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

3 Rounds

400m Run / 2:00 Row / 2:00 Echo (Choose a different option each round)

10m Knee Hug + Lunge and Twist

10m Ostrich Walk

12/12 Leg Swings

10/10 Fire Hydrants

10m A-Skips + 10m B-Skips

Primer (No Measure)

2 Sets:

200m Run at goal pace

10/8 Calorie Row or Echo at working pace

Use this to confirm machine pacing and run rhythm before “Catch Me If You Can” begins.

“Catch Me If You Can” (2 Rounds for time ↓ shorter is better)

For Time:

Every 15:00 x 2 Sets

800m Run

40/30 Calorie Echo Bike or Row

400m Run

40/30 Calorie Row or Echo Bike

200m Run
Score = Total Time

Goal: 11:00-13:00 per set

Primary Objective: Complete all running segments at close to goal 5k run pace across both sets.

Secondary Objective: The second set should be the fastest set, using Set 1 as a pacing reference and Set 2 as the true effort.

[Catch Me If You Can: Level 2, Level 1, & Masters 55+] (2 Rounds for time ↓ shorter is better)

Level 2:

600m Run

30/22 Calorie Echo or Row

400m Run

30/22 Calorie Row or Echo

200m Run

Level 1:

400m Run

20/15 Calorie Echo or Row

400m Run

20/15 Calorie Row or Echo

200m Run

Masters 55+:

600m Run

25/18 Calorie Echo or Row

400m Run

25/18 Calorie Row or Echo

200m Run

[Catch Me If You Can: Competitor & Travel] (2 Rounds for time ↓ shorter is better)

Competitor:

800m Run

50/35 Calorie Echo Bike or Row

400m Run

50/35 Calorie Row or Echo Bike

200m Run

Hotel Gym / Travel:

800m Run

40 Calorie Bike or Ski

400m Run

40 Calorie Ski or Bike

200m Run

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:

15/15 Banded Terminal Knee Extensions

:15/:15 Calf Raise Iso Push with Single Leg Lift

10/10 Banded Psoas March

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

General Warm-Up

2:00 Cardio Choice

–

2 x

10 Scapular Pull-Ups

8 Bar Kip Swings

6/6 Single Arm Ring Rows

10 Pause Cossack Squats (2 sec on Each Rep)

5 Inchworm to Hollow (1-2 sec Pause at Extension)

Specific Prep

3 High Hang Muscle Clean

3 Front Squat

3 High Hang Squat Clean

3 Split Jerk w/ Pause in Dip and Pause in Catch

–

3 Hang Muscle Clean

2 Hang Squat Clean

1 Split Jerk w/ Pause in Dip and Pause in Catch

1 Low Hang Squat Clean

1 Split Jerk w/ Pause in Dip and Pause in Catch

–

Clean Lift Off + Slow Pull Power Clean

Hang Squat Clean + Split Jerk w/ Pause in the Catch

Squat Clean + Split Jerk

Weightlifting: Clean and Jerk (5 Rounds for weight)

Every 2:30 x 5 Sets:

Power Clean + Hang Squat Clean + Split Jerk

Rest :10-:20

Squat Clean + Split Jerk

Starting at 60-70% of 1RM Clean and Jerk and building to a heavy for the day, ending around 85%. The focus is power through the hips with a fast drive under the barbell into a quality receiving position in the squat with elbows high. Drive up and out of the hole with a tight core. On the jerk, focus on a vertical drive of the torso through the bar before punching through, locking out the arms, and bending the back knee in the catch.
Modifications:

Level 1: Reduce load to a weight that allows clean mechanics across all sets; hang power clean + push press is acceptable if the squat clean is not yet consistent.

Hotel Gym / Travel: Dumbbell power clean + push press complex, building in load across 5 sets.

Primer (No Measure)

Move through progressions of the bar muscle-up prior to the EMOM:

Jumping Bar Muscle Up

Low [Banded Bar Muscle-Up ]( Low Banded Bar Muscle Up )

Banded Bar Muscle Ups

Modifications:

Kipping Chest to Bar Pull-Up

Kipping Chin Over Bar Pull-Ups

Strict Pull-Ups

Strict Banded Pull-Ups

Jumping Pull-Up with 3-5 second Negative

Use this to confirm bar muscle-up scaling and station assignments before “The Wolf” begins.

“The Wolf” (5 Rounds for reps)

10:00 EMOM

Minute 1: 10 Thrusters

Minute 2: Max Bar Muscle-Ups

Barbell: 115/75 lb, 52/34 kg
Score = Total BMU Reps

Goal: 5+ Bar Muscle-Ups per set, unbroken thrusters across all 5 rounds

Primary Objective: Keep a consistent number on bar muscle-ups across all sets. Athletes who fade by the third or fourth set chose a scale that was too ambitious; consistency is the target, not a big first round.

Secondary Objective: Maintain unbroken thrusters across all sets. The thruster load should feel manageable within the minute so athletes arrive at the bar muscle-up with enough capacity to work.

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

Level 2:

10 Thrusters at 95/65 lb, 43/29 kg

Max Kipping Chest to Bar Pull-Ups

Level 1:

10 Thrusters at 75/55 lb, 34/25 kg

Max Kipping Pull-Ups or Strict Banded Pull-Ups

Masters 55+:

10 Thrusters at 75/55 lb, 34/25 kg

Max Bar Muscle-Ups / Kipping Chest to Bar Pull-Ups / Kipping Pull-Ups

[The Wolf: Competitor & Travel] (5 Rounds for reps)

Competitor:

10 Thrusters at 135/95lb, 61/43kg

Max Bar Muscle-Ups

Hotel Gym / Travel:

10 Dumbbell Thrusters (50/35 lb, 22/16 kg)

Max Strict Pull-Ups or Jumping Pull-Ups with a 3-5 second negative

PRVN Reset (No Measure)

For Completion:

3 Sets

6/6 Bird Dog Row

:30 Med-ball Leg Extension Hold

10 x 90/90 Hip Switch

8/8 Kneeling Single Leg Extensions

For the seated leg extension hold, focus on both contracting the quads stiffly and pinching the medball between your feet.

Optional Accessories (Checkmark)

For Quality:

4 Sets:

5 Ring Face Pulls + 10 Ring Rows

8/8 Single Arm Dumbbell Incline Bench Press (Top Down)

The post WOD – Mon, Jun 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

Warm-Up Flow (Checkmark)

General Prep

2 Sets:

:45 Row

5 Inchworm Push-Ups

10 Down Dog Toe Touches

:45 Ski

5/5 Kettlebell Windmill

5/5 Single Arm Overhead Reverse Lunge

Primer (Checkmark)

Turkish Get-Up Specifics

Practice unweighted or with a light dumbbell. Move deliberately through each position and pause at each position both on the way up and the way down. Practice with each arm.

Then

1 Partial Wall Walk + 1 Full Wall Walk

1/1 Turkish Get-Up at working loads

Use this to confirm kettlebell load and wall walk standard before “Box-To-Box” begins.

“Box to Box” (AMRAP – Rounds)

40:00 EMOM

Minute 1: 15/12 Calorie Row

Minute 2: 3 Wall Walks

Minute 3: 15/12 Calorie Ski

Minute 4: 1/1 Turkish Get-Up

Kettlebell: 53/35lb, 24/16kg

Wall Walk: 10in from Wall
Score = Completed Rounds (40 total)

Goals: Complete each station sub :45

Stimulus: Stamina, Stability, Aerobic Endurance

RPE: 7/10

Primary Objective: Maintain consistent, repeatable output across all 10 rounds, completing each station sub :45 with 10-15 seconds of transition and recovery before the next minute begins.

Secondary Objective: Use the Turkish Get-Up minute as active recovery, moving through each position with intention to bring the heart rate down before returning to machine work.

[Box to Box: Level 2, Lever 1, & Masters 55+] (AMRAP – Rounds)

Level 2:

40:00 EMOM

Minute 1: 12/9 Calorie Row

Minute 2: 3 Wall Walks

Minute 3: 12/9 Calorie Ski

Minute 4: 1/1 Turkish Get-Up

Kettlebell: 44/26lb, 20/12kg

Wall Walk: 15in from Wall

Level 1:

40:00 EMOM

Minute 1: 10/8 Calorie Row

Minute 2: 2 Wall Walks

Minute 3: 10/8 Calorie Ski

Minute 4: 1/1 Turkish Get-Up

Kettlebell: 26/18lb, 12/8kg

Wall Walk: 30in from Wall

Masters 55+:

40:00 EMOM

Minute 1: 12/9 Calorie Row

Minute 2: 2 Wall Walks

Minute 3: 12/9 Calorie Ski

Minute 4: 1/1 Turkish Get-Up

Kettlebell: 35/18lb, 16/8kg

Wall Walk: 20in from Wall

[WOD: Competitor & Travel] (AMRAP – Rounds)

Competitor

Online Semifinals

Hotel Gym / Travel:

40:00 EMOM

Minute 1: :45 Machine of Choice

Minute 2: 3 Wall Walks or 5 Inchworm to Downward Dog

Minute 3: :45 Machine of Choice

Minute 4: 1/1 Turkish Get-Up

Kettlebell or Dumbbell: at challenging load

PRVN Reset (Checkmark)

For Quality

3 Sets:

:30/:30 Kettlebell on Knee Calf Stretch

5/5/5 Banded Wrist Pull Aparts

10 Banded Cat Cow

Optional Accessories (Checkmark)

For Quality

3 Sets:

12-20 Wall Facing Handstand Thigh Taps or Shoulder Taps

15 Banded Face Pulls

:45 Weighted Forearm Plank

The post WOD – Sun, Jun 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

“It Was Ramirezzzzzz” (6 Rounds for reps)

AMRAP4 for 6 Rounds with a Partner:

Each partner completes an unbroken round of DT, then

Each partner completes 12 UB SA DB Thrusters

Partner A – Max Cal Row in remaining time

Partner B – Max Burpees Over Bar in remaining time

Rest 2 min between rounds

Switch Each Round
DT:

12 Deadlifts

9 Hang Power Cleans

6 Shoulder to Overhead

RX:

135/95 Barbell

50/35 Dumbbell

PRVN Reset (Checkmark)

For Completion:

12:00 EMOM

Minute 1: 10 Scarecrow Plate Rotations

Minute 2: 6 Slow Wall Squats

Minute 3: 4/4 KB Windmill Press

, Light

Minute 4: :25/:25 Elevated Pigeon Pose (leg on box)

Optional Accessories (Checkmark)

For Quality:

Accumulate

100 Banded Tricep Extensions

100 Banded Bicep Curls

Then Complete

For Quality

3 Sets:

:15/:15 Calf Raise Iso Push with Single Leg Lift

The post WOD – Sat, Jun 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

Warm-Up Flow (Checkmark)

General Prep

1:30 Cardio Choice

–

8:00 EMOM

min 1: 7/7 KB Windmill

min 2: 7 Hang Muscle Snatch + 7 Overhead Squats

min 3: :10 Hollow Rock + :10 Hollow Hold

min 4: 5 Seated Box Jump to High Box

Specific Prep

w/ light loads on bar

Snatch Lift Off + Snatch Pull + High Hang Squat Snatch

Snatch Lift Off + Snatch Pull + Hang Squat Snatch

Snatch Lift Off + Snatch Pull + Low Hang Squat Snatch

Snatch Pull + Squat Snatch

Weightlifting: Snatch Complex (6 Rounds for weight)

Every 2:30 x 6 Sets:

Snatch Pull + Low Hang Squat Snatch

Rest 15 seconds

Snatch Pull + Squat Snatch

Starting at 60% of 1RM Power Snatch, building to around 80% across all six sets. Do not exceed 85% of 1RM Power Snatch.
Modifications:

Level 1: 2 x Snatch Grip Deadlift + Hang Power Snatch + Overhead Squat

Hotel Gym / Travel: Every 2:30 x 6 Sets: 6/6 Dumbbell Snatch (Ideally work into the Squat Snatch)

Primer (Checkmark)

10 Bar Kip Swings

5 Hanging Strict Knee Raises

–

6-8 Elevator Kipping Toes to Bar

– Low to Mid Toes to Target > Mid to High Toes to Target > Toes to Bar

– Alternating Toes to Bar or Kipping Knees to Chest

Then Complete

5-3-1

Toes to Bar

Overhead Squat

Use this to confirm loading, cycle speed, form, and transitions before “The Knockout” begins.

“The Knockout” (Time ↓ Shorter is Better)

For Time

21-15-9

Overhead Squats

Toes to Bar

Barbell: 135/95lb, 61/43kg
Score = Time

Time Cap: 10:00

Goals: 4:00-7:00

Stimulus: Midline / Overhead Stability / Leg Stamina

RPE: 9/10

Primary Objective: Push the sprint pace from the opening rep and hold the biggest sets possible on the Overhead Squat across all three rounds.

Secondary Objective: Maintain a consistent Toes to Bar rhythm throughout, protecting grip and breathing so the transition back to the barbell stays fast.

[The Knockout: Level 2, Lever 1, & Masters 55+] (Time ↓ Shorter is Better)

Level 2:

For Time

21-15-9

Overhead Squats

Toes to Bar

Barbell: 95/65lb, 43/29kg

Level 1:

For Time

21-15-9

Overhead Squats

Hanging Knee Raises or Sit-Ups

Barbell: 45/35lb, 20/15kg

Masters 55+:

For Time

21-15-9

Overhead Squats

Toes to Bar or Hanging Knee Raises

Barbell: 75/55lb, 34/25kg

[The Knockout: Competitor & Travel] (Time ↓ Shorter is Better)

Competitor :

For Time

21-15-9

Overhead Squats

Toes to Bar

Barbell: 165/110lb, 75/50kg

Hotel Gym / Travel:

For Time

21-15-9

Single Arm Dumbbell Overhead Squats

Strict Toes to Bar or V-Ups

Dumbbells: 1 x 50/35lb, 22.5/15kg

PRVN Reset (Checkmark)

For Quality

3 Sets:

:30/:30 Banded Shoulder Distraction

:30/:30 Foam Roll Lats

7/7/7 Prone I/Y/T ” with 2.5lb Plates

1:00 Seated Straddle, alternate touching your toes at a comfortable pace

Optional Accessories (Checkmark)

For Quality:

4 Sets:

8 Snatch Grip Romanian Deadlifts

12 Weighted Dual Dumbbell Box Step-Ups

8 Dumbbell Cuban Rotations

The post WOD – Fri, Jun 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

Warm-Up Flow (Checkmark)

General Warm-Up

2:00 Easy Run or 2:00 Bike

–

2 Rounds

10/10 Standing Leg Swings per side (Rig as support hold)

10/10 Quadruped Hip Circles

5/5 Pendulum Lunges

10 Alt Box Step-Ups

5 No Jump Burpees (easy, focus on rhythm)

Primer (Checkmark)

2 Sets:

5 Burpee Box Jump Overs

100m Run at effort

10/8 Calorie Echo Bike

100m Run at effort

5 Burpee Box Jump Overs

Use this to confirm box height, bike feel, and pacing intent before “Penalty Box” begins.

“Penalty Box” (4 Rounds for time ↓ shorter is better)

Every 9:00 x 4 Sets

10 Burpee Box Jump Overs

200m Run

30/22 Calorie Echo Bike

200m Run

10 Burpee Box Jump Overs

Box: 24/20in
Time Cap: 8:00 per set

Score = Sum Total Time (all 4 sets combined)

Goals: 6:00-8:00 per set

Stimulus: Aerobic Capacity / Leg Stamina

RPE: 8.5/10

Primary Objective: Complete all four sets at a consistent pace +/- 10 seconds

Secondary Objective: Complete all sets in sub 7:00 to allow 2:00 of recovery between sets.

[Penalty Box: Level 2, Lever 1, & Masters 55+] (4 Rounds for time ↓ shorter is better)

Level 2:

Every 9:00 x 4 Sets

8 Burpee Box Jump Overs

200m Run

24/18 Calorie Echo Bike

200m Run

8 Burpee Box Jump Overs

Box: 24/20in

Level 1:

Every 9:00 x 4 Sets

8 Burpee Box Step-Overs

200m Run

18/14 Calorie Echo Bike

200m Run

8 Burpee Box Step-Overs

Box: 20in

Masters 55+:

Every 9:00 x 4 Sets

8 Burpee Box Jumps Overs

200m Run

22/16 Calorie Echo Bike

200m Run

8 Burpee Box Jump Overs

Box: 20in

[Penalty Box: Competitor & Travel] (4 Rounds for time ↓ shorter is better)

Competitor:

Every 9:00 x 4 Sets

10 Burpee Box Jump Overs

200m Run

35/26 Calorie Echo Bike

200m Run

10 Burpee Box Jump Overs

Box: 30/24in

Hotel Gym / Travel:

Every 9:00 x 4 Sets

10 Burpee Box Jump Overs

200m Run

2:00 Stationary Bike

200m Run

10 Burpee Box Jump Overs

Box: 24/20in

*If no stationary bike, sub any machine or make the run 800m between burpee box jump overs.

PRVN Reset (Checkmark)

For Quality:

4 Sets

:30/:30 Couch Stretch

:30/:30 Hurdler Stretch w/reach

:30/:30 Pigeon Pose

:30 Elevated Prayer Stretch

Optional Accessories (Checkmark)

For Quality:

3 Sets:

10/10 [Banded Psoas March]( Psoas March )

:40 Wall Sit

The post WOD – Thu, Jun 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

Warm-Up Flow (Checkmark)

General Warm-Up

2x

1:00 Cardio Choice

8 Walking Inchworm to Hollow

8/8 Dual Kettlebell Staggered Stance Romanian Deadlift

8 Scapular Pull-Ups

8/8 Single Arm Rotational Ring Rows

Specific Prep

5 Sumo Deadlifts @ 40-50%

3 Sumo Deadlifts @ 50-60%

3 Sumo Deadlifts @ 60-70%

Then … Planned Working Loads on the Barbell

Sumo Deadlift (Every 3:00 x 5 Sets:
5 Sumo Deadlifts

All sets at the same load. Target 75-80% of 1RM Deadlift.)

Modifications:

Level 1: Same set and rep scheme at a load that allows full positional control, or Conventional Deadlift if the Sumo stance is significantly limiting for an athlete new to the movement.

Hotel Gym / Travel: Every 3:00 x 5 Sets, 5 Dual Dumbbell Romanian Deadlifts or Single Leg Romanian Deadlifts at a challenging load consistent across all five sets.

Primer (Checkmark)

3 Jumping Pull-Ups with 3-second Eccentric

8 Dual Kettlebell Gorilla Rows @ Warm-Up Loads

10 GHD Hip Extensions

4 Dual KB Cleans or 2 Sandbag Cleans (practice getting the Sandbag or Kettlebells into position)

25ft (7.5m) Sandbag Carry or Dual KB Front Rack Carry

–

3-5 Strict Pull-Ups

8 Dual Kettlebell Gorilla Rows @ Working Loads

10 GHD Hip Extensions

4 Dual KB Cleans or 2 Sandbag Cleans (practice getting the Sandbag or Kettlebells into position)

25ft (7.5m) Sandbag Carry or Dual KB Front Rack Carry

Use this to confirm Pull-Up scaling, Gorilla Row load, GHD range of motion, and Carry load and position before “Extra Time” begins.

“Extra Time” (AMRAP – Rounds)

16:00 EMOM

Minute 1: 5 Strict Pull-Ups

Minute 2: 10 Dual Kettlebell Gorilla Rows

Minute 3: 15 GHD Hip Extensions or 20 Banded Good Mornings

Minute 4: 100ft (30m) Sandbag Carry or Dual Kettlebell Front Rack Carry

*Strict Pull-Ups: Weighted, banded, or bodyweight. All five reps must be unbroken.

Gorilla Rows: 2 x 53/35lb, 24/16kg

Sandbag Carry: 150/100lb, 68/45kg

Dual Kettlebell Front Rack Carry: 2 x 53/35lb, 24/16kg
Score = Completed Rounds (4 total)

Goals: Consistent sets and good positions across all 16 minutes

Stimulus: Strength Stamina / Endurance

RPE: 6/10

Primary Objective: Complete every minute unbroken and with quality mechanics, finishing each station with at least 10-15 seconds of rest before the next minute begins.

Secondary Objective: Maintain upright posture and a braced midline on the Carry across all four rounds, treating it as a positional integrity test rather than a conditioning push.

[Extra Time: Level 2, Lever 1, & Masters 55+] (AMRAP – Rounds)

Level 2:

16:00 EMOM

Minute 1: 5 Strict Pull-Ups (banded or bodyweight)

Minute 2: 10 Dual Kettlebell Gorilla Rows

Minute 3: 12 GHD Hip Extensions or 15 Banded Good Mornings

Minute 4: 100ft (30m) Sandbag Carry or Dual KB Front Rack Carry

Gorilla Rows: 2 x 44/26lb, 20/12kg

Sandbag Carry: 100/70lb, 45/32kg

Dual KB Carry: 2 x 44/26lb, 20/12kg

Level 1:

16:00 EMOM

Minute 1: 5 Ring Rows or Jumping Pull-Ups with 3-second Eccentric

Minute 2: 10 Single Arm Dumbbell or Kettlebell Row per side

Minute 3: 12 Banded Good Mornings

Minute 4: 100ft (30m) Farmer Carry or Sandbag Hug Carry at a manageable load

Loads: Athlete choice, consistent across all sets

Masters 55+:

16:00 EMOM

Minute 1: 5 Strict Pull-Ups or Banded Strict Pull-Ups

Minute 2: 10 Dual Kettlebell Gorilla Rows

Minute 3: 12 GHD Hip Extensions or 15 Banded Good Mornings

Minute 4: 100ft (30m) Sandbag Carry or Dual KB Front Rack Carry

Gorilla Rows: 2 x 35/26lb, 16/12kg

Sandbag Carry: 100/70lb, 45/32kg

Dual KB Carry: 2 x 35/26lb, 16/12kg

[Extra Time: Competitor & Travel] (AMRAP – Rounds)

Competitor:

16:00 EMOM

Minute 1: 5 Strict Chest-to-Bar Pull-Ups or Weighted Strict Pull-Ups

Minute 2: 10 Dual Kettlebell Gorilla Rows

Minute 3: 15 GHD Hip Extensions

Minute 4: 100ft (30m) Sandbag Carry or Dual KB Front Rack Carry

Gorilla Rows: 2 x 70/53lb, 32/24kg

Sandbag Carry: 200/150lb, 92/68kg

Dual KB Carry: 2 x 70/53lb, 32/24kg

Hotel Gym / Travel:

16:00 EMOM

Minute 1: 5 Strict Pull-Ups or Banded Strict Pull-Ups

Minute 2: 10 Dual Dumbbell Gorilla Rows

Minute 3: 15 Dumbbell Romanian Deadlifts

Minute 4: 100ft (30m) Dual Dumbbell Front Rack Carry or Farmer Carry

Loads: Challenging but consistent across all four stations

PRVN Reset (Checkmark)

For Completion:

12:00 AMRAP

:20/:20 Couch Stretch

5 Nordic Squats

:30 Childs Pose

5/5 Bird Dogs

:20/:20 Iron Cross

Optional Accessories (Checkmark)

For Quality:

4 Sets:

12 Ring Bicep Curls

12 Ring Hamstring Curls

:30 Weighted Sorenson Hold

The post WOD – Wed, Jun 10 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

500m Row

10 x 90/90 Get-Ups

10 Alternating Bird-Dogs with 3 sec Pause at extension

5 x Curtsy Lunge (Right) + Curtsy Lunge (Left) + Air Squat

10/10 Foot Elevated Single Leg Glute Bridge

:20/:20 Foot Elevated Single Leg Glute Bridge Hold

Specific Prep

2 x

10 Barbell Good Mornings

:20 Behind the Neck Elbow Punch Throughs

5 Kang Squats

5 Front Squats

–

1 x

5 Front Squats @ 40-45%

5 Front Squats @ 45-50%

3 Front Squats @ 50-55%

–

Put Working Weights on the Bar

Front Squat (Weightlifting Variable Reps & Sets)

Modifications:

Level 1: Same Rep Scheme and go by RPE guidance, keeping each set to 6-7 RPE

Hotel Gym / Travel: Every 3:00 x 5 Sets, 10 Dual Dumbbell Front Squats Each Set.

Primer (Checkmark)

1 Set:

250m Row

10 Wall Balls

8 Med-Ball Box Step-Overs

8 Wall Balls

6 Med-Ball Box Step-Overs

Use this to confirm row pace, Wall Ball load and target height, and Med-Ball Box Step-Over rhythm before “Golden Boot” begins.

“Golden Boot” (AMRAP – Reps)

For Reps:

15:00 AMRAP

1000m Row

36 Wall Balls

30 Med-Ball Box Step-Overs

30 Wall Balls

24 Med-Ball Box Step-Overs

24 Wall Balls

18 Med-Ball Box Step-Overs

– Max Rep Wall Balls

Box Height: 24/20in

Wall Ball Target: 10/9ft

Med-Ball: 20/14lb, 9/6kg
Score = Total Reps (1000m Row = 100 Reps)

Goal: 295-315 Reps / 40+ Wall Balls in remaining time (262 reps + Max Wall Balls)

Stimulus: Leg Stamina / Muscular Endurance

RPE: 7.5/10

Primary Objective: Complete the full ladder through the 18 Wall Balls and 18 Med-Ball Box Step-Overs, arriving at the Max Rep Wall Ball push with at least 2:00-3:00 remaining on the clock.

Secondary Objective: Hold the row to a strong, paced effort that keeps breathing under control, setting up consistent unbroken or two-set Wall Ball efforts throughout the ladder.

[Golden Boot: Level 2, Lever 1, & Masters 55+] (AMRAP – Reps)

Level 2:

15:00 AMRAP

1000m Row

30 Wall Balls

24 Med-Ball Box Step-Overs

24 Wall Balls

18 Med-Ball Box Step-Overs

18 Wall Balls

12 Med-Ball Box Step-Overs

– Max Rep Wall Balls

Med-Ball: 20/14lb, 9/6kg

Level 1:

15:00 AMRAP

750m Row

24 Wall Balls

20 Med-Ball Box Step-Overs

20 Wall Balls

16 Med-Ball Box Step-Overs

16 Wall Balls

12 Med-Ball Box Step-Overs

– Max Rep Wall Balls

Med-Ball: 14/10lb, 6/4kg

Box Height: 20in for all

Masters 55+:

15:00 AMRAP

1000m Row

30 Wall Balls

24 Med-Ball Box Step-Overs

24 Wall Balls

18 Med-Ball Box Step-Overs

18 Wall Balls

12 Med-Ball Box Step-Overs

– Max Rep Wall Balls

Wall Ball Target: 10/9ft / Med-Ball: 14/10lb, 6/4kg

Box Height: 20in

[Golden Boot: Competitor & Travel] (AMRAP – Reps)

Competitor:

Med-Ball: 30/20lb, 14/9kg

Box Height: 24/20in

Hotel Gym / Travel:

15:00 AMRAP

1000m Ski Erg or 2:00 Bike

36 Dumbbell Goblet Squats

30 Dumbbell Box or Bench Step-Overs

30 Dumbbell Goblet Squats

24 Dumbbell Box or Bench Step-Overs

24 Dumbbell Goblet Squats

18 Dumbbell Box or Bench Step-Overs

– Max Rep Dumbbell Goblet Squats

Dumbbell: Moderate load, consistent across all movements / Box Height: 24/20in

PRVN Reset (Checkmark)

For Completion:

12:00 EMOM

Minute 1: 10 Mini Band Front Rack to Overhead

Minute 2: :20/:20 Banded Front Rack Stretch

Minute 3: 10 Seated 90-90 Rotations

Minute 4: :20/:20 Pigeon Pose

Optional Accessories (Checkmark)

For Quality:

4 Sets:

15/15 Banded Terminal Knee Extensions

:15/:15 Side Star Plank

:15/:15 Copenhagen Plank

The post WOD – Tue, Jun 9 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 Prep

1:30 Cardio Choice

–

2 Rounds

:30 Jump Rope

15 Banded Pull-Aparts

5 x (Inchworm Push-Up + 4 Deep Lunge Mountain Climbers )

10 Dual Dumbbell Curl to Strict Press

Specific Barbell Prep

5 Empty Barbell Bench Press

4 Bench Press @ 50%

3 Bench Press @ 60%

2 Bench Press @ 65-70%

Bench Press (Weightlifting Variable Reps & Sets)

Modifications:

Level 1: Same rep and set scheme, or move to Dumbbell Bench Press if applicable.

Hotel Gym / Travel: Every 2:00 x 6 Sets, same rep scheme, using Dual Dumbbell Bench Press or Floor Press at a challenging load consistent across both waves.

Primer (Checkmark)

1-2 Sets:

6 GHD Sit-Ups (Building Range of Motion)

25 Double Unders or 40 Single Unders

3 Deficit Push-Ups

2 Devils Press

3 Dual Dumbbell Push Press

Use this to confirm GHD range of motion, Double Under standard, and dumbbell complex load before “The Equalizer” begins.

“The Equalizer” (6 Rounds for time ↓ shorter is better)

Every 2:30 x 6 Sets

(Alternating Stations, 3 Sets at Each)

Station 1:

20 GHD Sit-Ups

80 Double Unders

Station 2:

7/5 Deficit Push-Ups

5 Devils Press

5 Dual Dumbbell Push Press

Dumbbells: 2 x 50/35lb, 22.5/15kg
Score = Time (total accumulated working time across all 6 sets)

Goals: 1:30-1:45 per station

Stimulus: Upper Body Interference

RPE: 8.5/10

Primary Objective: Complete each working station in under 1:40 to allow a brief rest and reset before the next station flips.

Secondary Objective: Hold the entire dumbbell complex unbroken across all 3 sets at Station 2, moving from Deficit Push-Ups directly into Devils Press and through the Push Press without setting the bells down.

[The Equalizer: Level 2, Lever 1, & Masters 55+] (6 Rounds for time ↓ shorter is better)

Level 2:

Every 2:30 x 6 Sets

Station 1: 15 GHD Sit-Ups + 60 Double Unders

Station 2: 5/4 Deficit Push-Ups + 4 Devils Press + 5 Dual Dumbbell Push Press

Dumbbells: 2 x 35/25lb, 15/11kg

Level 1:

Every 2:30 x 6 Sets

Station 1: 15 Abmat Sit-Ups or V-Ups + 50 Single Unders or 25 Double Unders

Station 2: 5/4 Push-Ups (no deficit) + 3 Dual Dumbbell Muscle Snatch + 5 Dual Dumbbell Push Press

Dumbbells: Choice

Masters 55+:

Every 2:30 x 6 Sets

Station 1: 15 GHD Sit-Ups or 20 Abmat Sit-Ups + 50 Double Unders

Station 2: 5/4 Push-Ups (no deficit) + 4 Devils Press + 5 Dual Dumbbell Push Press

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

[The Equalizer: Competitor & Travel] (6 Rounds for time ↓ shorter is better)

Competitor:

Every 2:30 x 6 Sets

Station 1: 30 GHD Sit-Ups + 100 Double Unders

Station 2: 8/6 Deficit Push-Ups + 6 Devils Press + 6 Dual Dumbbell Push Press

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

Hotel Gym / Travel:

Every 2:30 x 6 Sets

Station 1: 20 V-Ups + 80 Double Unders

Station 2: 7/5 Deficit Push-Ups + 5 Devils Press + 5 Dual Dumbbell Push Press

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

PRVN Reset (Checkmark)

For Completion:

12:00 AMRAP

:30 Fingertip Curls

:30 Extended Reverse Plank Bridge

10/10 Banded Shoulder Internal Rotations

10/10 Banded Shoulder External Rotations

Optional Accessories (Checkmark)

For Quality:

3 Sets:

:30 Handstand Hold

:20 Pronated Chin over Bar Hold

10 Supine Leg Lowering @ 31×1 Tempo

Rest as needed between sets

The post WOD – Mon, Jun 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 (Checkmark)

General Warm-Up

2-3 Rounds

1:00 Cardio Choice

6 Walking Inchworm Push-Ups

8/8 Single Arm Dumbbell Upright Row

8/8 Single Arm Dumbbell Strict Press

:15/:15 Single Arm Dumbbell Overhead Hold

:10 Ring Support Hold

:10 Bottom of Ring Dip Hold

Primer (Checkmark)

Perform 1 Round at Warm-Up Loads:

8/6 Calorie Echo Bike

8 Alternating Dumbbell Snatch

25ft (7.5m) Overhead Carry

8 Alternating Dumbbell Snatch

25ft (7.5m) Overhead Carry

4 Ring Dips / Banded Ring Dips / Toenail Spot Ring Dips

Perform 1 Round at Working Loads:

8/6 Calorie Echo Bike

8 Alternating Dumbbell Snatch

25ft (7.5m) Overhead Carry

8 Alternating Dumbbell Snatch

25ft (7.5m) Overhead Carry

4 Ring Dips / Banded Ring Dips / Toenail Spot Ring Dips

Use this to confirm dumbbell load, carry path, and ring dip variation before “Dalton” begins.

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

Every 4:00 x 5 Sets:

16/12 Calorie Echo Bike

8 Dumbbell Snatch (Right)

25ft (7.5m) Single Arm Overhead Carry (Right)

8 Dumbbell Snatch (Left)

25ft (7.5m) Single Arm Overhead Carry (Left)

12/8 Ring Dips

Dumbbell: 50/35lb, 22.5/15kg
Score = Sum Total Time

Goals: 2:15-3:00 per Set

Stimulus: Upper Body Density / Interference, Muscular Endurance

RPE: 8.5/10

Primary Objective: Move through each interval with consistent transitions and no wasted time, arriving at the ring dips with enough shoulder stability to complete the set unbroken or in no more than two quick breaks.

Secondary Objective: Maintain overhead position integrity across both the dumbbell snatch and the carry throughout all five sets, not just the first two, protecting shoulder mechanics as fatigue accumulates.

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

Level 2:

Every 4:00 x 5 Sets:

12/9 Calorie Echo Bike

6 Dumbbell Snatch (Right)

25ft (7.5m) Single Arm Overhead Carry (Right)

6 Dumbbell Snatch (Left)

25ft (7.5m) Single Arm Overhead Carry (Left)

8/6 Ring Dips or Banded Ring Dips

Dumbbell: 35/25lb, 15/12kg

Level 1:

Every 4:00 x 5 Sets:

10/7 Calorie Echo Bike

5 Dumbbell Snatch (Right)

25ft (7.5m) Single Arm Overhead Carry (Right)

5 Dumbbell Snatch (Left)

25ft (7.5m) Single Arm Overhead Carry (Left)

8 Banded Ring Dips / Box Dips / Bench Dips

Dumbbell: 25/15lb, 12/7kg

Masters 55+:

Every 4:00 x 5 Sets:

12/9 Calorie Echo Bike

6 Dumbbell Snatch (Right)

25ft (7.5m) Single Arm Overhead Carry (Right)

6 Dumbbell Snatch (Left)

25ft (7.5m) Single Arm Overhead Carry (Left)

8/6 Ring Dips

Dumbbell: 30/20lb, 14/9kg

[Dalton: Competitor & Travel] (5 Rounds for time ↓ shorter is better)

Competitor:

Every 4:00 x 5 Sets:

16/12 Calorie Echo Bike

8 Dumbbell Snatch (Right)

25ft (7.5m) Single Arm Overhead Carry (Right)

8 Dumbbell Snatch (Left)

25ft (7.5m) Single Arm Overhead Carry (Left)

15/10 Strict Ring Dips

Goal: Sub 2:30 per Set. Heavier dumbbell than prescribed if mechanics allow.

Hotel Gym / Travel:

Every 4:00 x 5 Sets:

16/12 Calorie Assault Bike or 20/15 Calorie Bike Erg

8 Dumbbell Snatch (Right)

25ft (7.5m) Single Arm Overhead Carry (Right)

8 Dumbbell Snatch (Left)

25ft (7.5m) Single Arm Overhead Carry (Left)

12/8 Bar Dips

Accessory Finisher (Checkmark)

10:00 AMRAP:

10 V-Ups

:15/:15 Side Star Plank

20 Banded Tricep Extensions

:30 Weighted Forearm Plank

PRVN Reset (Checkmark)

For Completion:

3 Sets

6/6 Bird Dog Row

:30 Medball Seated Leg Extension Hold

10 Seated 90-90 Rotations

8/8 Kneeling Single Leg Extensions

For the seated leg extension hold, focus on both contracting the quads stiffly and pinching the medball between your feet.

The post WOD – Sun, Jun 7 appeared first on CrossFit East River.