Today's WOD

Your workout of the day!

WOD – Sun, Jul 6

July 6, 2025

Announcements

Join Our WhatsApp Chat!
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Week of 7/7 Programming Overview

Monday: Strength: Snatch – WOD: Burpee Box Jump Overs, Wall Balls, Power Snatch
Tuesday: WOD: Running, BMU, Double Unders, Row
Wednesday: Strength: Shoulder Press – WOD: Floor Press, Renegade Row, OH Plate Carry, V-Ups
Thursday: Strength: Front Squat – WOD: Squat Cleans, Row
Friday: WOD: Pullups, HS Walk, KBS
Saturday: Partner WOD – TTB, Back Squats, Burpees
Sunday: Hero WOD with Coach Connor

CrossFit East River – WOD

General Prep

:30 Row

:15 Transition

:30 Kettlebell Deadlift

:15 Transition

:30 Ring Plank

:15 Transition

:30 Alternating V-Ups or GHD Supine Hold

:15 Transition

Specific Movement Prep

8 Russian Kettlebell Swings + 8 American Kettlebell Swings

4-5 Ring Push-Ups @ Moderately Challenging Angle

6-8 GHD Sit-Ups

—

Then Get into the Workout

“Rusty Cage” (AMRAP – Rounds)

40:00 EMOM

minute 1: 15/12 Calorie Row

minute 2: 15 American Kettlebell Swings

minute 3: 12/9 Ring Push-Ups

minute 4: 15 GHD Sit-Ups

minute 5: Rest

Kettlebell: 53/35lb, 24/16kg
Goal: Complete each movement within 0:40–0:50 each round to allow transition

Score: Completion and quality of all 8 rounds

Stimulus: Aerobic Durability + Midline and Upper Body Volume

RPE: 7.5–8/10

Primary Objective: Sustain quality movement across all stations for all 8 rounds

Secondary Objective: Manage midline and shoulder fatigue through efficient pacing

[Rusty Cage: Levels] (AMRAP – Rounds)

Level 2:

40:00 EMOM

minute 1: 13/10 Calorie Row

minute 2: 15 American Kettlebell Swings

minute 3: 10/8 Ring Push-Ups

minute 4: 15 GHD Sit-Ups *Shorter ROM

minute 5: Rest

Kettlebell: 44/26lb, 20/12kg

Level 1:

40:00 EMOM

minute 1: 12/9 Calorie Row

minute 2: 15 Russian Kettlebell Swings

minute 3: 10/8 Elevated Ring Push-Ups

minute 4: 15 Abmat Sit-Ups

minute 5: Rest

Kettlebell: 35/26lb, 15/12kg

Masters 55+:

40:00 EMOM

minute 1: 13/10 Calorie Row

minute 2: 15 Russian Kettlebell Swings

minute 3: 10/8 Ring Push-Ups

minute 4: 15 V-Ups

minute 5: Rest

Kettlebell: 44/26lb, 20/12kg

Competitor:

Day Off or As prescribed

Travel / Hotel:

40:00 EMOM

minute 1: 6 Shuttle Runs

minute 2: 15 American Kettlebell Swings

minute 3: 15/10 Push-Ups

minute 4: 15 V-Ups

minute 5: Rest

Kettlebell: 53/35lb, 24/16kg or Dual Dumbbell Hang Muscle Snatch @ 2×25/15lb, 12/7kg

Mobility

PRVN Yoga Flow #2

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)

Optional Accessories (Checkmark)

3 Sets: For Quality

15 Banded Face Pulls

:30/:30 Banded Paloff Press Hold

:30 Hollow Body Hold

SPC Justin Herbert (Time)

For Time

17 Burpees

400 meter Run

21 Air Squats

17 Burpees

400 meter Run

28 Push-Ups

17 Burpees

400 meter Run

26 Lunges

17 Burpees

400 meter Run

21 Air Squats

17 Burpees

400 meter Run

28 Push-Ups

17 Burpees

400 meter Run

26 Lunges

17 Burpees

400 meter Run

17 Burpees

400 meter Run

Griff (Time)

For Time:

Run 800 meters

Run 400 meters backwards

Run 800 meters

Run 400 meters backwards
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad.
To learn more about Griff click here

WOD – Sat, Jul 5

July 5, 2025

Announcements

CrossFit East River – WOD

General Prep

2:00 Cardio Choice

—

2 Sets:

10 Alternating Box Step-Ups

5 Tall Muscle Cleans

5 Strict Press

:30 Behind The Neck Elbow Punch Throughs

5 Barbell Reactive Squat Jumps

5 Scapular Pull-Ups

5 Bar Kip Swings

10 Ring Rows

Specific Prep

3 Sets:

5 Thrusters, Building to Working Loads

3 Box Jump Overs

5 Pull-Ups

Rest :30 b/t sets

“Fell on Black Days” (AMRAP – Rounds and Reps)

20:00 AMRAP, With a Partner

30 Thrusters

20 Box Jump Overs

30 Pull-Ups

Barbell: 95/65lb, 43/30kg

Box Height: 24/20in
Goal: 6–8+ Rounds

Score: Rounds + Reps

Stimulus: Full-Body Partner Grind / Moderate Volume Gymnastics and Conditioning

RPE: 8/10

Primary Objective: Efficient partner communication and pacing, maintaining even work across.

Secondary Objective: Manage interference between the Thrusters and Box Jump Overs.

[Fell on Black Days: Levels] (AMRAP – Rounds and Reps)

Level 2:

Calories: 9/7

Kettlebell: 44/26lb, 20/12kg

Level 1:

Calories: 8/6

Kettlebell: 35/18lb, 16/8kg

Masters 55+

Calories: 9/7

Kettlebell: 44/26lb, 20/12kg

Competitor:

Calories: 13/10

Kettlebell: 70/53lb, 32/24kg

Travel / Hotel:

150m Run

Use a Bench for Step-Ups

Mobility

PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Str etch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

Optional Accessories (Checkmark)

10:00 AMRAP, For Quality

15 Tall Kneeling Straight Arm Banded Lat Pull-Down

5/5 Landmine Oblique Twists

10 Dual Dumbbell Bicep Curl to Arnold’s Press

WOD – Fri, Jul 4

July 4, 2025

Announcements

CrossFit East River – WOD

General Prep

2 Sets: for Quality

:30 Jump Rope Rope

15 Banded Good Mornings

10 Alternating Active Pigeon Pose

10 Down Dog to Updog (Pause 3 sec @ each position)

10 Renegade Rows @ Warm-Up Loads

Specific Prep

4 Deadlifts @ 40%

1-2 Banded Broad Jumps

4 Deadlifts @ 50%

1-2 Banded Broad Jumps

4 Deadlifts @ 60%

1-2 Banded Broad Jumps

—

Then Load to 70% on Barbell

Deadlift (Every 2:30 x 4 Sets
4 Deadlifts
+
2 Banded Broad Jumps

Loading:
Set 1: 70%
Set 2: 75%
Set 3: 80%
Set 4: 80%+)

Goal: Quality Reps and Explosive Jumps

Stimulus: Absolute Strength / Plyometric Power and Speed

Cues:

Press the ground away and stay over the bar while keeping a neutral midline.

Break the bar off the floor when starting the lift.

Modifications:

Adjust to Hex Bar Deadlift or Sumo Deadlift

Specific Workout Primer

2-3 Sets:

3 Devils Press @ Working Loads

15 Double Unders or 25 Single Unders

“Heart-Shaped Box” (AMRAP – Rounds and Reps)

7:00 AMRAP

5 Devils Press

35 Double Unders

Dumbbells: 50/35lb, 22.5/15kg

WOD – Thu, Jul 3

July 3, 2025

Announcements

CrossFit East River – WOD

General Prep and Activation

2 Sets: For Quality

200m Run

10 Hollow Body Banded Pull-Overs

:15 Arch Hold

:30 Down Dog Calf Gas Pedals

Specific Prep

2 Sets

:15 Wall Lean March + :15 Wall Lean Sprint

3-5 Jumping Pull-Ups with Controlled Eccentric

3 Half Kneeling Rotational Medball Slam

5 Bar Kip Swings + 5 Kipping Knees to Chest

Gymnastics Strength Development (5 Rounds for reps)

Every 2:00 x 5 Sets

3-5 Strict Pull-Ups

+

5/5 Half Kneeling Rotational Medball Slam

*We are looking to add weight to the Strict Pull-Ups if possible
Level 2:

3-5 Banded Strict Pull-Ups @ 31×1 Tempo

Level 1:

3 Eccentric Pull-Ups with Slow Negative

Goal: Working on good control and building strict pulling gymnastics strength

Stimulus: Absolute Strength and Speed Strength / Power

Cues:

Pull with consistent tension and active lat engagement.

On the half kneeling rotational medball slams really work on rotational speed and straight arms as you slam the ball in the floor.

Modifications:

Choose a medball weight that allows for speed and power development

Look at the options for strict pull-ups today.

“Even Flow” (Time)

For Time:

400m Run

40 Toes to Bar

400m Run

30 Toes to Bar

400m Run

20 Toes to Bar

400m Run

10 Toes to Bar
Goal: 11:00-15:00

Time Cap: 18:00

Score: Time

Stimulus: High-Skill Gymnastics Volume / Aerobic Interference

RPE: 8.5/10

Primary Objective: Sustain Toes-to-Bar efficiency through descending sets

Secondary Objective: Keep run pacing consistent to preserve grip and core

Mobility

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

Optional Accessories (Checkmark)

4 Sets: For Quality

10-12 Dual Dumbbell Zottman Curls

10-12 Dumbbell Pull-Overs

WOD – Wed, Jul 2

July 2, 2025

Announcements

CrossFit East River – WOD

General Prep

3 Sets: For Quality

10 Bootstrap Squats

15 Banded Pull-Aparts

20 Bear Plank Shoulder Taps

5 Tall Muscle Cleans

5 Front Squats

3 Hang Squat Cleans

Specific Prep

1.1.1 Squat Cleans @ 50%

4 Bench Press @ 50%

10 Wall Balls

1.1.1 Squat Cleans @ 60%

4 Bench Press @ 60%

10 Wall Balls

1.1.1 Squat Cleans @ 70%

—

Load to 70% of Bench

Load to 75% of Squat Clean

“Them Bones” (12 Rounds for weight)

Every 2:00 x 12 Sets, Alternating Stations

Station 1: 1.1.1 Squat Clean

Station 2: 4 Bench Press + 16 Wall Balls

Squat Clean:

@ 70%+ of 1RM Squat Clean

Bench Press Loading:

Set 1: 70%

Set 2: 70%

Set 3: 75%

Set 4: 75%

Set 5: 80%

Set 6: 80%+

Wall Balls: 20/14lb, 9/6kg
Goal: Consistent Mechanics under increasing loads

Score: Sum Total Load between Squat Clean and Bench

Stimulus: Heavy Lifting Under Controlled Rest / Power Output and Absolute Strength

RPE: 8/10

Primary Objective: Maintain clean mechanics under barbell fatigue across squat clean triples

Secondary Objective: Stay consistent on the Bench, while managing wall ball interference

[Them Bones: Levels] (12 Rounds for weight)

Level 2:

12 Wall Balls: 20/14lb, 9/6kg

Level 1:

Every 2:00 x 12 Sets, Alternating Stations

Station 1: 2.2.2 Hang Power Cleans

Station 2: 8 Bench Press + 12 Wall Balls

Hang Powers: @ light to moderate loads 6-7 RPE

Bench Press Loading:

@ light to moderate loads 6-7 RPE

Wall Balls: 14/10lb, 6/4kg

Masters 55+:

12 Wall Balls: 14/10lb, 6/4k

Competitor:

Wall Ball: 30/20lb, 14/9kg

Travel/ Hotel:

Every 2:00 x 12 Sets, Alternating Stations

Station 1: 2.2.2 Dumbbell Squat Cleans

Station 2: 8 Dumbbell Bench Press + 12 Squat Jumps

Dumbbells: Choose Challenging Unbroken Loads

Mobility

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Childs Pose

Optional Accessories (Checkmark)

3 Sets: For Quality

16 Alternating Goblet Cossack Squats

10/7 Strict Dips (Bar)

45 Second Wall Sit, Add Load

WOD – Tue, Jul 1

July 1, 2025

Announcements

Week of 6/30 Programming Overview

Monday: Strength: Back Squat – WOD: Row/Bike, KB Box Step Ups
Tuesday: WOD: Power Snatch, Bar Facing Burpees
Wednesday: WOD: Squat Clean, Bench Press, Wall Balls
Thursday: Strength: Pull Ups – WOD: Running, TTB
Friday: Strength: Deadlifts – WOD: Devil’s Press, Double Unders
Saturday: Partner WOD – Thrusters, Box Jump Overs, Pull Ups
Sunday: Hero WOD with Coach Connor

CrossFit East River – WOD

#TEAMPRVNTUESDAY

“Simple Design” (Time)

For Time:

3 Sets

12-9-6 Power Snatch

15-12-9 Bar Facing Burpees

-rest 2:00 b/t sets-

Barbell: 95/65lbs (43/30kg)
Goal: 3:30-5:00 Sets

Score: Average Set Time

Time Cap: 20:00

Stimulus: Barbell Cycling Sprint / Burpee Power Output

RPE: 9/10

Primary Objective: Maintain fast, consistent cycle speed on snatches

Secondary Objective: Push the pace on bar-facing burpees and minimize transitions

[Simple Design: Levels] (Time)

Level 2:

For Time:

3 Sets

12-9-6

Power Snatch

Bar Facing Burpees

-rest 2:00 b/t sets-

Barbell: 75/55lb, 34/25kg

Level 1:

For Time:

3 Sets

12-9-6

Hang Power Snatch

Lateral Burpees over the Bar

-rest 2:00 b/t sets-

Barbell: 45/35lb, 20/15kg

Masters 55+:

For Time:

3 Sets

9-7-5

Power Snatch

Bar Facing Burpees

-rest 2:00 b/t sets-

Barbell: 75/55lb, 34/25kg

Competitor:

Unbroken Power Snatch

Travel / Hotel:

For Time:

3 Sets

12-9-6 Dual Dumbbell Power Snatch

15-12-9 Lateral Burpees over Dumbbells

-rest 2:00 b/t sets-

Barbell: 35/25lb, 15/12kg

Core Finisher (Checkmark)

4 Sets: For Quality

1:00 Weighted Forearm Plank

Rest :15

:30 Side Plank (Right)

Rest :15

:30 Side Plank (Left)

Rest :30

Mobility Prep

PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Str etch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

WOD – Mon, Jun 30

June 30, 2025

Announcements

🆕 Bring a Friend for Free – Saturdays at 9AM!

We’re piloting a new Bring a Friend for Free class every Saturday at 9AM!
Bring one guest to class — no experience needed, just have them fill out the waiver here: Waiver Link

Got more than one guest in mind? Just give Meg or Connor a heads-up!

Week of 6/30 Programming Overview

Monday: Strength: Back Squat – WOD: Row/Bike, KB Box Step Ups
Tuesday: WOD: Power Snatch, Bar Facing Burpees
Wednesday: WOD: Squat Clean, Bench Press, Wall Balls
Thursday: Strength: Pull Ups – WOD: Running, TTB
Friday: Strength: Deadlifts – WOD: Devil’s Press, Double Unders
Saturday: Partner WOD – Thrusters, Box Jump Overs, Pull Ups
Sunday: Hero WOD with Coach Connor

CrossFit East River – WOD

Back Squat (Every 2:30 x 4 Sets
4 Back Squats
+
4 Lateral PVC Pipe Jump Over, For Height

Loading:
Set 1: 70%
Set 2: 75%
Set 3: 80%
Set 4: 80%+

Level 1:
Back Squats as Prescribed
Lateral Line Jumps
)

Lateral PVC Pipe Jump Over

Goal: Focused controlled reps on the Back Squats and clean execution on the Lateral PVC Pipe Jump Over.

Stimulus: Absolute Strength and Plyometrics

Cues

-Root through the floor, hips move back and down on the Squat

-Focus on pulling the knees up and drive over the PVC Pipe.

Modifications:

– Adjust to Box Squats or Split Squats depending on the limitations for the athlete.

-Adjust PVC Pipe Jump Overs to Lateral Hops over Line

“Drain You” (6 Rounds for reps)

3 Sets:

1:00 AMRAP

12/9 Calorie Row/Bike

– Max Single Kettlebell Front Rack Step-Ups

– Rest 1:00 –

1:00 AMRAP

12/9 Calorie Row

– Max Goblet Squats

– Rest 1:00 –

Kettlebell: 53/35 24/16kg

Box Height: 20in
—

Score: Total Step-Ups + Total Goblet Squats across all 3 sets

Goal: Accumulate 40–60+ total reps between step-ups and squats

Stimulus: Aerobic Power with Unilateral and Squat Volume Under Fatigue

RPE: 8.5–9/10

Primary Objective: Maximize clean reps on kettlebell movements after fast calorie buy-in

Secondary Objective: Maintain repeatable bike/row pacing to leave 20–30+ seconds for KB work

[Drain You: Levels) (6 Rounds for reps)

Level 2:

Calories: 9/7

Kettlebell: 44/26lb, 20/12kg

Level 1:

Calories: 8/6

Kettlebell: 35/18lb, 16/8kg

Masters 55+

Calories: 9/7

Kettlebell: 44/26lb, 20/12kg

Competitor:

Calories: 13/10

Kettlebell: 70/53lb, 32/24kg

Travel / Hotel:

150m Run

Use a Bench for Step-Ups

Mobility

PRVN Recovery #3

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00 Saddle Pose

Optional Accessories (Checkmark)

3-4 Sets, For Quality

50/50ft (15/15m) Lateral Crossover Sled Drag

10/10 Single Leg Hip Thrust

:30 Weighted Hip Thrust Hold

WOD – Sun, Jun 29

June 29, 2025

Announcements

🆕 Bring a Friend for Free – Saturdays at 9AM!

We’re piloting a new Bring a Friend for Free class every Saturday at 9AM!
Bring one guest to class — no experience needed, just have them fill out the waiver here: Waiver Link

Got more than one guest in mind? Just give Meg or Connor a heads-up!

Week of 6/30 Programming Overview

Monday: Strength: Back Squat – WOD: Row/Bike, KB Box Step Ups
Tuesday: WOD: Power Snatch, Bar Facing Burpees
Wednesday: WOD: Squat Clean, Bench Press, Wall Balls
Thursday: Strength: Pull Ups – WOD: Running, TTB
Friday: Strength: Deadlifts – WOD: Devil’s Press, Double Unders
Saturday: Partner WOD – Thrusters, Box Jump Overs, Pull Ups
Sunday: Hero WOD with Coach Connor

CrossFit East River – WOD

Buriak (AMRAP – Rounds and Reps)

As many rounds and reps as possible in 20 minutes of:

5 squat cleans

10 burpees over the bar

15 pull-ups

200-meter run
AWS1 James Buriak, 31, of Salem, Virginia, died Aug. 31, 2021, when his helicopter Loosefoot 616 went down off the coast of San Diego, California. He served as a naval aircrewman rescue swimmer (AWS) with HSC-8.
RX = 155/135

“Spicy Tuna Roll” (8 Rounds for time)

Every 3:00 x 8 Sets

15ft* (4.5m) Handstand Walk

10 Dual Dumbbell Push Press

2/1 Rope Climbs

10/8 Calorie Row

Dumbbells: 2×50/35lb, 22.5/15kg

*Add 5ft (1.5m) to the Handstand Walk Each Set: This will have you ending at 50ft on the Handstand Walk
Time Domain per Round: ~1:30–2:50 work, this will increase on each set

Score: Completion of all sets

Stimulus: Gymnastics Focus / Midline Conditioning

RPE: 7/10

Primary Objective: Build cumulative handstand walk volume with consistent quality

Secondary Objective: Maintain composure and speed on the rope climbs.

Mobility

Optional Accessories (Checkmark)

3-4 Sets: For Quality

10 Dumbbell Hammer Curls

10 Dumbbell Skull Crushers

10 Ring V-Outs (1 sec Pause at extension on each rep)

Nate (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

2 Muscle-Ups

4 Handstand Push-Ups

8 Kettlebell Swings (2/1.5 pood)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here

WOD – Sat, Jun 28

June 28, 2025

Announcements

🆕 Bring a Friend for Free – Saturdays at 9AM!

We’re piloting a new Bring a Friend for Free class every Saturday at 9AM!
Bring one guest to class — no experience needed, just have them fill out the waiver here: Waiver Link

Got more than one guest in mind? Just give Meg or Connor a heads-up!

🏳️‍🌈 PRIDE FUNDRAISER 💦
Leading up to our Pride WOD on 6/28, drop cash into any jar labeled with a coach’s name — every $1 = 1 burpee they’ll do after the WOD! Want to see your favorite coach suffer but don’t carry cash? Venmo @Julia-Schulman with the coach’s name.

All donations go to Immigration Equality, supporting LGBTQIA+ and HIV-positive immigrants. Let’s raise not only money but some coaches heart rates!

Week of 6/23 Programming Overview

Monday: Strength: Squat Cleans – WOD: Running, Front Squats
Tuesday: Strength: Deadlifts – WOD: KBS, Burpees
Wednesday: WOD: Rowing, TTB, Running, Wall Balls, Ring Muscle Ups
Thursday: Strength: Power Snatch – WOD: Wall Walks, BJO, DB Snatch
Friday: Strength: Split Jerk – WOD: Rowing, Bench, Strict Pullups
Saturday: Pride Partner WOD! Power Cleans, Burpees, DB Snatch, Running, Wall Balls
Sunday: Hero WOD with Coach Connor

CrossFit East River – WOD

Pride 2025 Partner WOD (AMRAP – Rounds and Reps)

AMRAP (with a Partner) in 24 minutes

6 Power Cleans (185/125 lb)

6 Synchronized Burpees

200 meter Run (together)

6 Synchronized Burpees

28 Alternating Dumbbell Snatches (50/35 lb)

6 Synchronized Burpees

At 24:00, complete the Cash-Out of:

69 Wall Ball Shots (20/14 lb)
Score is total rounds and reps completed with your partner

PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Str etch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

Accessories (Checkmark)

3 Sets: For Quality

100ft (30m) Reverse Sled Drag

100ft (30m) Sled Push

:15 Tuck L-Hang

WOD – Fri, Jun 27

June 27, 2025

Announcements

🆕 Bring a Friend for Free – Saturdays at 9AM!

We’re piloting a new Bring a Friend for Free class every Saturday at 9AM!
Bring one guest to class — no experience needed, just have them fill out the waiver here: Waiver Link

Got more than one guest in mind? Just give Meg or Connor a heads-up!

All donations go to Immigration Equality, supporting LGBTQIA+ and HIV-positive immigrants. Let’s raise not only money but some coaches heart rates!

CrossFit East River – WOD

Split Jerk (Every 90 sec x 6 Sets
Set 1: 2 Reps @ 65%
Set 2: 2 Reps @ 70%
Set 3: 2 Reps @ 70%
Set 4: 2 Reps @ 75%
Set 5: 2 Reps @ 75%
Set 6: 2 Reps @ 80%)

Goal: Technical Proficiency

Do not exceed 80% today

Stimulus: Technique / Speed Strength and Power

“Biscuits and Gravy” (5 Rounds for reps)

15:00 EMOM

minute 1: 15/11 Calorie Row/Bike

minute 2: 12 Dual Dumbbell Bench Press

minute 3: Max Strict Pull-Ups

Dumbbells: 50/35lb, 22.5/15kg
Goal: 10/8 + Pull-Ups Each Set

Score: Total Strict Pull-Ups

Stimulus: Upper Body Strength-Endurance / Pull + Push Volume

RPE: 8.5/10

Primary Objective: Accumulate high-quality strict pull-ups under upper body fatigue

Secondary Objective: Maintain unbroken bench press sets and finish the Bike in under 50 seconds per set.

[Biscuits and Gravy: Levels] (5 Rounds for reps)

15:00 EMOM

minute 1: 12/9 Calorie Row/Bike

minute 2: 12 Dual Dumbbell Bench Press

minute 3: – Max Strict Pull-Ups

Dumbbells: 35/25lb, 15/12kg

Level 1:

15:00 EMOM

minute 1: 9/7 Calorie Row/Bike

minute 2: 12 Dual Dumbbell Bench Press

minute 3: – Max Strict Banded Pull-Ups

Dumbbells: 25/15lb, 12/7kg

Masters 55+:

15:00 EMOM

minute 1: 12/9 Calorie Row/Bike

minute 2: 12 Dual Dumbbell Bench Press

minute 3: – Max Strict Pull-Ups

Dumbbells: 30/20lb, 14/9kg

Competitor:

15:00 EMOM

minute 1: 18/13 Calorie Row/Bike

minute 2: 12 Dual Dumbbell Bench Press

minute 3: – Max Strict Pull-Ups

Dumbbells: 70/50lb, 32/22.5kg

Travel / Hotel:

As prescribed, sub any machine for the Echo Bike

Big Class Option

Start Athletes on 1:00 Delay

or

20:00 EMOM

minute 1: 15/11 Calorie Row/Bike

minute 2: 12 Dual Dumbbell Bench Press

minute 3: – Max Strict Pull-Ups

Minute 4: Rest

Dumbbells: 50/35lb, 22.5/15kg

Mobility

PRVN Recovery #2

1:00 Child’s Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

Optional Accessories (Checkmark)

3 Sets: For Quality

5/5 Low Ring T-Outs + V-Outs

10 Feet Elevated Ring Rows

:15/:15 Side Star Plank

Today's WOD

Announcements

CrossFit East River – WOD

General Prep

Specific Movement Prep

“Rusty Cage” (AMRAP – Rounds)

[Rusty Cage: Levels] (AMRAP – Rounds)

Mobility

Optional Accessories (Checkmark)

SPC Justin Herbert (Time)

Griff (Time)

Announcements

CrossFit East River – WOD

General Prep

Specific Prep

“Fell on Black Days” (AMRAP – Rounds and Reps)

[Fell on Black Days: Levels] (AMRAP – Rounds and Reps)

Mobility

Optional Accessories (Checkmark)

Announcements

CrossFit East River – WOD

General Prep

Specific Prep

Deadlift (Every 2:30 x 4 Sets 4 Deadlifts + 2 Banded Broad Jumps Loading: Set 1: 70% Set 2: 75% Set 3: 80% Set 4: 80%+)

Specific Workout Primer

“Heart-Shaped Box” (AMRAP – Rounds and Reps)

Announcements

CrossFit East River – WOD

General Prep and Activation

Specific Prep

Gymnastics Strength Development (5 Rounds for reps)

“Even Flow” (Time)

Mobility

Optional Accessories (Checkmark)

Announcements

CrossFit East River – WOD

General Prep

Specific Prep

“Them Bones” (12 Rounds for weight)

[Them Bones: Levels] (12 Rounds for weight)

Mobility

Optional Accessories (Checkmark)

Announcements

CrossFit East River – WOD

#TEAMPRVNTUESDAY

“Simple Design” (Time)

[Simple Design: Levels] (Time)

Core Finisher (Checkmark)

Mobility Prep

Announcements

CrossFit East River – WOD

Back Squat (Every 2:30 x 4 Sets 4 Back Squats + 4 Lateral PVC Pipe Jump Over, For Height Loading: Set 1: 70% Set 2: 75% Set 3: 80% Set 4: 80%+ Level 1: Back Squats as Prescribed Lateral Line Jumps )

“Drain You” (6 Rounds for reps)

[Drain You: Levels) (6 Rounds for reps)

Mobility

Optional Accessories (Checkmark)

Announcements

CrossFit East River – WOD

Buriak (AMRAP – Rounds and Reps)

“Spicy Tuna Roll” (8 Rounds for time)

Mobility

Optional Accessories (Checkmark)

Nate (AMRAP – Rounds and Reps)

Announcements

CrossFit East River – WOD

Pride 2025 Partner WOD (AMRAP – Rounds and Reps)

PRVN Recovery #4

Accessories (Checkmark)

Announcements

CrossFit East River – WOD

Split Jerk (Every 90 sec x 6 Sets Set 1: 2 Reps @ 65% Set 2: 2 Reps @ 70% Set 3: 2 Reps @ 70% Set 4: 2 Reps @ 75% Set 5: 2 Reps @ 75% Set 6: 2 Reps @ 80%)

“Biscuits and Gravy” (5 Rounds for reps)

[Biscuits and Gravy: Levels] (5 Rounds for reps)

Mobility

Optional Accessories (Checkmark)

Deadlift (Every 2:30 x 4 Sets
4 Deadlifts
+
2 Banded Broad Jumps

Loading:
Set 1: 70%
Set 2: 75%
Set 3: 80%
Set 4: 80%+)

Back Squat (Every 2:30 x 4 Sets
4 Back Squats
+
4 Lateral PVC Pipe Jump Over, For Height

Loading:
Set 1: 70%
Set 2: 75%
Set 3: 80%
Set 4: 80%+

Level 1:
Back Squats as Prescribed
Lateral Line Jumps
)

Split Jerk (Every 90 sec x 6 Sets
Set 1: 2 Reps @ 65%
Set 2: 2 Reps @ 70%
Set 3: 2 Reps @ 70%
Set 4: 2 Reps @ 75%
Set 5: 2 Reps @ 75%
Set 6: 2 Reps @ 80%)