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 Prep

2 x

1:00 Jump Rope

10 Banded Passthroughs

15 Banded Pull-Aparts

20 Bear Plank Shoulder Taps

10 Hollow Rocks

10 Arch Rocks

Specific Prep

2 x

:15 Dead-Hang + :15 Active Hang

8 Bar Kip Swings

6 Strict Knee Raises

:15 Tuck L-Hang

6 Tall Muscle Clean + Press

Gymnastics Skill: Bar Muscle-Up (Checkmark)

Coaching Progressions

Banded Bar Muscle-Ups

Jumping Bar Muscle-Ups

Low Bar Muscle-Up Progression

Today’s skill block is dedicated time to develop bar muscle-up mechanics for every athlete in the room. The progressions are not just for beginners: banded and jumping variations give athletes a feel for the timing of the transition, and the low bar progression lets everyone drill the pull-to-push with load support before taking it to full height. Coaching attention should land on the hip drive initiating the pull, the aggressive chest-over-bar transition, and a strong lockout at the top. Athletes who already have bar muscle-ups should use this time to work on cycling efficiency and consistent kip timing rather than chasing singles. Keep everyone purposeful, every rep has a point, and every athlete should leave this block more confident in the movement than when they arrived.

Bar Muscle-Up Tips : Drive the hips aggressively into the bar, keep the kip tight and controlled, and commit to the push-away at the top rather than hanging in the transition. Athletes who stall in the transition are typically pulling too late or not using the hip drive to initiate. Prioritize one clean rep over multiple sloppy attempts.

Modifications:

Spend the full block on banded or jumping variations from a lower bar, focusing on the transition mechanics and push-away.

Primer (No Measure)

2-3 Sets, Building to Working Weights:

3 Power Cleans and Push Jerks

2 Bar Muscle-Ups or 4 Chest-to-Bar Pull-Ups / Pull-Ups / Ring Rows

9/7 Calorie Echo Bike

Use this to confirm barbell load, bar muscle-up approach and set size, and bike pace before “Walk-Off” begins.

“Walk-Off” (2 Rounds for calories)

Every 10:00 x 2 Sets

7-5-3

Bar Muscle-Ups

Clean and Jerks

Directly Into:

40/30 Calorie Echo Bike

Barbell: 115/75lb (52/34kg)
Score = Total Calories

Goals: Complete both sets with time remaining for a quality bike effort

Stimulus: Upper Body Interference / Density

RPE: 8.5/10

Primary Objective: Consistent, unbroken or minimally broken sets on the bar muscle-ups and clean and jerks across both windows.

Secondary Objective: Finish each set with a hard, committed push on the bike rather than coasting through the calories.

[Walk-Off: Levels] (2 Rounds for calories)

Level 2:

Every 10:00 x 2 Sets

12-9-7 Chest-to-Bar Pull-Ups

7-5-3 Clean and Jerks

40/30 Calorie Echo Bike

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

Level 1:

Every 10:00 x 2 Sets

7-5-3 Pull-Ups or Ring Rows

7-5-3 Clean and Jerks

30/20 Calorie Echo Bike

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

Masters 55+:

Every 10:00 x 2 Sets

12-9-7 Pull-Ups

7-5-3 Clean and Jerks

30/20 Calorie Echo Bike

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

Every 10:00 x 2 Sets

8-6-4

Bar Muscle-Ups

Clean and Jerks

50/40 Calorie Echo Bike

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

Hotel Gym / Travel:

Every 10:00 x 2 Sets

12-9-7

Strict Pull-Ups

Dumbbell Clean and Jerks

40/30 Calorie Bike or 500/400m Row

Dumbbells: 50/35lb (22.5/16kg)

PRVN Reset (No Measure)

For Quality:

3 Sets

8 x Prone Swimmers

1:00 Adductor Rock Back / side

1:00 Frog Pose

Intent: Open hips and inner thighs while restoring shoulder and thoracic motion. Grounding and restorative.

Optional Accessories (Checkmark)

For Quality:

4 Sets:

15 Tall Kneeling Straight Arm Banded Lat Pull Down

10 Dual Dumbbell Zottman Curl

The post WOD – Sun, Aug 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

3 Sets x :30/:30 Row Alternating with Partner

2 x

20 Alternating Partner Med-Ball Chest Pass

10/10 Partner Med-Ball Rotational Pass (Each Side)

20 Alternating Partner Med-Ball Sit-Ups

Specific Warm-Up

:30 Row

5 Up Downs

100ft (30m) Farmers Carry @ Warm-Up Loads

:30 Row

4 No Jump Burpees

100ft (30m) Farmers Carry @ Working Loads

Primer (No Measure)

1 x

150/120m Row (Each)

5 Lateral Burpees over the Rower (Each)

100ft (30m) Farmers Carry @ Working Loads (Each)

Use this to confirm row split, burpee rhythm, and carry load before “Double Play” begins.

“Double Play” (Time)

For Time, with a Partner:

2 Rounds:

1000/900m Row

80 Lateral Burpees over the Rower

200m Kettlebell Farmers Carry

Partners partition work as desired.

Kettlebells: 2 x 70/53lb (32/24kg)
Score = Time

Goals: 32:00-35:00

Time Cap: 40:00

Stimulus: Partner Conditioning / Muscular Endurance

RPE: 8/10

Secondary Objective: Maintain only one break with a partner switch on the farmers carry each round.

[Double Play: Levels] (Time)

Level 2:

For Time, with a Partner:

2 Rounds:

1000/900m Row

60 Lateral Burpees over the Rower

200m Kettlebell Farmers Carry

Kettlebells: 2 x 53/35lb (24/16kg)

Level 1:

For Time, with a Partner:

2 Rounds:

800/700m Row

40 Burpees (no lateral)

200m Kettlebell Farmers Carry

Kettlebells: 2 x 35/18lb (16/8kg)

Masters 55+:

For Time, with a Partner:

2 Rounds:

800/700m Row

60 Lateral Burpees over the Rower

200m Kettlebell Farmers Carry

Kettlebells: 2 x 53/35lb (24/16kg)
Competitor:

As prescribed.

Hotel Gym / Travel:

For Time

2 Rounds:

800m Run (together or alternating)

40 Lateral Burpees over a Dumbbell

40 Dual Dumbbell Deadlifts

Dumbbells: 2×50/35lb, 22.5/15kg

PRVN Reset (No Measure)

For Quality:

4 Sets

5/side Side-Lying Windmill

:30/side Seated Hip Internal + External Rotations

6 Dead Bug w/ Overhead Reach (:04 down :04 up each rep)

5 Prone Y-Raise w/ :05s hold

Intent: Improve shoulder capsule control, trunk stability, and active hip rotation.

Optional Accessories (Checkmark)

For Quality:

3 Sets:

10 Barbell Hip Thrust , Moderate

20 GHD Reverse Hypers , Moderate

The post WOD – Sat, Aug 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 (No Measure)

General Warm-Up

2:00 Cardio Choice

–

10 PVC Pass-throughs

10/10 PVC Around the Worlds

:15/:15 PVC Pipe Prayer Stretch

10 Alternating Scorpions

10 Alternating Iron Cross Stretch

:20 Extended Plank Reverse Bridge

Specific Prep

2 x Empty Barbell

3 Hang High Pull

3 Hang Muscle Snatch

3 Overhead Squat

3 Snatch Balance

–

2-3 x With Light Loads

Snatch Lift Off

Pause Power Snatch (Knee)

Overhead Squat

Squat Snatch

–

Then build to 75% (Starting Loads)

Snatch (Take 15:00 to Establish a 1RM Snatch
)

Today is the culmination of this snatch cycle. The goal is a clean, technical lift at the top end of capacity: snappy, firm, and hitting quality positions from the floor all the way through the catch. This is not a grind-it-out attempt. Athletes should be making controlled jumps through their build, arriving at their opener feeling confident, and executing attempts that reflect the technical work invested over this cycle. If a lift does not look and feel connected from the first pull, do not chase another 10lb (4.5kg); reset, tighten the positions, and take the lift that earns the number.

Modifications:

Level 1: Every 1:30 x 10 Sets: 3 Hang Power Snatch + 1 Overhead Squat at technical loads, mechanics and form as the focus.

Hotel Gym / Travel: Take 15:00 to build to a heavy Single Arm Dumbbell Snatch per side, focusing on hip extension, a high pull, and a stable locked-out catch at the top

Primer (No Measure)

3 Shuttle Runs

8 Bar Kip Swings

4 Strict Knees to Chest

3 Power Snatch

3 Overhead Squats

3 Squat Snatch

–

3 Shuttle Runs

6 Toes to Bar or working modification

3 Power Snatch

3 Overhead Squats

3 Squat Snatch

Use this to confirm barbell load, toes to bar standard, and shuttle run spacing before “CrossFit Community Cup E3” begins.

“CrossFit Community Cup E3” (3 Rounds for reps)

For Max Reps

3 Sets

4:00 AMRAP / 2:00 Rest

10 Shuttle Runs (25ft/7.5m Down and Back = 1)

21 Toes to Bar

In the time remaining…

Round 1: Max Power Snatches

Round 2: Max Overhead Squats

Round 3: Max Squat Snatches

Barbell: 135/95lb (61/43kg)
Score = Total Reps (barbell only)

Goals: 60+ Total Barbell Reps

Stimulus: Barbell Conditioning / Grip and Quad Stamina

RPE: 9/10

Secondary Objective: Manage grip across all three rounds so the quality of the squat snatch in round three is not just whatever is left after rounds one and two.

[CrossFit Community Cup E3: Levels] (3 Rounds for reps)

Level 2:

15 Toes to Bar

Barbell: 95/65lb, 43/30kg

Level 1:

7 Shuttle Runs

15 Kipping Knees to Chest

Barbell: 45/35lb, 20/15kg

Masters 55+:

10 Shuttle Runs

15 Toes to Bar

Barbell: 65/45lb, 30/20kg
Competitor:

As prescribed

Hotel Gym / Travel:

For Max Reps

3 Sets

4:00 AMRAP / 2:00 Rest

300m Run (Treadmill)

21 V-Ups

In the time remaining…

Round 1: Max Alternating Dumbbell Snatch

Round 2: Max Single Arm Overhead Squats

Round 3: Max Alternating Dumbbell Squat Snatch

Dumbbell: Choice on Loads

PRVN Reset (No Measure)

For Quality:

4 Sets

4 Reverse Nordics w/ :10s eccentric

:30 Seated Hip Internal Rotation + External Rotations

:30 Relaxed Deep Squat w/ Upper Body Support

4/Side Scorpion Pec Stretch w/ :05s holds

Intent: Load quads through length, improve hip rotation, and reinforce comfortable squat depth.

Optional Accessories (Checkmark)

For Quality:

3 Sets:

:20 Hollow Hold

10-12 Banded Cuban Press

:15/:15 Side Star Plank

The post WOD – Fri, Aug 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

Warm-Up Flow (No Measure)

General Warm-Up

1:30 Cardio Choice

–

2 x

:30 Jump Rope

10 Goblet Cossack Squats

5/5 Single Arm Dumbbell Press

5 Inchworm Push-Ups

10 Down Dog Toe Touch

Specific Warm-Up

2 x

5/5 Bulgarian Split Squat (light / working weight)

10 Renegade Row @ Warm-Up Loads

Strength: Bulgarian Split Squat + Renegade Rows (10 Rounds for weight)

10:00 EMOM

Minute 1: 5/5 Single Kettlebell Front Rack Bulgarian Split Squat

Minute 2: 12 Renegade Rows
Perform each split squat rep with a controlled 2-second eccentric, a pause at full contraction at the bottom, and a smooth, deliberate concentric back to the top. Select loads and tension that allow for a consistent, unbroken tempo across all five sets of each movement. We are combining two unilateral stability movements that heavily focus on anti-rotation work to challenge midline control and improve durability around the trunk. These are not load-chasing sets; mechanics and position are the entire point.

Modifications:

Level 1: 10:00 EMOM, Minute 1: 5/5 Bulgarian Split Squat (bodyweight or light load, no front rack), Minute 2: 8 Renegade Rows at a lighter load with a wider base for stability

Hotel Gym / Travel: 10:00 EMOM, Minute 1: 5/5 Bulgarian Split Squat with a single dumbbell held at the chest, Minute 2: 12 Dumbbell Renegade Rows on the floor

Primer (No Measure)

1-2 x

15 Double Unders

5 Dual Dumbbell Thrusters

15ft (4.5m) Dumbbell Farmers Walking Lunges

1 Partial Wall Walk + 1 Full Wall Walk

Use this to confirm dumbbell load, wall walk standard, and double under rhythm before “Warning Track” begins.

“Warning Track” (4 Rounds for time ↓ shorter is better)

For Time

Every 3:00 x 4 Sets

30 Double Unders

9 Dual Dumbbell Thrusters

30ft (9m) Dumbbell Farmers Walking Lunges

3 Wall Walks

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

Wall Walk: 10-inch from wall standard
Score = Sum Total Time

Goals: 2:00 per set

Time Cap: 3:00 per set

Stimulus: Upper Body Density and Interference

RPE: 7.5/10

Secondary Objective: Unbroken movements across all four sets.

[Warning Track: Levels] (4 Rounds for time ↓ shorter is better)

Level 2:

Every 3:00 x 4 Sets

30 Double Unders

9 Dual Dumbbell Thrusters

30ft (9m) Dumbbell Farmers Walking Lunges

3 Wall Walks 15-in from wall

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

Level 1:

Every 3:00 x 4 Sets

30 Single Unders

7 Dual Dumbbell Thrusters

30ft (9m) Dumbbell Farmers Walking Lunges

2 Wall Walks 30-in from wall

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

Masters 55+:

Every 3:00 x 4 Sets

30 Double Unders or 45 Single Unders

7 Dual Dumbbell Thrusters

30ft (9m) Dumbbell Farmers Walking Lunges

2 Wall Walks 20-in from wall

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

Every 3:00 x 4 Sets

45 Double Unders

9 Dual Dumbbell Thrusters

30ft (9m) Dumbbell Farmers Walking Lunges

3 Wall Walks

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

Hotel Gym / Travel:

Every 3:00 x 4 Sets

30 Double Unders or 45 Single Unders

9 Dual Dumbbell Thrusters

30ft (9m) Dumbbell Farmers Walking Lunges

3 Wall Walks or 5 Inchworm Push-Ups

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

PRVN Reset (No Measure)

For Quality:

3 Sets

6 Jefferson Curl (5050 tempo)

:40/:40 Ankle Dorsiflexion Rocker

6/6 x 90/90 Hip Switch w/ Fold

Intent: Intent: Reset and deload the spine and hips.

Optional Accessories (Checkmark)

For Quality:

3 Sets:

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

50ft (15m) Reverse Sled Drag

15/15 Side Lying Dumbbell External Rotations

The post WOD – Thu, Aug 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 (No Measure)

General Warm-Up

2-3 x

1:00 Cardio Choice

8 Walking Inchworm to Hollow

8/8 Dual Kettlebell Staggered Stance Romanian Deadlift

8 Russian Kettlebell Swings

12 Alternating Ice Skater Hops

Specific Warm-Up

5 Empty Barbell Sumo Deadlift

3 Sumo Deadlift @ light loads

3 Sumo Deadlift @ moderate loads

3 Sumo Deadlift @ 5-10% below working weight

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

Load is the same across all five sets. Athletes should select a weight they are confident they can execute with quality mechanics for every rep of every set, targeting 5-20lb (2.5-10kg) over our original testing max. This is not a build-to-heavy structure; it is a consistency and positional endurance test that accumulates over the cycle. The sumo deadlift has not been a focus in our recent programming, and it is a valuable tool for athletes looking to engage the hips more aggressively, emphasize glute drive, and operate in a slightly more upright torso position than a conventional pull.

Modifications:

Level 1: Every 3:00 x 5 Sets, 5 Sumo Deadlifts at a light-to-moderate load that allows full positional control; prioritize stance mechanics, hip hinge, and a clean lockout over adding weight

Hotel Gym / Travel: Every 3:00 x 5 Sets, 8 Dual Dumbbell Sumo Romanian Deadlifts or Single Leg Romanian Deadlifts, building to a moderate working load across the sets

Primer (No Measure)

2 Sets:

8/6 Calorie Echo Bike (building effort)

8 American Kettlebell Swings at working load

5 Box Jumps at working height

25/25ft (7.5/7.5m) Single Arm Overhead Carry at working load

Use this to confirm Echo Bike output, kettlebell load, box height, and overhead carry mechanics before “Bases Loaded” begins.

“Bases Loaded” (AMRAP – Rounds)

16:00 EMOM

Minute 1: 13/10 Calorie Echo Bike

Minute 2: 16 American Kettlebell Swings

Minute 3: 16 Box Jumps

Minute 4: 50/50ft (15/15m) Single Arm Overhead Carry

Kettlebell: 53/35lb (24/16kg) (Same load for KBS and OH Carry)

Box: 24/20in
Score = Successful Rounds Completed

Goals: Complete All 4 Rounds (16 Minutes) Successfully

Stimulus: Posterior Chain / Stability and Control

RPE: 7/10

Secondary Objective: Maintain a consistent, repeatable pace on the Echo Bike across all four rounds without spiking effort early.

[Bases Loaded: Levels] (AMRAP – Rounds)

Level 2:

16:00 EMOM

Minute 1: 10/8 Calorie Echo Bike

Minute 2: 14 American Kettlebell Swings

Minute 3: 14 Box Jumps

Minute 4: 50/50ft (15/15m) Single Arm Overhead Carry

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

Box: 24/20in

Level 1:

16:00 EMOM

Minute 1: 8/6 Calorie Echo Bike or 10/8 Calorie Row

Minute 2: 12 Russian Kettlebell Swings

Minute 3: 12 Box Step-Ups

Minute 4: 50/50ft (15/15m) Farmer Carry or Single Arm Carry at athlete-appropriate load

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

Box: 20in

Masters 55+:

16:00 EMOM

Minute 1: 10/8 Calorie Echo Bike

Minute 2: 14 American Kettlebell Swings

Minute 3: 14 Box Jumps or Box Step-Ups

Minute 4: 50/50ft (15/15m) Single Arm Overhead Carry

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

Box: 20in
Competitor:

16:00 EMOM

Minute 1: 15/12 Calorie Echo Bike

Minute 2: 16 American Kettlebell Swings

Minute 3: 16 Box Jumps

Minute 4: 50/50ft (15/15m) Single Arm Overhead Carry

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

Box: 24/20in

Hotel Gym / Travel:

16:00 EMOM

Minute 1: 1:00 Max Effort Bike or 200m Run

Minute 2: 16 American or Russian Kettlebell Swings

Minute 3: 16 Box Jumps or Broad Jumps

Minute 4: 50/50ft (15/15m) Single Arm Overhead Carry or Suitcase Carry

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

Box: 24/20in if available

PRVN Reset (No Measure)

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 Hamstring Curls

15 Banded Face Pulls

:30 Weighted Sorenson Hold

The post WOD – Wed, Aug 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 (No Measure)

General Warm-Up

400m Run

–

2 Rounds

10 Up Dog + Down Dog

:15 Down Dog Calf Gas Pedals

15 Banded Pull-Aparts

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

8 Bootstrap Squats w/Deep Squat Thoracic Rotations

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)

Start at 70% and build to a heavy set of five for the day across the five sets. This is not a true 5RM attempt, but athletes should arrive at the final set having pushed to something that represents a genuine heavy five, not a comfortable one.

Modifications:

Level 1: Every 2:00 x 5 Sets, 5 Bench Press at a moderate, technically consistent load building to a strong but not maximal effort; prioritize full range of motion and a braced midline over adding load

Hotel Gym / Travel: Every 2:00 x 5 Sets, 5 Dual Dumbbell Bench Press or Floor Press, building to a heavy set of five with dumbbells available

Primer (No Measure)

3-5 Ring Push-Ups @ 31×3 Tempo (Focusing on Positions / Finding Correct Height for Rings)

:15 Wall Lean March

2 x :15 Wall Lean Sprint / :10 Rest

5 Wall Ball Squats

5 Wall Ball Press

5 Wall Balls

–

1-2 Sets:

7/5 Ring Push-Ups

100m Run

10 Wall Balls at working loads

Use this to confirm ring height, wall ball load, and run pace before “Hit and Run” begins.

“Hit and Run” (Time)

For Time

3 Rounds

20/15 Ring Push-Ups

400m Run

25 Wall Balls

Ring Height: 10in off the floor (body parallel)

Wall Ball: 20/14lb (9/6kg), 10/9ft target
Score = Time

Goals: 11:00-13:00

Time Cap: 15:00

Stimulus: Upper Body Interference

RPE: 8.5/10

Secondary Objective: Consistent run splits across all three rounds, targeting 1:45-2:15 per lap.

[Hit and Run: Levels] (Time)

Level 2:

3 Rounds

15/12 Ring Push-Ups

400m Run

20 Wall Balls

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

Level 1:

3 Rounds

10 Ring Push-Ups or Push-Ups

400m Run

20 Wall Balls

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

Adjust Rings to body at 45 degree angle

Masters 55+:

3 Rounds

15/10 Ring Push-Ups

400m Run

20 Wall Balls

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

3 Rounds

20/15 Feet Elevated Ring Push-Ups

400m Run

30 Wall Balls

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

Hotel Gym / Travel:

3 Rounds

25/20 Push-Ups

400m Treadmill Run

30 Air Squats

PRVN Reset (No Measure)

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:

:45 Weighted Tall Plank

50ft (15m) Sled Push

:30 Weighted Wall Sit

10 Supine Leg Lowering @ 31×1 Tempo

The post WOD – Tue, Aug 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 (No Measure)

General Warm-Up

2:00 Row

– 1:00 Easy / :15 Arms Only / :15 Body and Arms / :15 Legs and Body / :15 Full Body

–

2 x

8 Scapular Pull-Ups

8 Bar Kip Swings

6/6 Single Arm Ring Rows

6 Tall Muscle Clean and Press

8 Good Mornings

Specific Warm-Up

200/150m Row @ moderate intensity

4-6 Elevator Kipping or Butterfly Pull-Ups , Building to Working Mods for the day

4 Push Jerk (Empty Barbell)

–

4-6 Kipping or Butterfly Pull-Ups @ working mod for the day

4 Push Jerk @ Warm-Up Load

Primer (No Measure)

1 x

200/150m Row @ workout intensity

4-6 Pull-Ups @ working modification for the day

4 Push Jerk @ working modification for the day

Use this to confirm row pace, pull-up mod, and pressing load before “CrossFit Community Cup E1” begins.

“CrossFit Community Cup E1” (Time)

“The Hopper”

For Time:

1000m Row

Then, 5 Rounds:

25 Pull-Ups

7 Shoulder to Overhead

Barbell: 135/85lb (61/39kg)
Score = Time

Goals: 13:00-16:00

Time Cap: 20:00

Stimulus: Muscular Endurance

RPE: 9.5/10

Secondary Objective: Unbroken shoulder to overhead every round across all five sets.

[CrossFit Community Cup E1: Levels] (Time)

Level 2:

For Time:

1000m Row

Then, 5 Rounds:

15 Pull-Ups

7 Shoulder to Overhead

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

Level 1:

For Time:

1000m Row

Then, 5 Rounds:

15 Ring Rows

7 Shoulder to Overhead

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

Masters 55+:

For Time:

1000m Row

Then, 5 Rounds:

15 Pull-Ups or Jumping Pull-Ups

7 Shoulder to Overhead

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

As prescribed

Hotel Gym / Travel:

For Time:

1000m Row or 1000m Run

Then, 5 Rounds:

15/10 Strict Pull-Ups

7 Dual Dumbbell Push Press

Dumbbells: heaviest available

Accessory Finisher (Checkmark)

For Quality:

3 Sets:

8/8 Single Arm Kettlebell Z-Press

10/10 Three Point Dumbbell Row

8/8 Split Stance Rotational Med Ball Throw

Choice on loads; focus on movement quality and intent.

PRVN Reset (No Measure)

For Quality:

4 Sets

5/5 Side-Lying Windmill

:30/:30 Bear Sit Hip IR

6 Dead Bug w/Reach (:04 down :04 up each rep)

5 Prone Y-Raise w/ :05s hold

Intent: Improve shoulder capsule control, trunk stability, and active hip rotation.

The post WOD – Mon, Aug 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

General Warm-Up

2:00 Cardio Choice

–

2 x

5/5 Worlds Greatest Stretch

5/5 Single Arm Upright Rows

5/5 Single Arm Strict Press

5/5 Kettlebell Windmill

20 Plank Shoulder Taps

10 Alternating V-Ups

5 Up Downs

Specific Warm-Up

2 x

6-8 GHD Sit-Ups (Building Range of Motion) or working alternative

6-8 Alternating Dumbbell Snatch (Building to working weights)

3-5 Burpees over Dumbbells

30-50m Farmers Carry (Building to Working Loads)

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

Every 6:00 x 4 Sets, For Time:

18 GHD Sit-Ups

14 Alternating Dumbbell Snatch

10 Lateral Burpees over the Dumbbells

200m Kettlebell Farmers Carry

Score = Sum Total Time

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

Kettlebells: 2 x 53/35lb (24/16kg)

–
Goals: 3:40-4:30 per set

Stimulus: Midline and Grip Endurance

RPE: 8/10

Secondary Objective: Consistent splits across all four sets; your last set cannot be your slowest set.

[Totally : Levels] (4 Rounds for time ↓ shorter is better)

Level 2:

Every 6:00 x 4 Sets, For Time:

16 GHD Sit-Ups

14 Alternating Dumbbell Snatch

8 Lateral Burpees over the Dumbbells

150m Kettlebell Farmers Carry

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

Kettlebells: 2 x 53/35lb (24/16kg)

Level 1:

Every 6:00 x 4 Sets, For Time:

16 AbMat Sit-Ups

12 Alternating Dumbbell Hang Snatch

8 Burpees

200m Kettlebell Farmers Carry

Dumbbells: 25/15lb (12/7kg)

Kettlebells: 2 x 26/18lb (12/8kg)

Masters 55+:

Every 6:00 x 4 Sets, For Time:

14 GHD Sit-Ups (reduced range)

12 Alternating Dumbbell Snatch

8 Lateral Burpees over the Dumbbells

200m Kettlebell Farmers Carry

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

Kettlebells: 2 x 35/26lb (16/12kg)

–
Competitor:

Every 6:00 x 4 Sets, For Time:

20 GHD Sit-Ups

14 Alternating Dumbbell Snatch

10 Lateral Burpees over the Dumbbells

200m Kettlebell Farmers Carry

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

Kettlebells: 2 x 70/53lb (32/24kg)

Hotel Gym / Travel:

Every 6:00 x 4 Sets, For Time:

18 V-Ups

14 Alternating Dumbbell Snatch

10 Lateral Burpees over the Dumbbells

200m Dumbbell Farmers Carry or 2:00 Dumbbell Farmers Hold

Dumbbells: heaviest available

Kettlebell: heaviest available

PRVN Reset

For Quality:

3 Sets

8 Prone Swimmers

1:00 Adductor Rock Back / side

1:00 Frog Pose

Intent: Open hips and inner thighs while restoring shoulder and thoracic motion. Grounding and restorative.

Optional Accessories (Checkmark)

For Quality:

3 Sets:

16 Plank Kettlebell Pull Through

1-2 / Side Turkish Get-Up

12/12 Single Arm Dumbbell Reverse Wrist Curls

The post WOD – Sun, Aug 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

General Warm-Up

2 x

200m Run

14 Air Squats

10 Scapular Pull-Ups

6 Strict Knee Raises

6/6 Single Arm Ring Row

14 Bear Plank Shoulder Taps

Specific Warm-Up

2 Rope Pull to Stands

8 Back Squats @ Warm-Up Loads

6/4 Push-Ups

–

1 Rope Climb or Partial Rope Climb

6 Back Squats @ Warm-Up to Working Loads

6/4 Push-Ups

–

Get to Working Loads and Modifications

“The Next Wave” (Time)

With a Partner, For Time

5 Rounds:

4 Rope Climbs (15ft)

20 Back Squats (from the Rig)

40/30 Hand-Release Push-Ups

200m Run (Together)

Time Cap: 36:00

Score = Time

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

Workout Flow: Partners share all reps on the rope climbs, back squats, and push-ups partitioned anyway they choose. The 200m run is completed together by both athletes before the next round begins. Seed teams on different stations at the start to allow natural flow and avoid traffic on the rig and ropes.
Goals: 28:00-32:00

Stimulus: Partner Workout / Chipper Feel

RPE: 8.5/10

Secondary Objective: Maintain consistent pacing with the goal of completing each round in under 6:00 minutes from the first rope climb to the end of the run.

[The Next Wave: Levels] (Time)

Level 2:

5 Rounds:

4 Rope Climbs (14ft)

20 Back Squats (from the Rig)

30/24 Hand-Release Push-Ups

200m Run (Together)

Barbell: 155/105lb (70/47.5kg)

Level 1:

5 Rounds:

4 Rope Pull to Stands

20 Back Squats (from the Rig or Rack)

30/24 Elevated Push-Ups

200m Run (Together)

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

Masters 55+:

5 Rounds:

3 Rope Climbs (15ft)

20 Back Squats (from the Rig)

30/24 Hand-Release Push-Ups

200m Run (Together)

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

Competitor:

5 Rounds:

2 Legless Rope Climbs + 2 Rope Climbs (15ft)

20 Back Squats (from the Rig)

40/30 Hand-Release Push-Ups

200m Run (Together)

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

Hotel Gym / Travel:

5 Rounds: Solo

8 Strict Pull-Ups

12 Goblet Squats

20/15 Hand-Release Push-Ups

200m Run

Dumbbells: heaviest / unbroken

PRVN Reset

For Quality:

4 Sets

6/side Thread the Needle

:45 Sphinx Pose

w/ Passive Breathing

6 Seated Thoracic Extension on Roller (3 sec pause at top)

Intent: Restore passive thoracic extension and rotation after overhead loading or pressing volume.

Optional Accessories (Checkmark)

For Quality:

4 Sets:

10/10 Single Arm Bent Over Row

10 Goblet Cyclist Squats

15/15 Banded Terminal Knee Extensions

The post WOD – Sat, Aug 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

General Prep

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

Barbell Primer

Clean Lift Off + Slow Pull Power Clean + Low Hang Power Clean

Rest 15 sec

Power Clean + 3 Split Jerks (1st Rep Pause in Dip, 2nd Rep Pause in Catch, 3rd Rep @ speed and tempo)

Clean and Jerk (Take 15:00 to Establish a 1RM Clean and Jerk)

This is the culmination of the clean and jerk cycle. The goal here is a clean, technical lift at the absolute top end of capacity, not a grind. Every attempt should look snappy and confident, with tension and quality positions from the floor through the catch. Athletes should build methodically and arrive at their top attempts with one or two lifts left in the tank, not chasing a number that requires a compromised position to hit. If the lift does not look like something worth counting, the load is too heavy. Keep attempts crisp, keep the bar moving efficiently, and trust the work that has been put in over this cycle.

Modifications:

Level 1: Every 3:00 x 5 Sets: 3 Hang Power Cleans + Split Jerk, working on building form and capacity here rather than chasing loads.

Hotel Gym / Travel: Every 3:00 x 5 Sets: 5/5 Single Arm Dumbbell Hang Clean and Split Jerks. This is good practice to work on development of precision and odd movement patterns keeping the movement of the foot and arm pressing overhead in a contralateral position.

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Goals: 5:00-10:00

Stimulus: Barbell Conditioning / Grip and Forearm Pump

RPE: 9.5/10

Secondary Objective: Maintain unbroken push jerks every round; breaking here creates the largest loss of time in the workout.

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

Level 2:

For Time

5 Rounds:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Barbell: 115/75lb, 52.5/34kg

Level 1:

For Time

5 Rounds:

9 Deadlifts

7 Hang Power Cleans

5 Push Jerks

Barbell: 75/55lb, 34/25kg

Masters 55+:

For Time

5 Rounds:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Barbell: 95/65lb, 43/30kg

[DT: Competitor & Travel] (Time)

Competitor:

Goal: Sub 6:00 or bust

Hotel Gym / Travel:

For Time

5 Rounds:

12 Dual Dumbbell Deadlifts

9 Dual Dumbbell Hang Power Cleans

6 Dual Dumbbell Push Jerks

Dumbbells: Challenging load, consistent across all five rounds

PRVN Reset

For Completion:

10:00 AMRAP

10/10 Banded Clamshell

25ft Duck Walk , Slow & Controlled

10/10 Banded Terminal Knee Extensions

:30 Standing Forward Fold

Optional Accessories (Checkmark)

For Quality:

4 Sets:

:30 Ring Side Plank Right

:30 Ring Side Plank Left

1:00 Plank on Elbows, Add Load if Able

-rest 1:00 between sets-

Set the ring 2-3 inches off the ground.

The post WOD – Fri, Aug 7 appeared first on CrossFit East River.