 20in or Lower

Plate: 25lb (11kg)

Masters 55+:

For Time, Teams of 3

4,000m Run (Combined)

+

8 Rounds (Combined)

15/12 Push-Ups

12 Burpees to Plate

12 Box Step Overs or Jump Overs

Box Height: 20in

Plate: 45lb (20kg)

Competitor:

For Time, Teams of 3

5,000m Run (Combined)

+

10 Rounds (Combined)

20/15 Hand Release Push-Ups

15 Burpees to Plate

15 Box Jump Overs

Box Height: 30/24in

Plate: 45lb (20kg)

Hotel Gym / Travel:

For Time, Solo

1,600m Run

+

4 Rounds

20/15 Push-Ups

15 Burpees

15 Bench Jump Overs

PRVN Reset

1-2 Sets

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:

15 Banded Tricep Extensions

10/10 Single Leg Foot Elevated Glute Bridges

10-12 Ring Hamstring Curls

:15/:15 Side Star Plank

The post WOD – Sat, Nov 7 appeared first on CrossFit East River.

WOD – Fri, Nov 6

CFER WODIFY — Sun, 01 Nov 2026 04:15:00 +0000

Announcements

CrossFit East River – WOD

Warm-Up

General Warm-Up

2:00 Cardio Choice (Row Ideally)

–

10 Behind the Neck Elbow Punch Throughs

:30 Bear Sit Hip Switch

10/10 Single Leg Toe Touches

10 Banded Good Mornings

:20/:20 Front Rack Stretch on the Rig

10 Cossack Squats (5/5)

–

2 Sets:

10 Goblet Squats, Light (elbows inside the knees at the bottom)

8 Kettlebell Romanian Deadlifts, Light

:20 Hollow Hold

8 Arch Rocks

–

Specific Barbell Prep

2 Sets: Empty Barbell

5 Barbell Kang Squats

5 Front Squats (elbows high, brace before you descend)

–

Then build to 70% on the Front Squat over 3 sets before the clock starts.

Front Squat (Every 3:00 x 4 Sets
7 Reps @ 70%)

Loading Notes: % of 1RM Front Squat

“Game Over” (Time)

For Time

21-15-9

Deadlifts

Toes to Bar

Time Cap: 8:00

Score = Time

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

Goals: 4:00-7:00
Stimulus: Midline / High Intensity Couplet / Sprint

RPE: 9/10

Primary Objective: Keep to 2 breaks or less across all sets today.

Secondary Objective: Toes to bar are the priority, protect them with how you break the deadlift.

[Game Over: Levels] (Time)

Level 2:

For Time

21-15-9

Deadlifts

15-12-9

Toes to Bar

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

Level 1:

For Time

15-12-9

Deadlifts

Kipping Knees to Chest

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

Masters 55+:

For Time

21-15-9

Deadlifts

15-12-9

Toes to Bar

Barbell: 155/105lb (70/47kg)

Competitor:

For Time

25-20-15

Deadlifts

Toes to Bar

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

Hotel Gym / Travel:

For Time

21-15-9

Dual Dumbbell Deadlifts

V-Ups

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

PRVN Reset

For Quality:

3 Sets:

:30/:30 Couch Stretch

:20/:20 Crossbody Lat Stretch

:30 Child’s Pose with Overhead Reach

10 Seated 90-90 Get-Ups

Optional Accessories (Checkmark)

For Quality:

3 Sets:

15/15 Banded Terminal Knee Extensions

10/10 Bird Dog Row , Light

10/10 Half Kneeling Banded Paloff Press with Rotation

:30/:30 Copenhagen Plank Hold

The post WOD – Fri, Nov 6 appeared first on CrossFit East River.

WOD – Thu, Nov 5

CFER WODIFY — Sat, 31 Oct 2026 04:15:00 +0000

Announcements

CrossFit East River – WOD

Warm-Up

General Warm-Up

1:00 Row

1:00 Bike

20 Lateral Line Hops

–

10 Cat Cows

5/5 Thread the Needle + Thoracic Rotation

10 Prone Angles (Slow and Controlled)

10/10/10 Prone I/Y/T , No Weight

8 Inchworm Push-Ups

–

2 Sets (Priming the Shoulders and Midline for Wall Walks ):

:20 Dead Hang

8 Scapular Pull-Ups

:20 Puppy Dog Pose

:20 Plank Shoulder Tap Hold, Tall Hips

2 Wall Walks to 1/2 Range (Hands Walk Back In Under Control)

“Bonus Round” (5 Rounds for time ↓ shorter is better)

Every 6:00 x 4 Sets

20/16 Calorie Row

60 Double Unders

18/13 Calorie Echo Bike

4 Wall Walks (10-in Standard)

Rest 2:00 from 24:00-26:00

Bonus Round, For Time:

20/16 Calorie Row

60 Double Unders

18/13 Calorie Echo Bike

4 Wall Walks (10-in Standard)

Time Cap: 32:00 Running Time

Score = Sum of all interval times

Echo Bike Alternatives: Assault Bike (20/15 Calorie) / BikeErg (20/16 Calorie)

Goals: 4:30-5:15 per set
Stimulus: Aerobic Capacity

RPE: 7.5/10 on the opening sets, 9/10 on the Bonus Round

Primary Objective: Repeatable sets 1-4, with the bonus round / set at the fastest pace of the day.

Secondary Objective: Pacing discipline, efficient transitions, and consistent gymnastics under cardiovascular fatigue.

[Bonus Round: Levels] (5 Rounds for time ↓ shorter is better)

Level 2:

Every 6:00 x 4 Sets

18/14 Calorie Row

45 Double Unders

15/11 Calorie Echo Bike

3 Wall Walks (15-in Standard)