Today's WOD

Announcements

👀 IN-HOUSE OPEN LEADERBOARD

🔗 – Google Sheets Link

What to Expect This Week:

• Monday: Deadlift Strength+ Midline Conditioning Triplet
• Tuesday: Barbell Cycling and Grip Stamina
• Wednesday: Big Chipper, Long Duration, Leg Stamina
• Thursday: Strength and Power EMOM, Centered around focused Mechanics on the Power Snatch
• Friday: Back Squat Strength + Simple Muscular Endurance Couplet
• Saturday: Partner Workout with Moderate Heavy Power Cleans
• Sunday: Bench Press + Quality Strength Conditioning Effort

CrossFit East River – WOD

“Steamroller” (Time)

#TEAMPRVNTUESDAY

For Time:

3 Sets

45 Double Unders

15 Hang Squat Cleans

12 Burpee Pull-Ups

36 Double Unders

12 Hang Squat Cleans

9 Burpee Pull-Ups

-rest 2:00 b/t sets-

Barbell: 95/65lb, 43/30kg

Score: Time, Including Rest
Goal: 5:00-6:30 / Set

Time Cap: 25 minutes

Primary Objective: Big Sets on Hang Squat Cleans

Secondary Objective: Burpee Pull-Up Tempo

[Steamroller: Levels] (Time)

Level 2:

For Time:

3 Sets

30 Double Unders

15 Hang Squat Cleans

9 Burpee Pull-Ups

20 Double Unders

12 Hang Squat Cleans

6 Burpee Pull-Ups

-rest 2:00 b/t sets-

Barbell: 75/55lb, 34/25kg

Score: Time, Including Rest

—-

Level 1:

For Time:

3 Sets

60 Single Unders

15 Hang Squat Cleans

9 Burpee Jumping Pull-Ups

20 Single Unders

12 Hang Squat Cleans

6 Burpee Jumping Pull-Ups

-rest 2:00 b/t sets-

Barbell: 45/35lb, 20/15kg

Score: Time, Including Rest

—

Competitor / Rx+:

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

—-

Masters 55+:

For Time:

3 Sets

30 Double Unders

15 Hang Squat Cleans

9 Burpee Pull-Ups

20 Double Unders

12 Hang Squat Cleans

6 Burpee Pull-Ups

-rest 2:00 b/t sets-

Barbell: 65/45lb, 30/20kg

Score: Time, Including Rest

—-

Big Class:

As prescribed

—-

Travel / Hotel Gym:

For Time

18-14-10

Strict Pull-Ups

Dumbbell Push Press

Burpee Bench Jump Overs

Mobility

1:00/1:00 Banded Lat Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Tall Lunge Stretch and Hold

Foam rolling for quads and lats / upper back and shoulders

Optional Accessories (Checkmark)

For Quality:

14:00 EMOM

Minute 1 – 5 Strict Pull-Ups

Minute 2 – 5 Strict Ring Dips

Add load/remove assistance from last week as able

Read More

Announcements

👀 IN-HOUSE OPEN LEADERBOARD

🔗 – Google Sheets Link

What to Expect This Week:

• Monday: Deadlift Strength+ Midline Conditioning Triplet
• Tuesday: Barbell Cycling and Grip Stamina
• Wednesday: Big Chipper, Long Duration, Leg Stamina
• Thursday: Strength and Power EMOM, Centered around focused Mechanics on the Power Snatch
• Friday: Back Squat Strength + Simple Muscular Endurance Couplet
• Saturday: Partner Workout with Moderate Heavy Power Cleans
• Sunday: Bench Press + Quality Strength Conditioning Effort

CrossFit East River – WOD

Deadlift (Every 4:00 minutes x 3 Sets
Complete
5 Reps @ 65-70%
3 Reps @ 70-75%
1 Rep @ 75-80%

Rest as needed between 5-3-1 to complete within the 4:00 time frame
)

—

We are looking to complete 3 full sets of the sequence 5-3-1 within each 4 minute time frame. This will allow us to adjust loads as needed between the unbroken sets and build up to a moderate heavy single at the end of the 9 reps. This helps to build quality volume and control in the Deadlift.

“Ready on the Spot” (4 Rounds for reps)

4 Sets

3:00 AMRAP

200m Run

20 American Kettlebell Swing

– Max Toe to Bar

Kettlebell: 53/35lb, 24/16kg

*Note: There is no rest periods between AMRAPs
Goal: 10+ TTB Each Set

Primary Objective: Consistent effort across all four AMRAPs—minimizing drop-off.

Secondary Objective: Smart pacing on the run & kettlebell swings to maximize Toe-to-Bar reps.

Stimulus: Grip Stamina and Midline Conditioning

RPE: 7.5/10

Workout Strategy Notes:

Run at a controlled pace (~:45-:55) to conserve energy for later rounds.

Unbroken or quick sets on KB swings —hinge efficiently, avoid excessive grip fatigue.

Toe-to-Bar approach:

Level 3: Sets of 8+

Level 2: Quick Sets of 3-5 Reps

Level 1: Hanging knee raises or V-ups for sets of 3-5 reps

[Ready on the Spot: Levels] (4 Rounds for reps)

Level 2:

4 Sets

3:00 AMRAP

200m Run

15 American Kettlebell Swing

– Max Toe to Bar

Kettlebell: 53/35lb, 24/16kg

*Note: There is no rest periods between AMRAPs

—-

Level 1:

4 Sets

3:00 AMRAP

200m Run

15 Russian Kettlebell Swing

– Max Abmat Sit-Ups

Kettlebell: 35/18lb, 16/8kg

*Note: There is no rest periods between AMRAPs

—-

Competitor / Rx+:

4 Sets

3:00 AMRAP

200m Run

20 American Kettlebell Swing

– Max Toe to Bar

Kettlebell: 70/53lb, 32/24kg

*Note: There is no rest periods between AMRAPs

—

Big Class Option:

As prescribed

—-

Masters 55+:

4 Sets

3:00 AMRAP

200m Run

15 Russian Kettlebell Swing

– Max Toe to Bar

Kettlebell: 44/26lb, 20/12kg

*Note: There is no rest periods between AMRAPs

—-

Travel / Hotel WOD:

4 Sets

3:00 AMRAP

200m Run

20 Dual Dumbbell Hang Snatch

– Max V-Ups

Dumbbells: 2×35/25lb, 15/12kg

*Note: There is no rest periods between AMRAPs

Mobility

1:00/1:00 Couch Stretch

1:00 Seated Forward Fold

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Pigeon Pose

Optional Accessories (Checkmark)

For Quality:

5 Rounds

30 Seconds – Single Leg Hip Thrusts , Right

-:15 rest-

30 Seconds – Single Leg Hip Thrusts, Left

-:15 rest-

45 Seconds – Foam Roller Hamstring Curls

-:45 rest-
Aim to perform all movements with a controlled 2-3 second negative. Load a dumbbell or sandbag on your lap for the hip thrusts.

Read More

CrossFit East River – WOD

Warm-Up:

General Warm-Up (8-10 minutes)

3 Sets: For Quality

10/10 Staggered Stance Dual Dumbbell Romanian Deadlift

8 Inchworm Push-Ups

20 Alternating Plank Shoulder Taps

:20 second Wall Support Handstand Hold

:15/:15 Single Arm Dead-Hang (or :30 both hands on bar for athletes that can’t single arm hang)

–

Specific Prep (5-7 minutes)

Talk over points of performance for the Romanian Deadlift and Single Arm Strict Press then get to working loads.

Strength Superset (6 Rounds for weight)

12:00 EMOM

minute 1: 10 Barbell Romanian Deadlifts

minute 2: 10/10 Single Arm Dumbbell Strict Press
—

Perform both movements @ 21×1 Tempo

This means 2 count on the eccentric, 1 count pause, fast concentric, and a 1 second pause

Look to have the Romanian Deadlifts at around 40-50% of 1RM Deadlift and choose a challenging unbroken Dumbbell for the Dumbbell Press.

“Gotham Grinder” (4 Rounds for reps)

4 Sets: For Max Reps

2:30 AMRAP

12/9 Dumbbell Deficit Push-Ups

16 Renegade Rows

50/50ft (15/15m) Single Arm Kettlebell Overhead Carry

– Max Strict Pull-Ups in Remaining Time

Rest 1:30 b/t sets

Single Arm Kettlebell Overhead Carry: 53/35lb, 24/16kg

Dumbbells: 50/35lb, 22.5/15kg
—

Goal: Complete 10/7+ Strict Pull-Ups Each Set

Primary Objective:

Maintain steady pacing through push-ups, renegade rows, and carries.

Maximize strict pull-up reps in the remaining time each set.

RPE (Rate of Perceived Exertion): 7/10

[Gotham Grinder: Levels] (4 Rounds for reps)

Level 2:

4 Sets: For Max Reps

2:30 AMRAP

12/9 Push-Ups

16 Renegade Rows

50/50ft (15/15m) Single Arm Kettlebell Overhead Carry

– Max Strict Pull-Ups in Remaining Time

Rest 1:30 b/t sets

Single Arm Kettlebell Overhead Carry: 35/26lb, 15/12kg

Dumbbells: 35/25lb, 15/12kg

—

Level 1:

4 Sets: For Max Reps

2:30 AMRAP

12/9 Elevated Push-Ups

16 Renegade Rows

50/50ft (15/15m) Single Arm Kettlebell Overhead Carry

– Max Strict Pull-Ups in Remaining Time

Rest 1:30 b/t sets

Single Arm Kettlebell Overhead Carry: 26/18lb, 12/8kg

Dumbbells: 35/25lb, 15/12kg

—

Competitor / Rx+:

Day Off

—

Masters 55+:

4 Sets: For Max Reps

2:30 AMRAP

12/9 Push-Ups

16 Renegade Rows

50/50ft (15/15m) Single Arm Kettlebell Overhead Carry

– Max Strict Pull-Ups in Remaining Time

Rest 1:30 b/t sets

Single Arm Kettlebell Overhead Carry: 35/26lb, 15/12kg

Dumbbells: 35/25lb, 15/12kg

—

Big Class:

Start on a 1:00 Delay for Dumbbells

—

Travel / Hotel Gym:

As prescribed, Can sub dumbbells or kbs for whatever you have most available.

Mobility

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

Optional Accessories (3 Rounds for weight)

5 Sets: for Quality and Load

1:00 Weighted Plank

-Rest 1:00 b/t sets-

Read More

Announcements

CFER Spotify Public Workout Playlist
🔗 CFER Open 2025

• Add ONE song
• Initiative to grow the CFER workout playlists
• Testing for The Open 2025
• No guarantee your song will play (during your heat)
• But will try and pull some requested songs if they fit the beat/vibe/mix
• Don’t bother the DJ with your song request… he is an artist – let him..art! He will pull from the list though

What is The CrossFit Open?

🔗https://games.crossfit.com/open/overview

– Official CrossFit HQ sign-up link

👀 IN-HOUSE OPEN LEADERBOARD

🔗 – Google Sheets Link

What to Expect This Week:

• Monday: Back Squat strength work into a powerful 12:00 EMOM centered around muscular endurance and stamina.
• Tuesday: Clean and Jerk Complex, followed by a fun little upper body density triplet.
• Wednesday: Bench Press strength work into a nice little max rep 15:00 EMOM with Single Arm Devils Press, Air Squats, and Row
• Thursday: A Longer Muscular Endurance Workout centered around midline endurance
• Friday: A fun Partner AMRAP building in a nice 1:1 work to rest ratio here with a little quad stamina burner.
• Saturday: Open 25.3?
• Sunday: Strength Superset with Lower Body Pull + Upper Body Push into a strength conditioning interval workout centered around a max rep pull-up finish.

CrossFit East River – WOD

CrossFit Games Open 25.3 RX’d: (Ages 16-54) (Time)

For time:

5 wall walks

50-calorie row

5 wall walks

25 deadlifts

5 wall walks

25 cleans

5 wall walks

25 snatches

5 wall walks

50-calorie row

Time Cap: 20 Minutes*

F: 155-lb (70-kg) deadlift, 85-lb (38-kg) clean, 65-lb (29-kg) snatch

M: 225-lb (102-kg) deadlift, 135-lb (61-kg) clean, 95-lb (43-kg) snatch

*Rep count should be recorded in the comment box
To learn more about CrossFit Games Open 25.3 RX’d: (Ages 16-54) click here

CrossFit Games Open 25.3 Scaled: (Ages 16-54) (Time)

For time:

5 scaled wall walks

50-calorie row

5 scaled wall walks

25 deadlifts

5 scaled wall walks

25 cleans

5 scaled wall walks

25 snatches

5 scaled wall walks

50-calorie row

Time Cap: 20 Minutes*

F: 85-lb (38-kg) deadlift, 65-lb (29-kg) clean, 45-lb (20-kg) snatch

M: 135-lb (61-kg) deadlift, 95-lb (43-kg) clean, 65-lb (29-kg) snatch

*Rep count should be recorded in the comment box
To learn more about CrossFit Games Open 25.3 Scaled: (Ages 16-54) click here

Read More

Announcements

CFER Spotify Public Workout Playlist
🔗 CFER Open 2025

• Add ONE song
• Initiative to grow the CFER workout playlists
• Testing for The Open 2025
• No guarantee your song will play (during your heat)
• But will try and pull some requested songs if they fit the beat/vibe/mix
• Don’t bother the DJ with your song request… he is an artist – let him..art! He will pull from the list though

What is The CrossFit Open?

🔗https://games.crossfit.com/open/overview

– Official CrossFit HQ sign-up link

👀 IN-HOUSE OPEN LEADERBOARD

🔗 – Google Sheets Link

What to Expect This Week:

• Monday: Back Squat strength work into a powerful 12:00 EMOM centered around muscular endurance and stamina.
• Tuesday: Clean and Jerk Complex, followed by a fun little upper body density triplet.
• Wednesday: Bench Press strength work into a nice little max rep 15:00 EMOM with Single Arm Devils Press, Air Squats, and Row
• Thursday: A Longer Muscular Endurance Workout centered around midline endurance
• Friday: A fun Partner AMRAP building in a nice 1:1 work to rest ratio here with a little quad stamina burner.
• Saturday: Open 25.3?
• Sunday: Strength Superset with Lower Body Pull + Upper Body Push into a strength conditioning interval workout centered around a max rep pull-up finish.

CrossFit East River – WOD

“Sandman” (Time)

6 Rounds

minute 1: 15/11c Row

minute 2: 15 V-Ups / Tucks

minute 3: 50 Double-Unders

minute 4: 15 American KB Swings

minute 5: Rest

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 Child’s Pose

Optional Accessories (Checkmark)

5 Sets, For Quality

6/6 Front Foot Elevated Split Squats , Moderate

8/8 Banded Adductions
Keep a 2-3 second negative on the split squats, and maintain smooth control both directions on the banded adductions.

Read More

Announcements

CFER Spotify Public Workout Playlist
🔗 CFER Open 2025

• Add ONE song
• Initiative to grow the CFER workout playlists
• Testing for The Open 2025
• No guarantee your song will play (during your heat)
• But will try and pull some requested songs if they fit the beat/vibe/mix
• Don’t bother the DJ with your song request… he is an artist – let him..art! He will pull from the list though

What is The CrossFit Open?

🔗https://games.crossfit.com/open/overview

– Official CrossFit HQ sign-up link

👀 IN-HOUSE OPEN LEADERBOARD

🔗 – Google Sheets Link

What to Expect This Week:

• Monday: Back Squat strength work into a powerful 12:00 EMOM centered around muscular endurance and stamina.
• Tuesday: Clean and Jerk Complex, followed by a fun little upper body density triplet.
• Wednesday: Bench Press strength work into a nice little max rep 15:00 EMOM with Single Arm Devils Press, Air Squats, and Row
• Thursday: A Longer Muscular Endurance Workout centered around midline endurance
• Friday: A fun Partner AMRAP building in a nice 1:1 work to rest ratio here with a little quad stamina burner.
• Saturday: Open 25.3?
• Sunday: Strength Superset with Lower Body Pull + Upper Body Push into a strength conditioning interval workout centered around a max rep pull-up finish.

CrossFit East River – WOD

“The Walk of the Penguin” (Time)

5 Rounds for Time

400m Run

20 Single Dumbbell Step-Overs

12 Toe to Bar

4 Wall Walks

Dumbbell: 50/35lb, 22.5/15kg

Box Height: 24/20in
Goal : 24-30 minutes

Time Cap: 32 minutes

RPE (Rate of Perceived Exertion): 7/10 – A grindy, aerobic workout with built-in skill-based elements.

[The Walk of the Penguins: Levels] (Time)

Level 2

5 Rounds for Time

400m Run

20 Single Dumbbell Step-Overs

12 Knees to Elbows

4 Wall Walks

Dumbbell: 35/25lb, 15/12kg

Box Height: 24/20in

—-

Level 1:

5 Rounds for Time

400m Run

20 Single Dumbbell Step-Overs

12 Kipping Knees to Chest

4 Wall Walks

Dumbbell: 35/25lb, 15/12kg

Box Height: 24/20in

—-

Competitor / Rx+:

5 Rounds for Time

400m Run

20 Single Dumbbell Step-Overs

15 Toe to Bar

5 Wall Walks

Dumbbell: 50/35lb, 22.5/15kg

Box Height: 24/20in

—

Masters 55+:

5 Rounds for Time

400m Run

20 Single Dumbbell Step-Overs

12 Knees to Elbows

4 Wall Walks

Dumbbell: 30/20lb, 14/9kg

Box Height: 24/20in

—-

Big Class:

As prescribed

—-

Travel / Hotel Gym:

As prescribed

Can use bench for step-overs

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)

5 Sets

:20 Copenhagen Plank, Right

-rest :20-

:20 Copenhagen Plank , Left

-rest :20-

:30 Hollow Hold

-rest :30 b/t sets-
Modify position on the copenhagen planks as needed to get the full working time frame in by putting your knee on the bench instead of your foot.

Read More

Announcements

CFER Spotify Public Workout Playlist
🔗 CFER Open 2025

• Add ONE song
• Initiative to grow the CFER workout playlists
• Testing for The Open 2025
• No guarantee your song will play (during your heat)
• But will try and pull some requested songs if they fit the beat/vibe/mix
• Don’t bother the DJ with your song request… he is an artist – let him..art! He will pull from the list though

What is The CrossFit Open?

🔗https://games.crossfit.com/open/overview

– Official CrossFit HQ sign-up link

👀 IN-HOUSE OPEN LEADERBOARD

🔗 – Google Sheets Link

What to Expect This Week:

• Monday: Back Squat strength work into a powerful 12:00 EMOM centered around muscular endurance and stamina.
• Tuesday: Clean and Jerk Complex, followed by a fun little upper body density triplet.
• Wednesday: Bench Press strength work into a nice little max rep 15:00 EMOM with Single Arm Devils Press, Air Squats, and Row
• Thursday: A Longer Muscular Endurance Workout centered around midline endurance
• Friday: A fun Partner AMRAP building in a nice 1:1 work to rest ratio here with a little quad stamina burner.
• Saturday: Open 25.3?
• Sunday: Strength Superset with Lower Body Pull + Upper Body Push into a strength conditioning interval workout centered around a max rep pull-up finish.

CrossFit East River – WOD

Bench Press (Every 4:00 minutes x 3 Sets
Complete
5 Reps @ 65%
3 Reps @ 70%
1 Rep @ 75%

Rest as needed between 5-3-1 to complete within the 4:00 time frame)

—

Rest as needed between 5-3-1 to complete within the 4:00 time frame. The goal here is to complete the entire 9 reps at a good controlled pace with the 5 unbroken, adjust loads, then 3 unbroken, adjust loads, then 1 rep to complete the set within each 4:00 window.

“Swole Batman” (5 Rounds for reps)

For Calories

15:00 EMOM

Minute 1 – Single Arm Devil’s Press

Minute 2 – Air Squats

Minute 3 – Max Calorie Row

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

Score = Sum Total Reps
Goals: 8-12 Devils Press / 25-35 Air Squats / 15-20 Cals for men, 10-14 Cals for women on the row

Primary Objective: Sustain consistent effort across all 15 minutes.

Secondary Objective: Have your last round be the round with the most total reps achieved.

Stimulus:

Full-body muscular endurance & aerobic power.

Grip, shoulders, and legs under fatigue before max-effort bike sprints.

Steady-state strength endurance → sprint power output.

RPE (Rate of Perceived Exertion):

7-9/10 – Controlled but tough work in minutes 1 & 2, then full send on the Echo Bike.

[Swole Batman: Levels] (5 Rounds for reps)

Level 2:

Dumbbells: 35/25lb, 15/12kg

—-

Level 1:

Dumbbells: 25/15lb, 12/7kg

—-

Competitor / Rx+:

As prescribed

—

Masters 55+:

Dumbbells: 30/20lb, 14/9kg

—-

Big Class:

For Calories

15:00 EMOM

Minute 1 – Single Arm Devil’s Press

Minute 2 – Air Squats

Minute 3 – Max Calorie Row

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

—-

Travel / Hotel Gym:

For Calories

15:00 EMOM

Minute 1 – Single Arm Devil’s Press

Minute 2 – Air Squats

Minute 3 – Max Distance Treadmill

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

Mobility

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fol d

Optional Accessories (Checkmark)

12:00 EMOM

Minute 1 – 7 Seated Good Mornings

Minute 2 – 7/7 Banded Clamshell

w/ 1s Hold at Top

Use a lighter weight for the seated good mornings that allows for a focus on control and range of motion.

Read More

Announcements

CFER Spotify Public Workout Playlist
🔗 CFER Open 2025

• Add ONE song
• Initiative to grow the CFER workout playlists
• Testing for The Open 2025
• No guarantee your song will play (during your heat)
• But will try and pull some requested songs if they fit the beat/vibe/mix
• Don’t bother the DJ with your song request… he is an artist – let him..art! He will pull from the list though

What is The CrossFit Open?

🔗https://games.crossfit.com/open/overview

– Official CrossFit HQ sign-up link

👀 IN-HOUSE OPEN LEADERBOARD

🔗 – Google Sheets Link

What to Expect This Week:

• Monday: Back Squat strength work into a powerful 12:00 EMOM centered around muscular endurance and stamina.
• Tuesday: Clean and Jerk Complex, followed by a fun little upper body density triplet.
• Wednesday: Bench Press strength work into a nice little max rep 15:00 EMOM with Single Arm Devils Press, Air Squats, and Row
• Thursday: A Longer Muscular Endurance Workout centered around midline endurance
• Friday: A fun Partner AMRAP building in a nice 1:1 work to rest ratio here with a little quad stamina burner.
• Saturday: Open 25.3?
• Sunday: Strength Superset with Lower Body Pull + Upper Body Push into a strength conditioning interval workout centered around a max rep pull-up finish.

CrossFit East River – WOD

Clean and Jerk (Clean and Jerk Complex
Every 2:00 minutes x 6 Sets
Power Clean + Squat Clean + Split Jerk)

We are looking to complete 1 unbroken complex at or above 70% of your limiter today for this combination. The goal here is consistent mechanics and to build in the range of 85%, which should feel like you have a little more in the tank.

Ideally TnG Today

“High Flying Robin” (Time)

For Time

9-7-5

Bar Muscle-Up

Shoulder to Overhead

Burpee Box Jump Overs

Barbell: 155/105lb, 70/52kg

Box Height: 24/20in

Score = Time
Goal: 7-11 minutes

Time Cap: 14 minutes

Primary Objective: Maintain strategic sets on Bar Muscle-Ups, unbroken reps on the shoulder to overhead and consistent pacing throughout the burpee box jump overs.

Secondary Objective: Limit transition times to keep the intensity high throughout.

Stimulus: High-skill gymnastics meets barbell power output.

RPE (Rate of Perceived Exertion): 8-9/10 – A hard push from the start, with a full send-mode on the round of 5.

[High Flying Robin: Levels] (Time)

Level 2:

For Time

18-14-10

Chest to Bar Pull-Ups

9-7-5

Shoulder to Overhead

Burpee Box Jump Overs

Barbell: 115/75lb, 52/34kg

Box Height: 24/20in

—-

Level 1:

For Time

21-15-9

Jumping Pull-Ups

9-7-5

Shoulder to Overhead

Burpee Box Step-Ups

Barbell: 75/55lb, 34/25kg

Box Height: 24/20in

—

Competitor / Rx+:

For Time

9-7-5

Bar Muscle-Up

Shoulder to Overhead

Burpee Box Jump Overs

Barbell: 185/125lb, 84/57kg

Box Height: 30/24in

—-

Masters 55+:

For Time

18-14-10

Pull-Ups

9-7-5

Shoulder to Overhead

Burpee Box Jump Overs

Barbell: 95/65lb, 43/30kg

Box Height: 24/20in

—-

Big Class:

As prescribed

—-

Travel / Hotel Gym:

For Time

18-14-10

Strict Pull-Ups

Dumbbell Push Press

Burpee Bench Jump Overs

Mobility

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

Optional Accessories (Checkmark)

12:00 EMOM

Minute 1 – 6 Strict Pull-Ups

Minute 2 – 6 Strict Ring Dips
Add load or assistance as able, but stay unbroken. These don’t need to be overly challenging today, focus on really good positions and control. This piece of our progression will roll in two week mini blocks.

Read More

Announcements

CFER Spotify Public Workout Playlist
🔗 CFER Open 2025

• Add ONE song
• Initiative to grow the CFER workout playlists
• Testing for The Open 2025
• No guarantee your song will play (during your heat)
• But will try and pull some requested songs if they fit the beat/vibe/mix
• Don’t bother the DJ with your song request… he is an artist – let him..art! He will pull from the list though

What is The CrossFit Open?

🔗https://games.crossfit.com/open/overview

– Official CrossFit HQ sign-up link

👀 IN-HOUSE OPEN LEADERBOARD

🔗 – Google Sheets Link

What to Expect This Week:

• Monday: Back Squat strength work into a powerful 12:00 EMOM centered around muscular endurance and stamina.
• Tuesday: Clean and Jerk Complex, followed by a fun little upper body density triplet.
• Wednesday: Bench Press strength work into a nice little max rep 15:00 EMOM with Single Arm Devils Press, Air Squats, and Row
• Thursday: A Longer Muscular Endurance Workout centered around midline endurance
• Friday: A fun Partner AMRAP building in a nice 1:1 work to rest ratio here with a little quad stamina burner.
• Saturday: Open 25.3?
• Sunday: Strength Superset with Lower Body Pull + Upper Body Push into a strength conditioning interval workout centered around a max rep pull-up finish.

CrossFit East River – WOD

Back Squat (Every 4:00 minutes x 3 Sets
Complete:
5 Reps @ 65%
3 Reps @ 70%
1 Rep @ 75%

Rest as needed between 5-3-1 to complete within the 4:00 time frame)

Rest as needed between 5-3-1 to complete within the 4:00 time frame. The goal here is to complete the entire 9 reps at a good controlled pace with the 5 unbroken, adjust loads, then 3 unbroken, adjust loads, then 1 rep to complete the set within each 4:00 window.

“Beefy Joker” (AMRAP – Rounds)

12:00 EMOM

minute 1: 8 Dual Kettlebell Front Squat

minute 2: 12 Deadlifts

minute 3: 16 Wall Balls

minute 4: 20 Abmat Sit-Ups

Kettlebell(s): 2 x 53/35lb, (24/16kg)

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

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

Score = Rounds completed successfully
—

Goal: Complete each movement unbroken in under 40 seconds

Primary Objective: Develop strength endurance and muscular stamina by cycling moderate to heavy loads efficiently.

Secondary Objective: Control heart rate through steady pacing to prevent burnout in later rounds.

Stimulus : Muscular Endurance / Leg Stamina

RPE (Rate of Perceived Exertion): 7-8/10 – Tough but sustainable. Fatigue will set in, but the goal is to avoid redlining.

[Beefy Joker: Levels] (AMRAP – Rounds)

Level 2:

12:00 EMOM

minute 1: 8 Dual Kettlebell Front Squat

minute 2: 12 Deadlifts

minute 3: 16 Wall Balls

minute 4: 20 Abmat Sit-Ups

Kettlebell(s): 2 x 35/18lb, 16/8kg

Barbell: 185/125lb, 84/57kg

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

—-

Level 1:

12:00 EMOM

minute 1: 8 Goblet Squats

minute 2: 12 Deadlifts

minute 3: 16 Wall Balls

minute 4: 20 Abmat Sit-Ups

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

Barbell: 60% of 1RM

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

—-

Competitor / Rx+:

12:00 EMOM

minute 1: 12 Dual Kettlebell Front Squat

minute 2: 16 Deadlifts

minute 3: 20 Wall Balls

minute 4: 22 GHD Sit-Ups

Kettlebell(s): 2 x 53/35lb, (24/16kg)

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

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

—

Big Class Option:

Sub Heavy Goblet Squat for Dual Kettlebell Front Rack Squats

—-

Masters 55+:

12:00 EMOM

minute 1: 8 Dual Kettlebell Front Squat

minute 2: 12 Deadlifts

minute 3: 16 Wall Balls

minute 4: 20 Abmat Sit-Ups

Kettlebell(s): 2 x 35/18lb, 16/8kg

Barbell: 155/105lb, 70/48kg

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

—-

Travel / Hotel WOD:

12:00 EMOM

minute 1: 10 Dual Dumbbell Front Squats

minute 2: 16 Dual Dumbbell Deadlifts

minute 3: 12 Push Press

minute 4: 20 Sit-Ups

Dumbbells: 2×50/35lb, 22.5/15kg

Mobility

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fol d

Optional Accessories / Plyometrics (Checkmark)

4 Sets: For Quality

5 Seated Vertical Jump

4/4 Single Leg Plyo Step Up

5 Broad Jumps
For the seated vertical jumps sit below parallel. Use a box that puts you right around parallel for the plyo step ups.

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Announcements

CFER Spotify Public Workout Playlist
🔗 CFER Open 2025

• Add ONE song
• Initiative to grow the CFER workout playlists
• Testing for The Open 2025
• No guarantee your song will play (during your heat)
• But will try and pull some requested songs if they fit the beat/vibe/mix
• Don’t bother the DJ with your song request… he is an artist – let him..art! He will pull from the list though

CrossFit East River – WOD

Warm-Up:

Mobility and Body Heat (4-6 minutes)

2:00 Cardio Choice

:30 second Puppy Dog Pose

:20/:20 Scorpion Stretch

1:00 Hang From Pull-Up Bar

–

General Movement Prep (6-8 minutes)

3 Sets

10 second Hollow Rock + 10 second Hollow Hold

8 Scapular Pull-Ups

6/6 Single Arm Ring Rows

4 Tempo Push-Ups (31×1)

20 second Sandbag Bear Hug Hold

Specific Movement Prep (4-5 minutes)

Go Over Gymnastics Complex and Scales, focusing on lat tension and compression through the midline

Move to working weights on the Sandbag and Carry for 50-100ft x 1-2 sets

Warm-Up Dumbbell Bench to Working Loads and tackle 2 sets of 3-4 reps

“I am the One Who Knocks” (AMRAP – Rounds and Reps)

16:00 AMRAP

1-2-3-4-5…

*Gymnastics Complex

100ft (30m) Sandbag Carry

8 Dumbbell Bench Press

Gymnastics Complex = 1 Strict Pull-Up + 1 Strict Toe to Bar

Sandbag = 100/70lb, 45/32kg

Dumbbells = 50/35lb, 22.5/15kg
—

Goal: 6-8 Rounds

Primary Objective: Progress as far as possible in the ascending gymnastics complex while maintaining consistent pacing throughout the 16:00 window.

Secondary Objective: Manage grip and core fatigue efficiently to sustain movement quality under increasing volume.

Second half: Managing upper body fatigue becomes the primary challenge.

[I am the One Who Knocks: Levels] (AMRAP – Rounds and Reps)

Level 2:

16:00 AMRAP

1-2-3-4-5…

*Gymnastics Complex

100ft (30m) Sandbag Carry

8 Dumbbell Bench Press

Gymnastics Complex = 1 Strict Pull-Up + 1 Strict Toe to Bar

Sandbag = 80/60lb, 36/27kg

Dumbbells = 35/25lb, 15/12kg

—

Level 1:

16:00 AMRAP

1-2-3-4-5…

*Gymnastics Complex

100ft (30m) Sandbag Carry

8 Dumbbell Bench Press

Gymnastics Complex = 1 Strict Pull-Up + 1 Strict Toe to Bar

Sandbag = 60/40lb, 27/18kg

Dumbbells = 30/20lb, 14/9kg

—

Competitor / Rx+:

Day Off or As Prescribed

—

Masters 55+:

16:00 AMRAP

1-2-3-4-5…

*Gymnastics Complex

100ft (30m) Sandbag Carry

8 Dumbbell Bench Press

Gymnastics Complex = 1 Strict Pull-Up + 1 Strict Toe to Bar

Sandbag = 80/60lb, 36/27kg

Dumbbells = 35/25lb, 15/12kg

—

Big Class:

Plan to start athletes on different stations as well as sub out the Sandbag for some sort of odd object carry, which could even be a box carry.

-Or More Fun: Turn into a Partner WOD and do a Buddy Carry and Split Complete the reps evenly.

—

Travel / Hotel Gym:

16:00 AMRAP

1-2-3-4-5…

*Gymnastics Complex

100ft (30m) Odd Object Carry

8 Dumbbell Bench Press

Gymnastics Complex = 1 Strict Pull-Up + 1 Strict Toe to Bar

Dumbbells = 50/35lb, 22.5/15kg

Accessories (Checkmark)

4 Sets, For Quality:

10 Supine Grip Bent Over Barbell Rows

20 Reverse Barbell Curls

15-20 Dumbbell Skull Crushers

Mobility

PRVN Recovery #2

1:00 Childs 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

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