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

“Controlled Chaos”

Partner workout — bike, shoulder-to-overhead with your partner holding a plank, and ring muscle-ups.

Full programming is posted for members in Wodify.

The post WOD – Sat, Oct 17 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 – Body Building

BACK / BICEPS / TRICEPS (Checkmark)

Block 1 – Back / Biceps / Triceps

E3MOM x 4 (12 Minutes)

8–12 Bent Over Barbell Rows

10–12 DB Skull Crushers

10–12 DB Hammer Curls

Block 2 – Back / Biceps / Triceps

E3MOM x 4 (12 Minutes)

10–12 Single-Arm DB Rows / side

10–12 Barbell Curls

12–15 Banded Triceps Pressdowns

Block 3 – Back / Arms Finisher

E3MOM x 4 (12 Minutes)

15–20 Banded Straight-Arm Pulldowns

10–12 Incline DB Curls

10–12 DB Overhead Triceps Extensions

The post Body Building – Fri, Oct 16 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

“Rhythm and Roll”

Build to a heavy deadlift triple, then running, kettlebell swings, burpees and a dumbbell farmers carry for time.

Full programming is posted for members in Wodify.

The post WOD – Fri, Oct 16 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 (Row Ideally)

–

10 Alternating Scorpions

10 Down Dog Toe Touches

10 Bootstrap Squats

5/5 World’s Greatest Stretch

:20/:20 Active Pigeon Stretch

10 Alt Box Step-Ups

10 Banded Pull-Aparts

–

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

10 Air Squats @ 20×1 Tempo

10 Glute Bridges

8 Alternating Cossack Squats (4/4)

8 Ankle Rocks on the Box (4/4)

“Engine Check” (AMRAP – Reps)

20:00 EMOM (4 Sets)

Minute 1: 15/12 Calorie Row

Minute 2: 15 Box Jump Overs

Minute 3: Max Calorie Row

Minute 4: Max Wall Balls

Minute 5: Rest

Score = Sum Total Reps (Calories + Wall Balls from the Max Minutes)

Box: 24/20in

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

Goal: 16/13+ Calories and 20+ Wall Balls on the Max Minutes
Stimulus: Leg Stamina / Muscular Endurance

RPE: 8.5/10

Primary Objective: Complete more reps and calories on the max minutes than the prescribed minutes.

Secondary Objective: Stay consistent across all four sets.

[Engine Check: Levels] (AMRAP – Reps)

Level 2:

20:00 EMOM (4 Sets):

Min 1: 13/10 Calorie Row

Min 2: 12 Box Jump Overs

Min 3: Max Calorie Row

Min 4: Max Wall Balls

Min 5: Rest

Box: 24/20in

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

Level 1:

20:00 EMOM (4 Sets):

Min 1: 10/8 Calorie Row

Min 2: 12 Box Step-Overs

Min 3: Max Calorie Row

Min 4: Max Wall Balls

Min 5: Rest

Box: 20in

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

Masters 55+:

20:00 EMOM (4 Sets):

Min 1: 13/10 Calorie Row

Min 2: 15 Box Step-Overs

Min 3: Max Calorie Row

Min 4: Max Wall Balls

Min 5: Rest

Box: 20in

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

Competitor:

As prescribed

Box: 24/20in

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

Hotel Gym / Travel:

20:00 EMOM (4 Sets):

Min 1: Calorie Machine

Min 2: 15 Dumbbell Box Step-Overs or Bench Step-Overs

Min 3: Max Calorie Machine

Min 4: Max Dual Dumbbell Thrusters

Min 5: Rest

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

PRVN Reset (No Measure)

For Quality

2 Sets

:40 Barbell Adductor Stretch

:40/:40 Couch Stretch

:40/:40 Scorpion Stretch

1:00 Child’s Pose

Optional Accessories (Checkmark)

For Quality:

3 Sets:

10/10 Side Lying Dumbbell External Rotations

10 Reverse Nordic Curls

100ft (30m) Reverse Sled Drag

:30/:30 Side Plank

The post WOD – Thu, Oct 15 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 – HYROX

“Engine Check”

A 30-minute HYROX-style EMOM of rowing, box jump overs and wall balls. Pure engine.

Full programming is posted for members in Wodify.

The post HYROX – Thu, Oct 15 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

“Climbing the Walls”

Build to a heavy bench press triple, then a 15-minute AMRAP of push-ups, wall walks, strict pull-ups and toes-to-bar.

Full programming is posted for members in Wodify.

The post WOD – Wed, Oct 14 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

“Nancy”

Build to a heavy back squat triple, then a classic benchmark: running and overhead squats for time. Log your score.

Full programming is posted for members in Wodify.

The post WOD – Tue, Oct 13 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

“Hanging on by a Thread”

A 12-minute AMRAP of bike, deadlifts, hang power cleans and double unders that keep climbing.

Full programming is posted for members in Wodify.

The post WOD – Mon, Oct 12 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

“The Threshold”

Quality over speed: rowing, farmers carry, handstand holds, sandbag carry and L-sits in timed sets.

Full programming is posted for members in Wodify.

The post WOD – Sun, Oct 11 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

“In Limbo”

Partner workout — running together, pull-ups, synchro dumbbell snatches and synchro burpees. Bring someone.

Full programming is posted for members in Wodify.

The post WOD – Sat, Oct 10 appeared first on CrossFit East River.