Today's WOD

Announcements

Key Focus Points for the Week:
Strength Progressions:
Olympic Lifting (Monday/Friday) – Continued technical refinement and exposure to heavier percentages.
Back Squat (Wednesday) – Progressing our squat cycle with focus on bracing and mechanics under load.
Deadlifts & Strict HSPU (Friday) – Prioritizing posterior chain strength and strict pressing endurance.

Saturday – A full-body stamina partner workout designed for high output and teamwork.

Conditioning Themes:
Sprint Capacity (Monday) – Short, high-output work to develop anaerobic power.
Gymnastics Skill Work (Tuesday) – Targeted practice for efficiency in high-skill movements.
Leg Stamina (Wednesday) – Building volume and fatigue tolerance in the lower body.
Aerobic & Gymnastics Pulling (Thursday) – Sustainable pacing and pulling endurance.
Strength-Priority Friday – Weightlifting Complex + Strength EMOM

Friday 6pm – Rotating Schedule

Now that The Open is behind us, we’re kicking off a new rotating schedule for our Friday 6PM class! Each week will feature one of the following:

📍 WODs – Your classic Workout of the Day.
📍 Olympic Lifting Foundations – Focus on the fundamentals of the Clean, Snatch, or Jerk, with each session dedicated to a specific lift.
📍 Pump Sesh’s – Bodybuilding-style workouts to hit movements we don’t often see in regular WODs.

Check the schedule each week to see what’s on deck. We can’t wait to see you there!

Note: The 5pm will remain the regular programmed WOD, it will only be the 6pm that rotates.

See you in the gym!

CrossFit East River – WOD

“The Expendables” (Time)

3 Rounds for Time with a Partner

100 Double Unders

80 Abmat Sit-Ups

60 Wall Balls

(M/M), (M/F), (F/F)

*40/35/30 Calorie Row

–

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

Work can be split anyway you want with your partner to achieve the best overall time

(M/M), (M/F), (F/F)

*40/35/30 Calorie Row
—

Goal: 8-10 min / round, 24-30 min

Time Cap: 35min

Primary Objective: Split workload evenly with your partner for the duration of the 3 rounds

Secondary Objective: Increase intensity and speed over the 3 rounds. Ideally descending splits on each round.

Stimulus: A blend of midline stability and leg stamina / Partner Chipper Style Flow (1:1 Work : Rest)

RPE: 7-8.5/10

This should build over the course of the movements with each bike ending fast and building across all 3 rounds

[The Expendables: Levels] (Time)

Level 2:

3 Rounds for Time with a Partner

80 Double Unders

60 Abmat Sit-Ups

40 Wall Balls 20/14lb, 9/6kg

40/35/30 Calorie *Bike

—

Work can be split anyway you want with your partner to achieve the best overall time

M/M, M/F, F/F

*40/35/30 Calorie Echo

44/38/33 Calorie Assault Bike

48/43/38 Calorie Bike Erg

—-

Level 1:

3 Rounds for Time with a Partner

150 Single Unders

60 Abmat Sit-Ups

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

35/30/25 Calorie *Bike

—

Work can be split anyway you want with your partner to achieve the best overall time

M/M, M/F, F/F

*35/30/25 Calorie Echo

40/35/30 Calorie Assault Bike

45/40/35 Calorie Bike Erg

—

Competitor / Rx+ :

3 Rounds for Time with a Partner

100 Double Unders (At the same time, each do 100)

80 GHD Sit-*Up

60 Wall Balls

40/35/30 Calorie *Bike

–

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

Work can be split anyway you want with your partner to achieve the best overall time

M/M, M/F, F/F

*40/35/30 Calorie Echo

44/38/33 Calorie Assault Bike

48/43/38 Calorie Bike Erg

—

Masters 55+:

Same as Level 2

Big Class:

As prescribed, can start athletes on different stations in order to swap out the bikes as needed, or adjust calories to another machine.

—

Limited Equipment: Solo

3 Rounds for Time:

80 Double Unders

60 Air Squats

40 Sit-Ups

200m Run

Mobility

1:00-2:00 Foam Roll Calves and Quads

1:00 Down Dog to Updog , Alternating Every 10 seconds

1:00/1:00 Couch Stretch

1:00 Child’s Pose

Foundations: Cleans (Weight)

1) Hang Power Clean

2) Hang Squat Clean

3) Power Clean from floor

4) Squat Clean

Front Rack

– Mobility

– Bar position

10 Front Squats

Hand Position & Contact Point

– Grip Width & Hookgrip

⁃ High thigh contact point

Hang Power Clean: 3-5 reps of each

– Tall High Pull

– Tall Muscle Clean

– Hang High Pull

– Hang Muscle Clean

– Hang Power Clean

5 Mins – Practice 3 Hang Power Cleans

– Can load light/mod weight if moving well

Hang Squat Clean

– Receive and Squat

– Combine

5 Mins – Practice 3 Hang Squat Cleans

Power Clean

– Start Position

– Slow Pull To Paused Hang Position

– Slow Pull to Paused Hang + Power Clean

– Power Clean – no pause

5 Mins Practice – 3 Hang Squat Cleans

Squat Clean

– Power Clean w/pause + Squat

– Squat Clean – no pause

5 Mins – Practice 3 Squat Cleans

Read More

Announcements

Key Focus Points for the Week:
Strength Progressions:
Olympic Lifting (Monday/Friday) – Continued technical refinement and exposure to heavier percentages.
Back Squat (Wednesday) – Progressing our squat cycle with focus on bracing and mechanics under load.
Deadlifts & Strict HSPU (Friday) – Prioritizing posterior chain strength and strict pressing endurance.

Saturday – A full-body stamina partner workout designed for high output and teamwork.

Conditioning Themes:
Sprint Capacity (Monday) – Short, high-output work to develop anaerobic power.
Gymnastics Skill Work (Tuesday) – Targeted practice for efficiency in high-skill movements.
Leg Stamina (Wednesday) – Building volume and fatigue tolerance in the lower body.
Aerobic & Gymnastics Pulling (Thursday) – Sustainable pacing and pulling endurance.
Strength-Priority Friday – Weightlifting Complex + Strength EMOM

CrossFit East River – Foundations

Foundations: Cleans

Class is reminder for old and new athletes of the fundamental parts of the Clean. We will go over: positioning, contact point, and receiving positions.

Warm up (No Measure)

2 Rounds

:20s Hollow

10 Air Squat with elbows up

5 Jump Squat with ¼ Squat Land w/elbows up

10 Ring Rows

Foundations: Cleans (Weight)

1) Hang Power Clean

2) Hang Squat Clean

3) Power Clean from floor

4) Squat Clean

Front Rack

– Mobility

– Bar position

10 Front Squats

Hand Position & Contact Point

– Grip Width & Hookgrip

⁃ High thigh contact point

Hang Power Clean: 3-5 reps of each

– Tall High Pull

– Tall Muscle Clean

– Hang High Pull

– Hang Muscle Clean

– Hang Power Clean

5 Mins – Practice 3 Hang Power Cleans

– Can load light/mod weight if moving well

Hang Squat Clean

– Receive and Squat

– Combine

5 Mins – Practice 3 Hang Squat Cleans

Power Clean

– Start Position

– Slow Pull To Paused Hang Position

– Slow Pull to Paused Hang + Power Clean

– Power Clean – no pause

5 Mins Practice – 3 Hang Squat Cleans

Squat Clean

– Power Clean w/pause + Squat

– Squat Clean – no pause

5 Mins – Practice 3 Squat Cleans

Read More

Announcements

Key Focus Points for the Week:
Strength Progressions:
Olympic Lifting (Monday/Friday) – Continued technical refinement and exposure to heavier percentages.
Back Squat (Wednesday) – Progressing our squat cycle with focus on bracing and mechanics under load.
Deadlifts & Strict HSPU (Friday) – Prioritizing posterior chain strength and strict pressing endurance.

Saturday – A full-body stamina partner workout designed for high output and teamwork.

Conditioning Themes:
Sprint Capacity (Monday) – Short, high-output work to develop anaerobic power.
Gymnastics Skill Work (Tuesday) – Targeted practice for efficiency in high-skill movements.
Leg Stamina (Wednesday) – Building volume and fatigue tolerance in the lower body.
Aerobic & Gymnastics Pulling (Thursday) – Sustainable pacing and pulling endurance.
Strength-Priority Friday – Weightlifting Complex + Strength EMOM

Friday 6pm – Rotating Schedule

Now that The Open is behind us, we’re kicking off a new rotating schedule for our Friday 6PM class! Each week will feature one of the following:

📍 WODs – Your classic Workout of the Day.
📍 Olympic Lifting Foundations – Focus on the fundamentals of the Clean, Snatch, or Jerk, with each session dedicated to a specific lift.
📍 Pump Sesh’s – Bodybuilding-style workouts to hit movements we don’t often see in regular WODs.

Check the schedule each week to see what’s on deck. We can’t wait to see you there!

Note: The 5pm will remain the regular programmed WOD, it will only be the 6pm that rotates.

See you in the gym!

CrossFit East River – WOD

Clean and Jerk (Squat Clean & Jerk
For Load:
Every 90 seconds x 10 Sets
1 Squat Clean & Jerk)

Starting @ 70% and building to the last 4 sets at 85%

% is Based on 1RM Clean & Jerk

“Lock, Stock and Two Smoking Barrels” (6 Rounds for weight)

12:00 EMOM

minute 1: *Deadlifts

minute 2: 6-8 Strict Handstand Push-Ups

Deadlifts:

Set 1: 5 Reps @ 70%

Set 2: 5 Reps @ 70%

Set 3: 5 Reps @ 75%

Set 4: 5 Reps @ 75%

Set 5: 3 Reps @ 80%

Set 6: 1 Rep @ 85-90%
Strict Handstand Push-Ups:

Add Deficit if 6-8 Reps is Easy, Move to Box Piked Handstand Push-Up if 6-8 is challenging

Primary Objective: Hitting quality high percentage work

Secondary Objective: Maintain quality strict handstand push-up positions for 6-8 reps.

Stimulus: Lower Body + Upper Body Strength

RPE: 6/10

[Lock Stock and Two Smoking Barrels: Levels] (6 Rounds for weight)

Level 2:

12:00 EMOM

minute 1: *Deadlifts

minute 2: 6-8 Strict Box Piked Handstand Push-Ups (Toes on Box)

Deadlifts:

Set 1: 5 Reps @ 70%

Set 2: 5 Reps @ 70%

Set 3: 5 Reps @ 75%

Set 4: 5 Reps @ 75%

Set 4: 3 Reps @ 80%

Set 5: 1 Rep @ 85-90%

—

Level 1:

12:00 EMOM

minute 1: *Deadlifts

minute 2: 6-8 Strict Box Piked Handstand Push-Ups (Feet on Box) Or Dual Dumbbell Strict Press

Deadlifts:

Set 1: 5 Reps @ 6 RPE

Set 2: 5 Reps @ 6 RPE

Set 3: 5 Reps @ 7 RPE

Set 4: 5 Reps @ 7 RPE

Set 4: 5 Reps @ 8 RPE

Set 5: 5 Reps @ 8 RPE

—-

Competitor / Rx+ :

As prescribed: Add deficit for an extra challenge on Handstand Push-Ups

—-

Masters 55+:

12:00 EMOM

minute 1: *Deadlifts

minute 2: 6-8 Strict Handstand Push-Ups to 2in Riser

Deadlifts:

Set 1: 5 Reps @ 6 RPE

Set 2: 5 Reps @ 6 RPE

Set 3: 5 Reps @ 7 RPE

Set 4: 5 Reps @ 7 RPE

Set 4: 5 Reps @ 8 RPE

Set 5: 5 Reps @ 8 RPE

—-

Big Class:

As prescribed

—

Limited Equipment

12:00 EMOM

minute 1: 10 Dual Dumbbell Deadlifts

minute 2: 6-8 Strict Handstand Push-Ups

Optional Accessories (Checkmark)

3 Sets: For Quality

15 Weighted Hip Extensions

30 second Sorenson Hold

8/8 Single Arm Kettlebell Z-Press

Read More

Announcements

Key Focus Points for the Week:
Strength Progressions:
Olympic Lifting (Monday/Friday) – Continued technical refinement and exposure to heavier percentages.
Back Squat (Wednesday) – Progressing our squat cycle with focus on bracing and mechanics under load.
Deadlifts & Strict HSPU (Friday) – Prioritizing posterior chain strength and strict pressing endurance.

Saturday – A full-body stamina partner workout designed for high output and teamwork.

Conditioning Themes:
Sprint Capacity (Monday) – Short, high-output work to develop anaerobic power.
Gymnastics Skill Work (Tuesday) – Targeted practice for efficiency in high-skill movements.
Leg Stamina (Wednesday) – Building volume and fatigue tolerance in the lower body.
Aerobic & Gymnastics Pulling (Thursday) – Sustainable pacing and pulling endurance.
Strength-Priority Friday – Weightlifting Complex + Strength EMOM

Friday 6pm – Rotating Schedule

Now that The Open is behind us, we’re kicking off a new rotating schedule for our Friday 6PM class! Each week will feature one of the following:

📍 WODs – Your classic Workout of the Day.
📍 Olympic Lifting Foundations – Focus on the fundamentals of the Clean, Snatch, or Jerk, with each session dedicated to a specific lift.
📍 Pump Sesh’s – Bodybuilding-style workouts to hit movements we don’t often see in regular WODs.

Check the schedule each week to see what’s on deck. We can’t wait to see you there!

Note: The 5pm will remain the regular programmed WOD, it will only be the 6pm that rotates.

See you in the gym!

CrossFit East River – WOD

“The Transporter” (AMRAP – Rounds and Reps)

20 minute AMRAP

3 rounds of:

200m Run

1 Rope Climb

5-10-15 Burpee Pull-Ups

Right into 3 rounds of:

400m Run

2 Rope Climbs

20-25-Max Burpee Pull-Ups

Rope Climb: 15ft

Flow:

200m Run + 1 Rope Climb + 5 Burpee Pull-Ups

200m Run + 1 Rope Climb + 10 Burpee Pull-Ups

200m Run + 1 Rope Climb + 15 Burpee Pull-Ups

400m Run + 2 Rope Climbs + 20 Burpee Pull-Ups

400m Run + 2 Rope Climbs + 25 Burpee Pull-Ups +

400m Run + 2 Rope Climbs + Max Burpee Pull-Ups in remaining time

Score = Rounds + Reps
–

Goal: Get into the Max Rep Round of Burpee Pull-Ups

(5 Rounds + 400m Run + 2 Rope Climbs + 1 (or more) Burpee Pull-Ups)

Primary Objective: Complete 5 Rounds of the workout

Secondary Objective: Maintain a consistent hard pace on the run today in order to bank some time to complete the rope climbs and burpee pull-ups.

Stimulus: Aerobic

RPE: 7/10

This should be a steady grind of a workout with focus on good quality pacing and consistency on the rope and burpee pull-ups.

[Transporter: Levels] (AMRAP – Rounds and Reps)

Level 2:

20 minute AMRAP

200m Run

1 Rope Climb

4-8-12 Burpee Pull-Ups

400m Run

2 Rope Climbs

16-20-Max Burpee Pull-Ups

Rope Climb: 12ft

—

Level 1:

20 minute AMRAP

150m Run

2 Rope Pull to Stands

4-8-12 Burpee Jumping Pull-Ups

300m Run

2 Rope Pull to Stands

16-20-Max Burpee Jumping Pull-Ups

—

Competitor / Rx+:

20 minute AMRAP

200m Run

1 Legless Rope Climb

5-10-15 Burpee Pull-Ups

400m Run

2 Legless Rope Climbs

20-25-Max Burpee Pull-Ups

Rope Climb: 15ft

Burpee Pull-Ups to 6in out of reach

—

Masters 55+:

20 minute AMRAP

200m Run

1 Rope Climb

4-8-12 Burpee Pull-Ups

400m Run

2 Rope Climbs

16-20-Max Burpee Pull-Ups

Rope Climb: 12ft

—

Big Class:

As prescribed, start athletes on a 1-2 min delay to allow for spacing out rope climbs.

—

Travel / Hotel Gym:

20 minute AMRAP

200m Run

5-10-15 Burpee Pull-Ups

400m Run

20-25-Max Burpee Pull-Ups

Strength Finisher (5 Rounds for reps)

5 Sets

:30 second on / :30 second off

Max Renegade Rows

Load: 50/35lb, 22.5/15kg

Mobility Prep

:30 second Puppy Dog Pose

1:00 Barbell Adductor Stretch

1:00/1:00 Scorpion Stretch

:30/:30 Thread The Needle Stretch

Read More

Announcements

Key Focus Points for the Week:
Strength Progressions:
Olympic Lifting (Monday/Friday) – Continued technical refinement and exposure to heavier percentages.
Back Squat (Wednesday) – Progressing our squat cycle with focus on bracing and mechanics under load.
Deadlifts & Strict HSPU (Friday) – Prioritizing posterior chain strength and strict pressing endurance.

Saturday – A full-body stamina partner workout designed for high output and teamwork.

Conditioning Themes:
Sprint Capacity (Monday) – Short, high-output work to develop anaerobic power.
Gymnastics Skill Work (Tuesday) – Targeted practice for efficiency in high-skill movements.
Leg Stamina (Wednesday) – Building volume and fatigue tolerance in the lower body.
Aerobic & Gymnastics Pulling (Thursday) – Sustainable pacing and pulling endurance.
Strength-Priority Friday – Weightlifting Complex + Strength EMOM

Friday 6pm – Rotating Schedule

Now that The Open is behind us, we’re kicking off a new rotating schedule for our Friday 6PM class! Each week will feature one of the following:

📍 WODs – Your classic Workout of the Day.
📍 Olympic Lifting Foundations – Focus on the fundamentals of the Clean, Snatch, or Jerk, with each session dedicated to a specific lift.
📍 Pump Sesh’s – Bodybuilding-style workouts to hit movements we don’t often see in regular WODs.

Check the schedule each week to see what’s on deck. We can’t wait to see you there!

Note: The 5pm will remain the regular programmed WOD, it will only be the 6pm that rotates.

See you in the gym!

CrossFit East River – WOD

Back Squat (Every 4:00 minutes x 3 Sets
Complete
5 Reps @ 70%
3 Reps @ 75%
1 Rep @ 80-85%

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

—

This is to be done as 5 reps, then 3 reps, then 1 rep within every 4:00 minute segment just as we did 2 weeks ago. This will have athletes adjusting weight quickly and ending with 80-85% on the bar for the final rep of 9 within each set. This creates a good volume dose as well as allowing athletes to tackle heavier loads in a cluster set style lifting session.

“Crank” (AMRAP – Rounds and Reps)

8:00 AMRAP

20 American Kettlebell Swing

10 Box Jumps

50ft (15m) Single Arm Overhead Walking Lunge

Load: 53/35lb, 24/16kg

Box Height: 30/24in

Score = Rounds + Reps
–

Goal: 3 Rounds

Time Domain: ~2:30 / round

Maintain steady, repeatable pacing across both rounds. Athletes should aim to complete the first round within 2-2:30 then things will settle in a bit as fatigue builds in the quads.

Primary Objective: Maintain unbroken sets on the Kettlebell Swing + unbroken 25ft (7.5m) segments on the Lunge

Secondary Objective: Keep a steady and smooth pace on the box

Stimulus: Leg stamina and muscular endurance

RPE : 8/10

Challenging but sustainable. Fatigue will build across rounds, so early pacing is critical to avoid redlining towards the final 3 minutes of the AMRAP.

[Crank: Levels] (AMRAP – Rounds and Reps)

Level 2:

8:00 AMRAP

20 American Kettlebell Swing

10 Box Jumps

50ft (15m) Single Arm Overhead Walking Lunge

Load: 44/26lb, 20/12kg

Box Height 24/20in

—

Level 1:

8:00 AMRAP

20 Russian Kettlebell Swing

10 Box Step-Ups

50ft (15m) Single Arm Overhead Carry

Load: 35/18kg, 16/8kg

Box Height 24/20in

—

Competitor / Rx+:

8:00 AMRAP

20 American Kettlebell Swing

10 Box Jumps

50ft (15m) Single Arm Overhead Walking Lunge

Load: 70/53lb, 32/24kg

Box Height 30/24in

—

Masters 55+:

8:00 AMRAP

20 Russian Kettlebell Swing

10 Box Step-Ups or Box Jumps

50ft (15m) Single Arm Overhead Walking Lunge

Load: 44/26lb, 20/12kg

Box Height 24/20in

—

Big Class:

As prescribed

Travel / Hotel Gym:

As prescribed, Can Sub Bench Jump Overs for Box Jumps

Mobility

1:00/1:00 Elevated Pigeon Pose

1:00/1:00 Single Leg Forward Fold

1:00 Seated Straddle

Foam Roll Quads and Hamstrings

Optional Accessories (Checkmark)

3 Sets: For Quality

12 Ring Hamstring Curls

15 Barbell Hip Thrusts

20/20 sec S plit Squat Paloff Press Iso Hold

Read More

Announcements

Key Focus Points for the Week:
Strength Progressions:
Olympic Lifting (Monday/Friday) – Continued technical refinement and exposure to heavier percentages.
Back Squat (Wednesday) – Progressing our squat cycle with focus on bracing and mechanics under load.
Deadlifts & Strict HSPU (Friday) – Prioritizing posterior chain strength and strict pressing endurance.

Saturday – A full-body stamina partner workout designed for high output and teamwork.

Conditioning Themes:
Sprint Capacity (Monday) – Short, high-output work to develop anaerobic power.
Gymnastics Skill Work (Tuesday) – Targeted practice for efficiency in high-skill movements.
Leg Stamina (Wednesday) – Building volume and fatigue tolerance in the lower body.
Aerobic & Gymnastics Pulling (Thursday) – Sustainable pacing and pulling endurance.
Strength-Priority Friday – Weightlifting Complex + Strength EMOM

Friday 6pm – Rotating Schedule

Now that The Open is behind us, we’re kicking off a new rotating schedule for our Friday 6PM class! Each week will feature one of the following:

📍 WODs – Your classic Workout of the Day.
📍 Olympic Lifting Foundations – Focus on the fundamentals of the Clean, Snatch, or Jerk, with each session dedicated to a specific lift.
📍 Pump Sesh’s – Bodybuilding-style workouts to hit movements we don’t often see in regular WODs.

Check the schedule each week to see what’s on deck. We can’t wait to see you there!

Note: The 5pm will remain the regular programmed WOD, it will only be the 6pm that rotates.

See you in the gym!

CrossFit East River – WOD

Handstand Walk Skill Development (Distance)

Handstand Walk Skill Session

Handstand Walk Development:

Focus on stacking, control, and consistency

Beginner athletes: Wall Walks & Shoulder Taps

Intermediate athletes: Controlled Handstand Walk Attempts

Advanced athletes: Obstacle Work & Efficiency Focus

3 Perfect Wall Walks

1 Wall Walk + 10 – 20 Shoulder taps

– Regress distance from wall or piked position

– Lateral Walks along wall

Kick-up to wall : 2 sets 3-5 reps

Kick-up further away: 2 sets: 3-5 reps and walk to wall

Free Standing 5ft practice

Kick-up – walk – come down

Athletes stay/practice at skil level.

“A Working Man” (Time)

3 Rounds for Time

30 Toe to Bar

10m Handstand Walk

Score = Time
—

Goal Time Domain: 7-11 minutes

Time Cap: 15 minutes

Primary Objective: Maintaining Consistent Sets on Toe to Bar. Goal is to finish each round of Toe to Bar in under 2:30

Secondary Objective: Unbroken 10ft (3m) Segments on the Handstand Walk or Complete Wall Walk Modification in under 1:00

Stimulus: Gymnastics Density / High Skill WOD

RPE: 8/10

– This is meant to be a technically challenging WOD that will challenge our skill capacity and endurance.

[A Working Man: Levels] (Time)

Level 2:

3 Rounds for Time

20 Toe to Bar

5m Handstand Walk

—

Level 1:

3 Rounds for Time

25 Kipping Knee Raises

3 Wall Walks

—

Competitor / Rx+:

3 Rounds for Time

30 Toe to Bar

100ft (30m) Handstand Walk

—-

Masters 55+:

3 Rounds for Time

20 Toe to Bar

5m Handstand Walk

—-

Big Class:

As prescribed

—

Travel / Hotel Gym:

As prescribed

Core / Bodybuilding Finisher (Checkmark)

3 Sets: For Quality and Volume

– Big Unbroken Set Inverted Rows

12-15 Dual Dumbbell Bicep Curls

Rest 30 seconds

– Big Unbroken Set Push-Ups

12-15 Tricep Kick Backs
Big Unbroken Set: = 10-12 Inverted Rows, 10-15 Push-Ups

*For those strong at push-ups add a deficit or load on your back

This can also be done with a weight vest

Mobility

1-2 Sets

1:00/1:00 Banded Lat Stretch

1:00 Elevated Prayer Stretch

1:00 Seated Chest Stretch

Foam Roll Lats / Upper Back

Read More

Announcements

Key Focus Points for the Week:
Strength Progressions:
Olympic Lifting (Monday/Friday) – Continued technical refinement and exposure to heavier percentages.
Back Squat (Wednesday) – Progressing our squat cycle with focus on bracing and mechanics under load.
Deadlifts & Strict HSPU (Friday) – Prioritizing posterior chain strength and strict pressing endurance.

Saturday – A full-body stamina partner workout designed for high output and teamwork.

Conditioning Themes:
Sprint Capacity (Monday) – Short, high-output work to develop anaerobic power.
Gymnastics Skill Work (Tuesday) – Targeted practice for efficiency in high-skill movements.
Leg Stamina (Wednesday) – Building volume and fatigue tolerance in the lower body.
Aerobic & Gymnastics Pulling (Thursday) – Sustainable pacing and pulling endurance.
Strength-Priority Friday – Weightlifting Complex + Strength EMOM

CrossFit East River – WOD

Snatch (For Load:
6 Sets
1 Hang Squat Snatch
1 Squat Snatch
1 Hang Squat Snatch

3 Sets @ 70-75%
2 Sets @ 80%
1 Set @ 82%+)

% is Based on 1RM Snatch

We can look to modify this complex for newer athletes to 3 Hang Power Snatch + 3 Overhead Squats

“Snatch” (Time)

For Time

15 Power Snatch

500m Row

15 Power Snatch

Load: 135/95lb, 61/43kg

Score = Time
Goal Time Domain: 5-8 minutes

Time Cap: 10 minute

Primary Objective: Consistent barbell cycling and pace. Finish each set of 15 Power Snatch in under 2:00 minutes

Secondary Objective: Hard charging row at between 2-5k pace.

Stimulus: Barbell Cycling and Quad Stamina

RPE: 9/10

– This is meant to be a sprint effort while maintaining technical capacity on the barbell.

[Snatch: Levels] (Time)

Level 2:

For Time

15 Power Snatch

500m Row

15 Power Snatch

Load: 95/65lb, 43/30kg

—

Level 1:

For Time

15 Hang Power Snatch

500m Row

15 Hang Power Snatch

Load: 65/45lb, 30/20kg

—

Competitor / Rx+:

For Time

15 Power Snatch

500m Row

15 Power Snatch

Load: 155/105lb, 70/48kg

—

Big Class Option:

Start athletes on 3:00 Delay to allow for 3 heats to attack this workout

—

Masters 55+:

For Time

15 Power Snatch

500m Row

15 Power Snatch

Load: 75/55lb, 34/25kg

—

Travel / Hotel WOD:

For Time

30 Alternating Dumbbell Snatch

500m Row

15 Alternating Dumbbell Snatch

Load: 50/35lb, 22.5/15kg

Mobility

:30 second Puppy Dog Pose

1:00 Barbell Adductor Stretch

1:00/1:00 Scorpion Stretch

:30/:30 Thread The Needle Stretch

Foam Roll Lats and Upper Back

Optional Accessories (Checkmark)

3 Sets: For Quality

5 Lateral Banded Snatch Pulls

5 Single Leg Box Jumps

15-20 GHD Reverse Hypers *

*Can add load to GHD Reverse Hypers with Medball between feet

Read More

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 Barbell Prep and Loading (5 minutes)

Go Over Bench Press Technique and Spotting Technique

5 Reps @ 50%

3 Reps @ 60%

3 Reps @ 65%

Bench Press (Every 2:30 minutes x 4 Sets
Set 1: 5 @ 70%
Set 2: 5 @ 75%
Set 3: 5 @ 80%
Set 4: 5+ @ 85%)

—

We are looking for each set of 5 to be increasing up until the final set at 85%, where we will perform a set of 5+ reps to finish things off.

“Too Small” (Time)

3 Sets: For Quality

15/10 Ring Push-Ups

100ft (30m) Farmers Carry

Rest 1:00

15 GHD Sit-Ups

100ft (30m) Sandbag Carry

Rest 1:00

Farmers Carry: 70/53lb, 32/24kg

Sandbag : 100/70lb, 45/32kg

Score = Total Running Time
Goal: 90 minute per station / 5 minutes per set

Time Cap: 20 minutes

Maintain strict form and control on all movements while emphasizing midline engagement and upper-body stability. Each round should be performed with deliberate effort, focusing on quality over speed.

Primary Objective: Develop pressing strength, core stability, and grip endurance through controlled movements and loaded carries.

Secondary Objective: Manage fatigue and breathing during carries to maintain strong posture and grip integrity throughout all three sets.

Stimulus: A midline and upper-body stamina workout that reinforces core control, pressing endurance, and grip strength while under load.

RPE: 6-7/10 —This is not a race , but the workload will create accumulating fatigue, particularly in the shoulders and midline.

[Too Small: Levels] (Time)

Level 2:

3 Sets: For Quality

12/8 Ring Push-Ups

100ft (30m) Farmers Carry

Rest 1:00

12 GHD Sit-Ups

100ft (30m) Sandbag Carry

Rest 1:00

Farmers Carry: 53/35lb, 24/16kg

Sandbag : 100/70lb, 45/32kg

—

Level 1:

3 Sets: For Quality

12/8 Elevated Ring Push-Ups

100ft (30m) Farmers Carry

Rest 1:00

15 Abmat Sit-Ups

100ft (30m) Sandbag Carry

Rest 1:00

Farmers Carry: 53/35lb, 24/16kg

Sandbag : 60/40lb, 28/18kg

—

Competitor / Rx+:

Day Off

—

Masters 55+:

3 Sets: For Quality

12/8 Elevated Ring Push-Ups

100ft (30m) Farmers Carry

Rest 1:00

12 Partial ROM GHD Sit-Ups

100ft (30m) Sandbag Carry

Rest 1:00

Farmers Carry: 53/35lb, 24/16kg

Sandbag : 100/70lb, 45/32kg

—

Big Class:

Start Athletes on Different Stations and Adjust equipment for Carries if necessary.

—

Travel / Hotel Gym:

3 Sets: For Quality

20/15 Push-Ups

100ft (30m) Farmers Carry

Rest 1:00

15 V-Ups

100ft (30m) Front Rack Carry

Rest 1:00

Choice on Loads

Mobility Prep

1:00 Elevated Prayer Stretch

:30 Updog Pose

1:00 Seated Chest Stretch

:30 Updog Pose

1:00/1:00 Crossbody Lat Stretch

Optional Accessories (Checkmark)

5 Sets: for Quality and Load

:30 second Weighted Hollow Hold

-Rest 1:00 b/t sets-

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

Key Focus Points for the Week:
Strength Progressions:
Olympic Lifting (Monday/Friday) – Continued technical refinement and exposure to heavier percentages.
Back Squat (Wednesday) – Progressing our squat cycle with focus on bracing and mechanics under load.
Deadlifts & Strict HSPU (Friday) – Prioritizing posterior chain strength and strict pressing endurance.

Saturday – A full-body stamina partner workout designed for high output and teamwork.

Conditioning Themes:
Sprint Capacity (Monday) – Short, high-output work to develop anaerobic power.
Gymnastics Skill Work (Tuesday) – Targeted practice for efficiency in high-skill movements.
Leg Stamina (Wednesday) – Building volume and fatigue tolerance in the lower body.
Aerobic & Gymnastics Pulling (Thursday) – Sustainable pacing and pulling endurance.
Strength-Priority Friday – Weightlifting Complex + Strength EMOM

CrossFit East River – WOD

“Wrecking Ball” (Time)

For Time, With a Partner

3 Rounds

400m Run (Together)

15 Power Cleans

10 Wall Walks

*All reps are combined between you and your partner

Barbell: 205/145lbs (93/65kg)

Wall Walk: 10in From Wall

Score = Time
Goal: 16-20 minutes

Time Cap: 25 minutes

Primary Objective: Consistently execute power cleans and wall walks with quick, strategic work-rest splits , allowing both partners to maintain intensity.

Secondary Objective: Maintain an even, controlled run pace , ensuring neither partner redlines before the barbell and gymnastics work.

Stimulus: A blend of aerobic endurance, weightlifting power, and upper-body stamina. Athletes will need to push the pace on the run while managing grip and shoulder fatigue through the cleans and wall walks.

RPE: 8/10 —

This is a high-effort workout that demands steady pacing and smart rep management to avoid burnout, especially on the wall walks.

[Wrecking Ball: Levels] (Time)

Level 2:

For Time:

3 Rounds

400m Run (Together)

15 Power Cleans

10 Wall Walks

Barbell: 155/105lb, 70/48kg

Wall Walk: 10in From Wall

—

Level 1:

For Time:

3 Rounds

400m Run (Together)

15 Power Cleans

10 Partial Wall Walks

Barbell: 70% of Power Clean

Wall Walk: 30in From Wall

—

Competitor / Rx+ : Solo

For Time:

3 Rounds

400m Run (Together)

15 Power Cleans

10 Wall Walks

*All reps are combined between you and your partner

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

Wall Walk: 10in From Wall

Score = Time

—

Masters 55+:

For Time:

3 Rounds

400m Run (Together)

15 Power Cleans

10 Wall Walks

Barbell: 135/95lb, 61/43kg

Wall Walk: 20in From Wall

—

Big Class:

As prescribed

—

Limited Equipment: Solo

For Time:

3 Rounds

400m Run

15 Dumbbell Power Cleans

5 Wall Walks

Dumbbells: 50/35lb, 22.5/15kg

Wall Walk: 10in From Wall

Mobility Prep

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

Foam Roll Upper to Lower Back

Optional Accessories (Checkmark)

3 Sets

15 GHD Hip Extensions

:30 second Weighted Hip Thrust Hold

-Minimal rest between sets

Rest as needed b/t sets

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

Back Squat (Every 2:00 minutes x 6 Sets
Set 1: 5 @ 70%
Set 2: 5 @ 70%
Set 3: 5 @ 75%
Set 4: 5 @ 75%
Set 5: 3 @ 80%
Set 6: 1 @ 85-90%

% is Based on 1RM Back Squat

Record Each Working Weight
)

—

The goal here is to be able to hit repeatable reps at higher percentage weight. The key focus here will be dialing in the time between reps in order to hit quality reps and catch in a quality front rack position. The focus should be consistency of the feet and fast elbows punching under the bar.

“Little E” (AMRAP – Reps)

8:00 AMRAP

Max Wall Balls

Starting at 0:00 and EMOM, Complete 6/5 Strict Pull-Ups

Wall Ball: 20/14lb, 9/6kg, 10/9ft
—

Goal: Accumulate as many wall ball reps as possible while staying consistent with strict pull-ups. Athletes should aim for at least 80+ total wall balls across the workout.

Primary Objective: Sustain steady wall ball sets and minimize transition time between pull-ups and returning to the wall ball.

Secondary Objective: Unbroken Sets of Strict Pull-Ups

Stimulus: Midline and shoulder stamina under fatigue. Athletes must balance heart rate control with upper-body endurance.

RPE: 7.5/10—Moderately uncomfortable. The workout requires managing breathing and local muscular fatigue, especially after the later rounds of pull-ups.

[Little E: Levels] (AMRAP – Reps)

Level 2:

8:00 AMRAP

Max Wall Balls

Starting at 0:00 and EMOM, Complete 5/4 Strict Pull-Ups

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

—

Level 1:

8:00 AMRAP

Max Wall Balls

Starting at 0:00 and EMOM, Complete 4/3 Strict Banded Pull-Ups

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

—

Competitor / Rx+ :

8:00 AMRAP

Max Wall Balls

Starting at 0:00 and EMOM, Complete 8/6 Strict Pull-Ups

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

—

Masters 55+:

8:00 AMRAP

Max Wall Balls

Starting at 0:00 and EMOM, Complete 5/4 Strict Pull-Ups

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

—

Big Class:

As prescribed

—

Limited Equipment

8:00 AMRAP

Max Dumbbell Thrusters

Starting at 0:00 and EMOM, Complete 5/4 Strict Pull-Ups

Dumbbells: Choice, Light and Unbroken for 15+ Reps

Mobility

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Extended Arm Lizard Pos e

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

Foam Roll Quads and Lats

Optional Accessories (Checkmark)

For Quality:

Part A)

10:00 EMOM

Minute 1 – 7 Narrow Grip Bench Press

Minute 2 – 7 Bentover Dumbbell Rows

Part B)

5 Sets

:30 On/:15 Off

Station 1 – Banded Gun Rack Yoyo

Station 2 – Banded Tricep Extensions
For Part A, perform both movements at the heaviest load you can go unbroken with. For Part B, you will need to stand on a box or bench for the yo-yo curls to give the weight on the band enough room to oscillate through your reps here.

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