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:

2:00 Cardio Choice

–

10 Alternating Arm Swings

10 Back Slaps

10 Behind the Neck Elbow Punch Throughs

:20 Hand to Hand Wrist Circles

10 Bootstrap Squats

5/5 World’s Greatest Stretch

:15/:15 Crossbody Lat Stretch

–

2 Sets: (Priming the Legs and Shoulders for the Complex)

8 Barbell Good Mornings

6 Tall Muscle Cleans

6 Barbell Front Squats

6 Bradford Press w/Lockout

8 Scapular Pull-Aparts

–

2 Sets: Empty, Then Building

3 Clean Lift Offs

2 High Hang Power Cleans

2 Front Squats w/ :02 Pause in the Bottom

2 Split Jerks (Slow footwork, hold the receiving position :03)

–

Power Clean + Front Squat + Split Jerk

2 x 1+1+1 @ 45-55%

2 x 1+1+1 @ 55-65%

1 x 1+1+1 @ 65-70%

Clean and Jerk (Power Clean + Front Squat + Split Jerk

For Load
Every 2:00 x 6 Sets
1 Power Clean + 1 Front Squat + 1 Split Jerk @ 70%+
Percentages are based off the 1RM of the limiter in the complex.)

Loading Notes

• Start at 70% and build across the six sets to a heavy complex for the day, not a max single.

• The limiter is the split jerk for most athletes, so pick the number that keeps the overhead clean and locked.

• If footwork gets sloppy or the front squat stalls, hold the load for the remaining sets rather than climbing.

“Interlocked” (Time)

For Time

5 Rounds

10 Thrusters

20 Alternating Dumbbell Snatch

10 Burpee Pull-Ups

Time Cap: 17:00

Score = Time

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

Dumbbell: 50/35lb (22.5/15kg)
Goals: 13:00-16:00

Stimulus: Muscular Endurance / Upper Body Interference

RPE: 8.5/10

Primary Objective: Unbroken thrusters every round.

Secondary Objective: Complete the dumbbell snatches and burpee pull-ups in under 2:00 each round.

[Interlocked:Levels] (Time)

Level 2:

5 Rounds

10 Thrusters

20 Alternating Dumbbell Snatch

10 Burpee Pull-Ups

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

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

Level 1:

4 Rounds

10 Thrusters

16 Alternating Dumbbell Snatch

8 Burpee Jumping Pull-Ups

Barbell: 45/35lb (20/15kg)

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

Masters 55+:

5 Rounds

10 Thrusters

20 Alternating Dumbbell Snatch

10 Burpee Pull-Ups

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

Dumbbell: 30/20lb (14/9kg)

Competitor:

5 Rounds

10 Thrusters

20 Alternating Dumbbell Snatch

10 Burpee Chest to Bar Pull-Ups

Barbell: 115/75lb (52/34kg)

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

Hotel Gym / Travel:

5 Rounds

10 Dual Dumbbell Thrusters

20 Alternating Dumbbell Snatch

10 Burpee Pull-Ups

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

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

PRVN Reset (No Measure)

For Quality:

3 Sets:

:30/:30 Child’s Pose with Lat Reach (nasal breathing, long exhale through the armpit)

8/8 Supine Overhead Dowel Pullover with Ribs Down (slow, exhale at the end range)

:30/:30 Couch Stretch (squeeze the glute, breathe into the front of the hip)

10 x 90/90 Hip Switch w/Forward Fold

Optional Accessories (Checkmark)

For Quality:

3 Sets:

10/10 Single Arm Strict Press

15 Banded Face Pulls

12 Weighted GHD Hip Extensions

Choice on Loads

The post WOD – Mon, Sep 28 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

1:30 Cardio Choice (Row Ideally)

–

10 Banded Pull-Aparts

:20/:20 Crossbody Lat Stretch

10 Down Dog to Up Dog

8 Inchworm Push-Ups

16 Bear Plank Shoulder Taps

:15 Dead-Hang + :15 Active Hang

10 Alternating Arm Swings

–

2 Sets:

10 Banded Good Mornings

8 Scapular Pull-Ups

10 Hollow Rocks

8/8 Single Arm Dumbbell Bent Over Row @ Light Load (Priming the Lats and Grip for Rope Climbs)

Specific Prep

3/3 Single Arm Rope Rows

3 Pull to Stands

3 Rope Foot Clamps and Stand

–

1-2 Rope Climbs @ Half Height or working modification for the day

–

2-3 Sets: Starting Light then working to working loads

6-8 Supine Grip Bent Over Barbell Row (Flat back, hips still, drive the bar to the belly)

6-8 Dual Dumbbell Hammer Curls @ Warm-Up Loads

–

Use to confirm barbell load, dumbbell loads, and the rope climb variation before the first working set.

Rope Climb + Supine Grip Bent Over Barbell Row + Dual Dumbbell Hammer Curls (Checkmark)

Every 4:00 x 4 Sets

3/2 Rope Climbs

12 Supine Grip Bent Over Barbell Row

18 Dual Dumbbell Hammer Curls

Suggested Loads

Barbell: 115/75lb (52/34kg)

Dumbbells: 2 x 30/20lb (14/9kg)
• Loads are suggested, not prescribed; pick weights that keep all 12 rows strict and all 18 curls in two sets or fewer on the final round.

• Rope climbs come first while grip is fresh, get up and down under control rather than racing the interval.

• Aim to finish each set around 2:30-3:00 so there is real rest before the next interval starts.

Accessory Finisher (Checkmark)

For Quality

4 Sets:

10/10 Russian Twist Medball Throw

:30 Weighted Sorenson Hold

1:00 Forearm Plank Hold

PRVN Reset (No Measure)

For Quality:

3 Sets:

:30/:30 Banded Lat Hang (tall spine, let the ribs drop, nasal breathing)

:30/:30 Barbell or Ball Forearm Smash (slow passes, elbow to wrist)

8/8 Supinated Wall Slides (thumb to the wall, open the biceps, exhale at end range)

:30 Puppy Dog Pose (chest heavy, long exhale)

25ft/7.5m Quadruped Crawl (easy tempo, load the hands, unload the head)

Move slow here. The rope and the rows took the lats, forearms and elbows, so we’re giving length back to the front of the arm and space to the shoulder. Nothing should feel like effort; if you’re gripping, back off and breathe.

The post WOD – Sun, Sep 27 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 (Bike Ideally)

–

2 Sets:

8 Bootstrap Squats

6 Inchworm Push-Ups

16 Bear Plank Shoulder Taps

8/8 Quadruped Thoracic Rotations

:30 Alternating Active Pigeon Stretch

10/10 Hand to Hand Wrist Circles

Specific Prep

Wall Walk Build (Simple to Complex):

3-4 Push-Up to Down Dog

:20 Down Dog Toe Touches

2 Partial Wall Walks (Hips over the shoulders, ribs down)

2 Wall Walks (:05 hold at the top, walk the hands out under control)

2 Synchro Wall Walks with a partner

–

2 Sets with an Empty Barbell:

5 Romanian Deadlifts

5 Tall Muscle Cleans

5 Hang Power Cleans

5 Barbell Squat Jumps

“Pack Mentality” (Time)

For Time, Teams of 3

Station 1, 1 Athlete Working

Bike Calories

Station 2, 2 Athletes Working

10 Rounds

4 Synchro Wall Walks

16 Power Cleans (Split)

12 Synchro Line-Facing Burpees

Time Cap: 32:00

Score = Time

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

Wall Walk: 10-in

Bike Calories, MMM / MMF / FFM / FFF

Echo Bike: 300 / 275 / 245 / 215

Assault Bike: 300 / 275 / 250 / 225

BikeErg: 320 / 300 / 280 / 255

Flow: One athlete accumulates bike calories at all times while the other two complete the synchro station together. Power cleans are split however the two working athletes choose. Athletes may rotate stations at any time. The workout is complete when both the calorie total and all 10 rounds are finished.
Goals: 22:00-27:00

Stimulus: Team Workout, Strategy, Endurance

RPE: 8.5/10

Primary Objective: Keep both stations moving continuously by rotating athletes before output or synchronization deteriorates.

Secondary Objective: Hold consistent round times at Station 2 while accumulating bike calories at a strong, sustainable pace.

[Pack Mentality: Levels] (Time)

Level 2:

10 Rounds: 3 Synchro Wall Walks , 16 Power Cleans, 12 Synchro Line-Facing Burpees

Barbell: 115/75lb (52/34kg)

Wall Walk: 15-in

Bike Calories, MMM / MMF / FFM / FFF

Echo Bike: 260 / 240 / 215 / 190

Assault Bike: 260 / 240 / 220 / 200

BikeErg: 280 / 260 / 240 / 220

–

Level 1:

8 Rounds: 4 Synchro Partial Wall Walks , 16 Hang Power Cleans, 10 Synchro Line-Facing Burpees

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

Bike Calories, MMM / MMF / FFM / FFF

Echo Bike: 220 / 200 / 180 / 160

Assault Bike: 220 / 200 / 185 / 165

BikeErg: 235 / 220 / 205 / 185

–

Masters 55+:

10 Rounds: 2 Synchro Wall Walks , 10 Power Cleans, 10 Synchro Line-Facing Burpees

Barbell: 95/65lb (43/29kg)

Wall Walk: 20-in

Bike Calories, MMM / MMF / FFM / FFF

Echo Bike: 250 / 230 / 205 / 180

Assault Bike: 250 / 230 / 210 / 190

BikeErg: 270 / 250 / 235 / 210

–

Competitor:

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

Bike Calories, MMM / MMF / FFM / FFF

Echo Bike: 330 / 300 / 270 / 240

Assault Bike: 330 / 300 / 275 / 250

BikeErg: 350 / 330 / 305 / 280

–

Hotel Gym / Travel:

Teams of 3, 10 Rounds: 4 Synchro Wall Walks , 12 Dual Dumbbell Power Cleans, 12 Synchro Line-Facing Burpees, with one athlete accumulating machine calories

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

Machine Calories: 300 / 275 / 245 / 215

–

Big Class Notes:

We should be able to run this with teams of 3 for the use of the Bike and Wall Space. If needed adjust to any machine equivalent to allow for this to flow well. If Wall Space is limited. Have have the teams move the opposite direction on the 10-round triplet.

PRVN Reset (No Measure)

For Quality:

3 Sets:

:30/:30 Wall Supported Pec Opener (nasal breathing, let the chest sink on the exhale)

:30/:30 Couch Stretch (square the hips, long exhale to release the quad)

8/8 Quadruped Thoracic Reach Through (slow, follow the hand with your eyes)

:30 Child’s Pose with Wrist Flexor Stretch (palms up, then palms down)

Intent: Open the shoulders and thoracic spine after the Wall Walks and cleans, and flush the quads and hip flexors from the bike. Long exhales, no forcing the end range.

Optional Accessories (Checkmark)

For Quality:

3 Sets:

12-15 Chest Supported Dumbbell Row (moderate)

25/25ft (7.5/7.5m) Bottoms Up Kettlebell Waiters Walk (challenging but unbroken)

10 Incline Bench Dumbbell Y Raise

:30 Wall Facing Handstand Hold

The post WOD – Sat, Sep 26 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

1:30 Cardio Choice

2 Sets:

8 Inchworm Push-Ups

20 Bear Plank Shoulder Taps

:15 Dead-Hang + :15 Active Hang

8 Scapular Pull-Ups

10 Hollow Rocks

Specific Prep

2-3 Sets w/empty barbell, then light loads

5 Bench Press @ 21×1 (Feet planted, shoulder blades pinned, bar to the same spot every rep)

8-10 Band Bench Apart

–

Then Build:

5 Reps @ 40-50%

4 Reps @ 55-60%

3 Reps @ 65-70%

2 Reps @ 70-75%

Bench Press (8 Rounds for weight)

Every 2:00 x 6 Sets

Set 1: 3 Reps @ 80%

Set 2: 3 Reps @ 80%

Set 3: 3 Reps @ 80%

Set 4: 2 Reps @ 80%+

Set 5: 2 Reps @ 80%+

Set 6: 2 Reps @ 85%

Percentages are based off a 1RM Bench Press.
• Sets 4 and 5 can creep above 80% if bar speed on the triples was strong; set 6 is the top set at 85%.

• If bar speed slows or a rep needs a spotter’s touch, hold the load rather than climbing.

“Apex” (Time)

For Time

50 Wall Balls

30 Toes to Bar

50ft (15m) Dual Kettlebell Front Rack Walking Lunge

20 Toes to Bar

50ft (15m) Dual Kettlebell Front Rack Walking Lunge

10 Toes to Bar

Time Cap: 14:00

Score = Time

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

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

Dumbbells (Alternative): 2 x 50/35lb (22.5/15kg)
Goals: 8:00-12:00

Stimulus: Midline and Leg Endurance

RPE: 8.5/10

Primary Objective: Maintain sustainable toes to bar sets as fatigue accumulates.

Secondary Objective: Go unbroken on both lunge lengths.

[Apex: Levels] (Time)

Level 2:

40 Wall Balls

24 Toes to Bar

50ft (15m) Dual Kettlebell Front Rack Walking Lunge

16 Toes to Bar, 50ft (15m) Dual Kettlebell Front Rack Walking Lunge

8 Toes to Bar

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

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

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

–

Level 1:

30 Wall Balls,

20 Hanging Knee Raises,

50ft (15m) Single Kettlebell Front Rack or Goblet Walking Lunge

15 Hanging Knee Raises

50ft (15m) Single Kettlebell Front Rack or Goblet Walking Lunge

10 Hanging Knee Raises

Wall Ball: 14/10lb (6/4kg), 9/8ft Target

Kettlebell: 1 x 35/18lb (16/8kg)

Dumbbell (Alternative): 1 x 35/25lb (15/12kg)

–

Masters 55+:

40 Wall Balls,

24 Toes to Bar,

50ft (15m) Dual Kettlebell Front Rack Walking Lunge

16 Toes to Bar

50ft (15m) Dual Kettlebell Front Rack Walking Lunge

8 Toes to Bar

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

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

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

–

Competitor:

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

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

–

Hotel Gym / Travel:

30 Dumbbell Thrusters

30 V-Ups

50ft (15m) Dual Dumbbell Front Rack Walking Lunge ,

20 V-Ups

50ft (15m) Dual Dumbbell Front Rack Walking Lunge ,

10 V-Ups

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

–

Big Class Notes:

Stagger Athletes on a 3:00 Delay to allow for use of the Dual Kettlebell Kettlebell Front Rack Lunge if needed or move to Dual Dumbbell Front Rack Walking Lunge

PRVN Reset (No Measure)

For Quality:

3 Sets:

:30/:30 Doorway Pec Stretch (elbow at shoulder height, turn away from the hand, long exhale)

:30/:30 Half Kneeling Ankle Rock (knee tracks over the toe, heel stays down)

:30 Passive Bar Hang or Lat Stretch on Rig (nasal breathing, let the shoulders and midline decompress)

25ft/7.5m Duck Walk

Optional Accessories (Checkmark)

For Quality:

3 Sets:

12-15 Dual Kettlebell Sumo Deadlift (moderate)

10/10 Half Kneeling Single Arm Landmine Press

:15/:15 Copenhagen Plank

:15/:15 Side Star Plank

The post WOD – Fri, Sep 25 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)

–

:20/:20 Crossbody Lat Stretch

5/5 World’s Greatest Stretch

8/8 Quadruped Thoracic Rotations

12 Banded Pull-Aparts

10 Banded Passthroughs

10 Down Dog to Up Dog

10 Down Dog Toe Touches

–

2 Sets: (Priming Positions)

10 Banded Good Mornings

8 Single Leg Toe Touches (4/4)

10 Glute Bridges

16 Bear Plank Shoulder Taps

Specific Prep

6 Inchworm Push-Ups

6 Down Dog Pike Push-Ups

:15 Wall Supported Handstand Hold

2-3 Eccentric Handstand Push-Ups or Box Pike Handstand Push-Ups

3-5 Strict Handstand Push-Ups or working modification for the day (Head to hands triangle, ribs down, push all the way to lockout)

–

2 Sets: Empty Bar, Then Building

5 Barbell Romanian Deadlifts

3 Deadlift Lift Offs to Knee (Focus on tension over the bar and bar close)

3 Deadlifts @ Warm-Up Loads

–

5 Deadlifts @ Working Load (Confirming the load and the break plan)

15/12 Cal Row, building the last :20 to intended workout pace (Long legs, quiet hands, find the damper and drag you plan to live at for 50/40 calories)

“Natural Selection” (AMRAP – Rounds & Reps)

20:00 AMRAP

50/40 Calorie Row

35 Deadlifts

20 Strict Handstand Push-Ups

Score = Rounds + Reps

Barbell: 205/145lb (93/66kg)
Goals: ~3 Rounds, +/- 10-20 Reps

Stimulus: Mixed Modal Muscular Endurance

RPE: 7.5/10

Primary Objective: Complete the row in under 3:00 and the deadlifts in under 2:00 each round.

Secondary Objective: Maintain sets of 5 or more on the strict handstand push-ups.

[Natural Selection: Levels] (AMRAP – Rounds & Reps)

Level 2:

45/35 Calorie Row

30 Deadlifts

15 Strict Handstand Push-Ups

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

–

Level 1:

35/28 Calorie Row

25 Deadlifts

15 Box Pike Push-Ups or Dumbbell Strict Press

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

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

–

Masters 55+:

40/32 Calorie Row,

30 Deadlifts,

15 Strict Handstand Push-Ups or Box Pike Handstand Push-Ups

Barbell: 155/105lb (70/48kg)

–

Competitor:

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

–

Hotel Gym / Travel:

20:00 AMRAP:

3:00 Machine

40 Dual Dumbbell Deadlifts

20 Strict Handstand Push-Ups or Dual Dumbbell Push Press

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

–

Big Class Notes:

Start athletes on a delay for the rower, or start half the class on the deadlifts and half on the row to segment machine use. If numbers are still high, run this version:

Every 7:00 x 3 Sets

50/40 Calorie Row

35 Deadlifts

20 Strict Handstand Push-Ups

Barbell: 205/145lb (93/66kg)

Have half the class work up the movement order and half work down, or start groups on a 3:30 delay.

For three groups:

Every 7:00 x 3 Sets

25/20 Calorie Row

35 Deadlifts

8 Shuttle Runs 25/25ft (7.5/7.5m)

20 Strict Handstand Push-Ups

Barbell: 205/145lb (93/66kg)

Starting on a 2:00 Delay Here

PRVN Reset (No Measure)

For Quality:

3 Sets:

:30/:30 Half Kneeling Hamstring Stretch (nasal breathing, long exhale over the front leg)

:45 Child’s Pose w/ Side Bend, :45/:45 (let the lats and low back unwind after the pulling volume)

:30/:30 Half Kneeling Hip Flexor + Overhead Reach (ribs down, reach tall, do not arch)

8/8 Quadruped T-Spine Rotation w/ Reach (slow, eyes follow the hand)

:30 Shoulder Extension Stretch (hands behind on a box or bench, breathe into the front of the chest)

Intent: Reinforce spine rotation, shoulder mobility, and restore range motion and tissue health.

Optional Accessories (Checkmark)

For Quality:

4 Sets:

12-15 Incline Dumbbell Bench (moderate)

10/10 Side Lying Dumbbell External Rotations

12-15 Ring Hamstring Curls

:20 Feet Elevated Hamstring Plank

Intent: Shoulder Health and Hamstring Strength and Durability

The post WOD – Thu, Sep 24 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

1:30 Cardio Choice

–

:20/:20 Samson Stretch

10 Bootstrap Squats

:20 Alternating Scorpions

5/5 Thread the Needle to Thoracic Rotation

–

2 Sets:

25/25ft (7.5/7.5m) Lateral Band Walk

25/25ft (7.5/7.5m) Monster Band Walk

8 Air Squats with a :02 Pause in the Bottom

12 Banded Pull-Aparts

:15 Dead Hang + :15 Active Hang

Specific Barbell Prep

5 Back Squats @ Empty Barbell (Brace before the descent, consistent depth every rep)

–

4 Back Squats @ 40-50%

3 Back Squats @ 50-60%

2 Back Squats @ 60-70% (Building to the first working set)

Back Squat (Every 3:00 x 4 Sets
Set 1: 6 Reps @ 72-77%
Set 2: 6 Reps @ 72-77%
Set 3: 6 Reps @ 72-77%
Set 4: 6 Reps @ 72-77%
Percentages are based off a 1RM Back Squat.)

Loading Notes

• Reps drop by 2 from the progression three weeks ago while percentages have increase a bit here, so pick a load inside the range and repeat it across all four sets.

• This is funnel style periodization: we built mechanics through time under tension early, hit higher percentage and lower volume last week, and now we sit in the middle to express both.

• If set three starts to grind or depth changes, hold the load or come down slightly for set four; quality wins over the number on the bar.

“The Chase” (AMRAP – Rounds & Reps)

For Reps

3 Sets

5:00 AMRAP

12 Pull-Ups

15 AbMat Sit-Ups

18 Air Squats

Rest 1:00 b/t Sets

17:00 Clock

Score = Total Rounds + Reps
Goals: ~3 Rounds per Set

Stimulus: Bodyweight Conditioning / Gymnastics Density

RPE: 8/10

Primary Objective: Two sets or less on the pull-ups every round.

Secondary Objective: Consistent pacing round to round and set to set.

[The Chase: Levels] (AMRAP – Rounds & Reps)

Level 2:

3 Sets

5:00 AMRAP

9 Pull-Ups

15 AbMat Sit-Ups

18 Air Squats

Rest 1:00 b/t Sets

–

Level 1:

3 Sets

5:00 AMRAP

9/7 Banded Strict Pull-Ups or 12 Ring Rows

12 AbMat Sit-Ups

15 Air Squats

Rest 1:00 b/t Sets

–

Masters 55+:

3 Sets

5:00 AMRAP

9 Pull-Ups

12 AbMat Sit-Ups

15 Air Squats

Rest 1:00 b/t Sets

–

Competitor:

3 Sets

5:00 AMRAP

12 Chest to Bar Pull-Ups

15 GHD Sit-Ups

18 Air Squats

Rest 1:00 b/t Sets

–

Hotel Gym / Travel:

3 Sets

5:00 AMRAP

9/7 Strict Pull-Ups

15 AbMat Sit-Ups

18 Air Squats

Rest 1:00 b/t Sets

PRVN Reset (No Measure)

For Quality:

3 Sets:

:30 Dead Hang from Pull-Up Bar (relaxed grip, let the lats and elbows decompress)

:30/:30 Couch Stretch (nasal breathing, long exhale, let the front of the hip soften)

8/8 Quadruped Adductor Hip Rock (slow, sit back only as far as depth stays clean)

:30/:30 Crossbody Lat Stretch

:45 Child’s Pose (three long breaths per side of the ribcage)

Optional Accessories (Checkmark)

For Quality:

3 Sets:

12 Dual Dumbbell Bicep Curls

200ft (60m) Unbroken Farmers Carry

:30 Hollow Hold

100ft (30m) Sled Push

Choice on Loads, Challenging

The post WOD – Wed, Sep 23 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 (Bike Ideally)

–

:20 Hand to Hand Wrist Circles

:20 Back Slaps

:20 Alternating Arm Swings

10 Down Dog Toe Touches

10 Alternating Scorpions

5/5 World’s Greatest Stretch

10 Bootstrap Squats

–

2 Sets (Priming the Pull and Front Rack):

8 Barbell Good Mornings

5 Tall Muscle Cleans

8 Behind the Neck Elbow Punch Throughs

3 Barbell Squat Jumps

5 Front Squats @ empty barbell

Specific Barbell Prep

3 Clean Lift Offs @ empty barbell (Slow off the floor, lats on, shoulders stay over the bar)

3 Segment Power Cleans, pausing :02 at the knee

3 Low Hang Power Cleans, pausing :02 in the low hang (Weight mid-foot, chest tall, no rocking out of the pause)

–

3-4 Sets: building from light loads to 70%

1 Segment Power Clean (Knee) + 1 Paused Low Hang Power Clean (Rehearse the :10 rest and reset rhythm between complexes)

Power Clean (Every 2:30 x 5 Sets @ 70%+
2 Complexes
1 Segment Power Clean (Knee)
1 Paused Low Hang Power Clean
-rest :10 b/t complexes-
Percentages are based on the 1RM Power Clean.)

Loading Notes

• Each set is 2 rounds of the complex; drop the bar between complexes and take :10 before starting round two.

• Rep 1 begins from the floor with a pause at mid shin on the ascent; Rep 2 is a low hang rep with a pause in the bottom of the hang, below the knee.

• Begin at 70% and build in small jumps to no more than 8 RPE this week; a good target is around 85%.

“Fight or Flight” (Time)

For Time

400m Run

20 Burpee Box Jump Overs (Facing)

30/22 Calorie Bike

20 Burpee Box Jump Overs (Facing)

Time Cap: 12:00

Score = Time

Box: 24/20in

Bike: 30/22 Echo, 32/26 Bike Erg, 32/23 Assault Bike
Goals: 7:00-11:00

Stimulus: Leg Stamina / Burner

RPE: 10/10

Primary Objective: Start fast, finish faster.

Secondary Objective: Hold a repeatable burpee cadence in both sets.

[Fight or Flight: Levels] (Time)

Level 2:

For Time (12:00 Time Cap)

400m Run

16 Burpee Box Jump Overs (Facing)

24/18 Cal Echo Bike, 26/21 Cal Bike Erg, 26/20 Cal Assualt Bike

16 Burpee Box Jump Overs (Facing)

Box: 24/20in

–

Level 1:

For Time (12:00 Time Cap)

300m Run

12 Burpee Box Step Overs

18/13 Cal Echo Bike, 20/16 Cal Bike Erg, 20/15 Cal Assault Bike

12 Burpee Box Step Overs

Box: 20/16in

–

Masters 55+:

For Time (12:00 Time Cap)

400m Run

16 Burpee Box Jump Overs (Facing) or Burpee Box Step Overs

24/18 Calorie Echo Bike, 26/21 Cal Bike Erg, 26/20 Cal Assualt Bike

16 Burpee Box Jump Overs (Facing) or Burpee Box Step Overs

Box: 20/16in

[Fight or Flight: Levels] (Time)

Competitor:

As Prescribed

–

Hotel Gym / Travel:

For Time (12:00 Time Cap)

400m Run

20 Dumbbell Facing Burpees

2:00 Cardio Choice @ Hard Effort

20 Burpee Bench Jump Overs

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

Run heats on a 2:00 stagger so the bikes clear, or start half the class on the bike and half on the run, keeping the same movement order for each group.

Alternatively Start the entire class on the Bike, starting on 2:00 and having 1:50 as time cap for the bike to allow fro 3-4 groups to run through the workout.

PRVN Reset (No Measure)

For Quality:

2 Sets:

:30/:30 Calf Stretch on Wall or Plate (knee straight, then soft bend)

:30/:30 Half Kneeling Hip Flexor Stretch (posterior tilt, ribs down)

:30 Childs Pose (nasal breathing, long exhale)

8/8 Supine Figure-4 Glute Stretch with Slow Rock

:30 Legs Up the Wall Breathing (4 count in, 6 count out)

Optional Accessories (Checkmark)

For Quality:

3 Sets:

10-12 Weighted GHD Hip Extensions

:45 Sorenson Hold

100ft (30m) Reverse Sled Drag or :45 Reverse Band Walk

1:00 Forearm Plank

The post WOD – Tue, Sep 22 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

–

10 PVC Pass-Throughs

10 PVC Around the Worlds

:20/:20 Standing PVC Pipe Prayer Stretch

10 Alternating Iron Cross Stretch

10 Down Dog Toe Touches

8 Inchworm Push-Ups

10 Bootstrap Squats

:30 Jump Rope Practice

–

2 Sets: (Priming the Legs and Ankles for Depth Jumps)

10 Alt Box Step-Ups

8 Air Squats @ 20×1 Tempo

:20/:20 Crossbody Lat Stretch

6 Pogo Hops in Place (Stiff ankles, quiet feet, off the ground fast)

Specific Barbell Prep

2 Sets w/ Empty Barbell:

5 Hang Muscle Snatch

5 Snatch Balance

5 Overhead Squats (:02 pause in the bottom, armpits forward)

3 Power Snatch (Snappy turnover, strong lockout in a quarter squat)

–

Then Build to Working Loads for the Complex:

3 @ 50%

2 @ 60%

1+2+1 @ 65-70% (Reset the breath and the setup between each rep of the complex)

Power Snatch (12:00 EMOM
Minute 1: 1 Power Snatch + 2 Overhead Squats + 1 Power Snatch
Minute 2: 3 Depth Jump to Box Jump
Depth Jump to Box Jump: Bench or 20in Box to the same height or a higher box)

Loading Notes

• Work at 70-80% of the limiter in the complex, which is the Overhead Squat for most athletes.

• Reps are touch and go today, the bar does not leave the hands or the overhead position mid-complex.

• Depth jump height stays modest and the landing box can build, but only if the reps stay quiet and powerful.

“Ambush” (AMRAP – Rounds & Reps)

For Time

10 Rounds

3 Power Snatches

6 Hand-Release Push-Ups

30 Double Unders

Work 2:15 / Rest :45 x 3 Sets

After the third rest period, continue working without additional mandatory rest until all 10 rounds are completed.

Time Cap: 15:00

Score = Rounds + Reps

Barbell: 135/95lb (61/43kg)
Goals: 11:00-14:00

Stimulus: Barbell Cycling / Grip / Upper Body Density

RPE: 8/10

Primary Objective: Complete each working round in roughly 1:00.

Secondary Objective: Quick singles or touch and go on the snatches with efficient hands on the bar.

[Ambush: Levels] (AMRAP – Rounds & Reps)

Level 2:

10 Rounds

3 Power Snatches

6 Hand-Release Push-Ups

30 Double Unders

Barbell: 115/75lb (52/34kg)

–

Level 1:

8 Rounds

3 Hang Power Snatches

6 Push-Ups

50 Single Unders

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

–

Masters 55+:

10 Rounds

3 Power Snatches

6 Hand-Release Push-Ups

30 Double Unders

Barbell: 95/65lb (43/29kg)

[Ambush: Levels] (AMRAP – Rounds & Reps)

Competitor:

10 Rounds

3 Power Snatches

6 Deficit Plate Push-Ups

30 Double Unders

Barbell: 155/105lb (70/48kg)

Plates : 45lb/20kg Bumpers

–

Hotel Gym / Travel:

10 Rounds

3 Dual Dumbbell Power Snatches

6 Hand-Release Push-Ups

30 Double Unders or :30 Jump Rope

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

PRVN Reset (No Measure)

For Quality:

3 Sets:

:30/:30 Crossbody Lat Stretch (nasal breathing, sink into the exhale)

5 Supine Supinated Overhead Reach w/ PVC (3 long breaths per rep)

:45 Supported Deep Squat (heels down, elbows inside the knees, let the hips settle)

:30/:30 Half Kneeling Hip Flexor + Overhead Reach (ribs stacked, squeeze the back glute)

:30 Standing Calf Stretch / side

Optional Accessories (Checkmark)

For Quality:

3 Sets:

10/10 Half Kneeling Paloff Press w/Rotation

12-15 Prone Incline Dumbbell Rear Delt Fly (light to moderate, pause at the top)

:45 Prone Trap 3 Raise Hold

:45/:45 Side Plank

The post WOD – Mon, Sep 21 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)

–

12 Banded Pull-Aparts

6/6 Thread the Needle to Thoracic Rotations

:30 Dead-Bug

:20 Extended Reverse Plank Bridge

:30 Bird Dog from Crawling

–

2 Sets

5 Inchworm Push-Ups

:20 Hollow Hold

5/5 Kettlebell Windmills @ Light Load

5/5 Single Arm Kettlebell Strict Press @ Light Load

Specific Prep

12/9 Calorie Row (Building to Working Pace)

5/5 Half Kneeling Kettlebell Press

3/3 Get-Up to Elbow, Then 1/1 Full Turkish Get-Up @ Light Load

8 Slow Landmine Trunk Rotations @ Light Load (Controlled Tempo)

8 Renegade Rows @ Light Load (Hips Square, No Rocking)

5 GHD Sit-Ups @ Reduced Range (Confirming Range of Motion)

Strength Circuit (Checkmark)

12:00 EMOM (4 Sets / Each)

Minute 1: 1/1 Turkish Get-Up

Minute 2: 8/8 Landmine Trunk Rotations

Minute 3: 16 Renegade Rows

Choice on Loads
• Turkish Get-Up: challenging weight, but quality form; hit all positions on the way up and all the way back down before starting the next rep on the other arm.

• Landmine Trunk Rotations: all 8 in one direction, then all 8 in the other, loading is controlled with tempo @ 20×1.

• Renegade Rows: Right Arm = Rep 1, Left Arm = Rep 2 and so on, 8 reps per arm for 16 alternating reps.

“Play It As It Lies” (AMRAP – Reps)

For Reps

3 Sets:

1:00 Row

Rest :30

1:00 GHD Sit-Ups

Rest :30

1:00 Single Arm Kettlebell Clean and Press

Rest :30

Score = Reps

Kettlebell: 53/35lb (24/16kg)
Goals: 20/16 Cal+, 20+ GHD Sit-Ups, 12+ Reps

Stimulus: Midline and Pulling Capacity

RPE: 8/10

Primary Objective: Repeat the same numbers or better across all three sets.

Secondary Objective: Move for the full minute on every station, no early stops.

[Play It As It Lies: Levels] (AMRAP – Reps)

Level 2:

3 Sets:

1:00 Row

Rest :30

1:00 GHD Sit-Ups (Reduced Range)

Rest :30

1:00 Single Arm Kettlebell Clean and Press

Rest :30

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

–

Level 1:

3 Sets:

1:00 Row

Rest :30

1:00 AbMat Sit-Ups

Rest :30

1:00 Single Arm Kettlebell Clean and Press

Rest :30

Kettlebell: 35/18lb (16/8kg)

–

Masters 55+:

3 Sets:

1:00 Row

Rest :30

1:00 GHD Sit-Ups (Reduced Range) or AbMat Sit-Ups

Rest :30

1:00 Single Arm Kettlebell Clean and Press

Rest :30

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

–

Competitor:

3 Sets:

1:00 Row

Rest :30

1:00 GHD Sit-Ups

Rest :30

1:00 Single Arm Kettlebell Clean and Press

Rest :30

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

–

Hotel Gym / Travel:

3 Sets:

1:00 Cardio Choice

Rest :30

1:00 AbMat Sit-Ups or V-Ups

Rest :30

1:00 Single Arm Dumbbell Clean and Press

Rest :30

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

–

Big Class Option:

3 Sets:

1:00 Row

:15 Transition

1:00 GHD Sit-Ups

:15 Transition

1:00 Single Arm Kettlebell Clean and Press

Rest 2:00 b/t Sets

Kettlebell: 53/35lb, 24/16kg

This will allow a 1:00 delay and 5 groups.

PRVN Reset (No Measure)

For Quality:

3 Sets

6 Quadruped Hip Cars / side

:45 Seated Forward Fold w/ Reach

8 Prone Snow Angels

Intent: Gently restore hip control while opening posterior chain and shoulders.

Optional Accessories (Checkmark)

For Quality

4 Sets:

30 second Nose to Wall Handstand Hold

:30/:30 Side Plank

10 Reverse Nordic Curls

The post WOD – Sun, Sep 20 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 Rounds

1:00 Cardio Choice (switch each round)

10 Cossack Squats

2 x :10 Passive Hang + :10 Active Hang

5/5 Single Arm Ring Row

10 Hollow Rocks

10 Arch Rocks

Specific Prep

8 Bar Kip Swings

4 Jumping Pull-Ups to Controlled Eccentric

6-8 Wall Ball Front Squats

6-8 Wall Ball Presses

–

10/8 Calorie Bike @ Hard Pace

4-6 Elevator Kipping Pull-Ups (building to chin over or chest to bar pull-ups)

6-8 Wall Balls

Workout Prep / Primer

1 Round Each Partner:

6/4 Calorie Bike

4 Chest to Bar Pull-Ups or modification for the day

8 Wall Balls @ working weight and height

Use this to confirm bike pace, pull-up variation, and wall ball target before “Best Ball” begins.

“Best Ball” (AMRAP – Rounds & Reps)

Partner AMRAP, You Go I Go

24:00 AMRAP

10/8 Calorie Bike

8 Chest to Bar Pull-Ups

10 Wall Balls

Score = Rounds + Reps

Bike: Any

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

Flow: Athlete 1 completes a full round while Athlete 2 rests, then Athlete 2 completes a full round. Alternate full rounds for 24:00.
Goals: 16 Rounds (8 each), roughly 1:30 on and 1:30 off

Stimulus: Cyclical, VO2 Max

RPE: 9/10

Primary Objective: Every working round is unbroken and completed in 1:30 or less.

Secondary Objective: Hold round times within :10 of each other from start to finish.

[Best Ball: Levels] (AMRAP – Rounds & Reps)

Level 2:

10/8 Calorie Bike, 8 Pull-Ups, 10 Wall Balls

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

–

Level 1:

8/6 Calorie Bike, 6 Jumping Pull-Ups or Ring Rows, 10 Wall Balls

Wall Ball: 14/10lb (6/4kg), 9/8ft Target

–

Masters 55+:

9/7 Calorie Bike, 6 Chest to Bar Pull-Ups or 8 Pull-Ups, 10 Wall Balls

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

–

Competitor:

12/10 Calorie Bike, 8 Chest to Bar Pull-Ups, 10 Wall Balls

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

–

Hotel Gym / Travel:

10/8 Calorie Machine, 8 Pull-Ups or Dumbbell Bent Over Rows, 10 Dumbbell Thrusters

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

–

Big Class Notes:

Stagger team start times by :30 across machines, or run overflow teams on rowers with the same calorie targets.

PRVN Reset (No Measure)

For Quality:

4 Sets

5/side Side-Lying Windmill

:30/side Seated Hip Interval + 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

4 Sets:

8 Dumbbell Reverse Curls

8 Dumbbell Hammer Curls

5/5 Goblet Lateral Lunges

The post WOD – Sat, Sep 19 appeared first on CrossFit East River.