Today's WOD

Announcements

Monday:Strength/Weightlifting: Barbell Cycling Technique and Primer

Couplet: Clean and Jerks + Toe to Bar

Tuesday:Strength: Back Squat 8-8-6-6-Max

Triplet: Shuttle Run + Goblet Squats + Burpees to Target

Wednesday:Strength Superset: Ring Muscle-Up Progressions

Triplet /Double Unders + Kettlebell Snatch + Ring Muscle-Ups

Thursday: Row, Strict Press + Overhead Hold, Single Dumbbell Step-Overs, core

Friday:Weightlifting / Strength: Snatch Pulls + Snatch Singles

Triplet: Wall Balls, Deadlifts, High Box Jumps

Saturday:Partner Workout: Row + Pull-Ups, Push-Ups, Double Unders

Sunday:Skill/ Gymnastics : Handstand Walks

Row + Kettlebell Swing + Run + Handstand Walk

Monday: Strength/Weightlifting: Overhead Squat 3-3-3-3
Toe to Bar + Row + Overhead Squat + Burpee

Tuesday: Chest to Bar Tips
#TEAMPRVN TUESDAY: 15:00 AMRAP: Triplet of Ground to Overhead + Chest to Bar Pull-Ups + Box Jumps

Wednesday:
Triplet: Dumbbell Bench Press + Air Squat + Run, Run + Wall Walk + Double Unders

Thursday:
Weightlifting: Power Clean 4 x 3.3 TnG Reps
Couplet: Bar Facing Burpees + Deadlifts

Friday:
Skill Focus: Barbell Cycling : Thrusters
Row + Thrusters

Saturday:
3 Person Team Triplet: Run + Abmat Sit-Ups + Alternating Dumbbell Snatch

Sunday:
Strength EMOM: Bench Press + Bent Over Barbell Row
Metcon: 3 Sets x 2:00 on / 1:00 off Devils Press + Strict Pull-Ups
Accessory Work: Core Finisher

🫖 ♟️ Tea / Coffee & Board / Card Games:

• Sunday 1pm
• At CFER Gym

✨ PUSH-UP JANUARY CHALLENGE – FINAL WEEK!!

Rx: 2500. // S: 1500

Google Doc Tracking Link:

https://docs.google.com/spreadsheets/d/1eDpxlWdPKYHbth5cTg9CV9oV9qWyw__56aC5n7163FU/edit?usp=sharing

CrossFit East River – WOD

“Keep Away” (Time)

Waterfall Teams of 3

5 Rounds for Time

400m Run – 500/400m Row

30 Abmat Sit-Ups

20 Alternating Dumbbell Snatch

Dumbbell Load: 50/35lb, 22.5/15kg
—

Time Domain:

18:00-25:00 / Per Partner

25:00-32:00 Total Running Time

Cap : 35:00

Primary Objective : Each athlete to complete each round in 4:15 or less

Secondary Objective : Consistent paces on the run and maintain sets of 10+ on the Dumbbell Snatch

[Keep Away: Levels] (Time)

Level 2:

Dumbbell: 35/25lb, 15/12kg

—

Level 1:

Waterfall Teams of 3

5 Rounds for Time

300m Run – 375/300m row

24 Abmat Sit-Ups

16 Alternating Hang Dumbbell Snatch

Dumbbell Load: 30/20lb, 14/9kg

—

Competitor / Rx+ :

Waterfall Teams of 3 or for Individual Completion

5 Rounds for Time

400m Run

30 GHD Sit-Ups

20 Alternating Dumbbell Snatch

Dumbbell Load: 70/50lb, 32/22.5kg

—

Masters 55+:

Dumbbell Load: 30/20lb, 14/9kg

—

Big Class:

As prescribed

Limited Equipment: Solo

As prescribed, Performed as an Individual

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 (No Measure)

5 Sets: For Quality

8/8 Banded Paloff w/ Rotation

3/3 Single Leg Box Jumps

Use a height for the single leg box jumps that is somewhat challenging, but mostly allows you to focus on confidence and explosiveness here.

Read More

Announcements

✨ PUSH-UP JANUARY CHALLENGE

Rx: 2500. // S: 1500 Knees or to elevated target

-Cumulative in the whole month

Google Doc Tracking Link:

https://docs.google.com/spreadsheets/d/1eDpxlWdPKYHbth5cTg9CV9oV9qWyw__56aC5n7163FU/edit?usp=sharing

Monday:Strength/Weightlifting: Barbell Cycling Technique and Primer

Couplet: Clean and Jerks + Toe to Bar

Tuesday:Strength: Back Squat 8-8-6-6-Max

Triplet: Shuttle Run + Goblet Squats + Burpees to Target

Wednesday:Strength Superset: Ring Muscle-Up Progressions

Triplet /Double Unders + Kettlebell Snatch + Ring Muscle-Ups

Thursday: Row, Strict Press + Overhead Hold, Single Dumbbell Step-Overs, core

Friday:Weightlifting / Strength: Snatch Pulls + Snatch Singles

Triplet: Wall Balls, Deadlifts, High Box Jumps

Saturday:Partner Workout: Row + Pull-Ups, Push-Ups, Double Unders

Sunday:Skill/ Gymnastics : Handstand Walks

Row + Kettlebell Swing + Run + Handstand Walk

Monday: Strength/Weightlifting: Overhead Squat 3-3-3-3
Toe to Bar + Row + Overhead Squat + Burpee

Tuesday: Chest to Bar Tips
#TEAMPRVN TUESDAY: 15:00 AMRAP: Triplet of Ground to Overhead + Chest to Bar Pull-Ups + Box Jumps

Wednesday:
Triplet: Dumbbell Bench Press + Air Squat + Run, Run + Wall Walk + Double Unders

Thursday:
Weightlifting: Power Clean 4 x 3.3 TnG Reps
Couplet: Bar Facing Burpees + Deadlifts

Friday:
Skill Focus: Barbell Cycling : Thrusters
Row + Thrusters

Saturday:
3 Person Team Triplet: Run + Abmat Sit-Ups + Alternating Dumbbell Snatch

Sunday:
Strength EMOM: Bench Press + Bent Over Barbell Row
Metcon: 3 Sets x 2:00 on / 1:00 off Devils Press + Strict Pull-Ups
Accessory Work: Core Finisher

🫖 ♟️ Tea / Coffee & Board / Card Games:

• Sunday 1pm
• At CFER Gym

CrossFit East River – WOD

Barbell Specific Primer (No Measure)

Build Loads and Focus on Barbell Cycling and Technique.

Perform 3 sets of 3-5 thrusters, gradually increasing weight to the starting load to around the load we will be using on the 4th or 5th bars.
The big focus here will be shifting the technique from more fast and cyclical thrusters to the heavier thrusters later on. The focus here will be on changing patterns to allow for a more concerted effort as the weights progress and become a little more grindy

“Bulletproof” (AMRAP – Rounds and Reps)

For Reps:

16:00 AMRAP

24/19 Calorie Row

15 Thrusters

*After each set of thrusters, the athlete will add weight. One bar, change your own weight.

Barbells:

Men (lbs) – 75-95-115-135-155-185lb….

Men (kgs) – 34-43-52-61-70-84kg..

Women (lbs) – 55-65-75-95-105-125lb…

Women (kgs) – 25-30-34-43-48-57kg..

After the 6th bar the weights remain if you get there!

Score: Rounds & Reps
Goal: Complete 4+ Rounds

Primary Objective: Game Plan and Pace to get to and or through the heavier bars

Secondary Objective : Steady Row Pacing

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

Level 2:

For Reps:

16:00 AMRAP

20/16 Calorie Row

15 Thrusters

*After each set of thrusters, the athlete will add weight. One bar, change your own weight.

Barbells:

Men (lbs) – 75-95-115-135lb…

Men (kgs) – 34-43-52-61kg

Women (lbs) – 55-65-75-95..

Women (kgs) – 25-30-34-43..

Barbells stay the same load from round 4 on..

—

Level 1:

For Reps:

16:00 AMRAP

20/16 Calorie Row

15 Thrusters

Barbell: 45/35lb, 20/15kg

—

Competitor / Rx+ :

Barbells:

Men (lbs) – 95-115-135-155-175-195-215lbs

Men (kgs) – 43-52-61-70-80-90-95kg

Women (lbs) – 65-75-95-105-115-125-135lbs

Women (kgs) – 29.5-35-43-48-52-56-61kg

—-

Masters 55+:

For Reps:

16:00 AMRAP

20/16 Calorie Row

15 Thrusters

*After each set of thrusters, the athlete will add weight. One bar, change your own weight.

Barbells:

Men (lbs) – 65- 75-95-115..

Men (kgs) – 30-34-43-52-61kg

Women (lbs) – 45-55-65-75-95..

Women (kgs) – 20-25-30-34-43..

Barbells stay the same load from round 4 on..

—

Big Class:

18:00 EMOM

Minute 1: 15/12 Calorie Row

Minute 2: *Thrusters

Minute 3: Rest

Thrusters

Set 1: 18 Thrusters 75/55lb, 34/25kg

Set 2: 15 Thrusters 95/65lb, 43/30kg

Set 3: 12 Thrusters 115/75lb, 52/34kg

Set 4: 9 Thrusters 135/95lb, 61/43kg

Set 5: 6 Thrusters 155/105lb, 70/48kg

Set 6: Max Thrusters at 185/125lb, 84/57kg

—

Limited Equipment

For Reps:

16:00 AMRAP

1:00 Cardio of Choice

15 Dumbbell Thrusters 50/35lb, 22.5/15kg

5p Pump Sesh: Chest / Back / Shoulders (No Measure)

Chest: E3MOM x 4

a) Incline barbell

b) Incline DB fly

c) *MAX pushups

Back: E3MOM x 4

a) Pull-ups (banded, reg, or weighted)

b) BB Bent over rows

Shoulders: E3MOM x 4

a) DB Shoulder press

b) DB lat raise

c) DB High pulls

Aim for 8-12 reps of each.

Bodybuilding Finisher (No Measure)

5 Rounds

:30 Ring Curls

:30 Ring Skull Crusher

Rest as needed b/t exercises and sets

Mobility

PRVN Recovery #1

1:00/1:00 Couch Stretch

1:00/1:00 Wall Figure 4 Stretc h

1:00/1:00 Scorpion Stretch

1:00/1:00 Pigeon Stretch

Read More

Announcements

✨ PUSH-UP JANUARY CHALLENGE

Rx: 2500. // S: 1500 Knees or to elevated target

-Cumulative in the whole month

Google Doc Tracking Link:

https://docs.google.com/spreadsheets/d/1eDpxlWdPKYHbth5cTg9CV9oV9qWyw__56aC5n7163FU/edit?usp=sharing

Monday:Strength/Weightlifting: Barbell Cycling Technique and Primer

Couplet: Clean and Jerks + Toe to Bar

Tuesday:Strength: Back Squat 8-8-6-6-Max

Triplet: Shuttle Run + Goblet Squats + Burpees to Target

Wednesday:Strength Superset: Ring Muscle-Up Progressions

Triplet /Double Unders + Kettlebell Snatch + Ring Muscle-Ups

Thursday: Row, Strict Press + Overhead Hold, Single Dumbbell Step-Overs, core

Friday:Weightlifting / Strength: Snatch Pulls + Snatch Singles

Triplet: Wall Balls, Deadlifts, High Box Jumps

Saturday:Partner Workout: Row + Pull-Ups, Push-Ups, Double Unders

Sunday:Skill/ Gymnastics : Handstand Walks

Row + Kettlebell Swing + Run + Handstand Walk

Monday: Strength/Weightlifting: Overhead Squat 3-3-3-3
Toe to Bar + Row + Overhead Squat + Burpee

Tuesday: Chest to Bar Tips
#TEAMPRVN TUESDAY: 15:00 AMRAP: Triplet of Ground to Overhead + Chest to Bar Pull-Ups + Box Jumps

Wednesday:
Triplet: Dumbbell Bench Press + Air Squat + Run, Run + Wall Walk + Double Unders

Thursday:
Weightlifting: Power Clean 4 x 3.3 TnG Reps
Couplet: Bar Facing Burpees + Deadlifts

Friday:
Skill Focus: Barbell Cycling : Thrusters
Row + Thrusters

Saturday:
3 Person Team Triplet: Run + Abmat Sit-Ups + Alternating Dumbbell Snatch

Sunday:
Strength EMOM: Bench Press + Bent Over Barbell Row
Metcon: 3 Sets x 2:00 on / 1:00 off Devils Press + Strict Pull-Ups
Accessory Work: Core Finisher

🫖 ♟️ Tea / Coffee & Board / Card Games:

• Sunday 1pm
• At CFER Gym

CrossFit East River – WOD

Power Clean (Every 3:00 x 4 Sets @ 75-85%
3.3 TnG Power Cleans
*Rest 30 seconds b/t Triples

% is Based on 1RM Power Clean)

Note that this designates sets of 6 reps done in touch and go Triples. The goal is to start at 75% and if you are feeling good increase the loading to 85% on the final set of 3.3

“Under Your Scars” (Time)

For Time:

4 Sets:

9 Bar Facing Burpees

6 Deadlifts

6 Bar Facing Burpees

6 Deadlifts

-rest 1:00 b/t sets-

Barbell: 225/155lb, 102/70kg
—

Score = Total Time

Goal: 11:00-15:00 minutes

Time Cap: 15:00

Primary Objective : Complete each set in under 2:00 minutes

Secondary Objective: Consistent sets with last set being your best set

[Under Your Scars: Levels] (Time)

Level 2:

Barbell: 185/125lb, 84/57kg

—

Level 1:

For Time:

4 Sets:

6 Lateral Burpees

6 Deadlifts

6 Lateral Burpees

6 Deadlifts

-rest 1:00 b/t sets-

Barbell: 60% of 1RM

—

Competitor / Rx+:

For Time:

4 Sets:

12 Bar Facing Burpees

6 Deadlifts

6 Bar Facing Burpees

6 Deadlifts

-rest 1:00 b/t sets-

Barbell: 275/185lb, 125/84kg

—

Masters 55+:

Barbell: 155/105lb, 70/48kg

—

Big Class:

For Time:

4 Sets:

12 Lateral Burpees

6 Deadlifts

6 Lateral Burpees

6 Deadlifts

-rest 1:00 b/t sets-

Barbell: 225/155lb, 102/70kg

—

Travel / Hotel Gym:

For Time:

4 Sets:

9 Burpees over Dumbbells

6 Dual Dumbbell Deadlifts

6 Burpees over Dumbbells

6 Dual Dumbbell Deadlifts

-rest 1:00 b/t sets-

Mobility

PRVN Recovery #9

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

Optional Accessories (No Measure)

For Quality:

12:00 EMOM

Minute 1 – :45 Dead Hang

Minute 2 – 5/5 Single Leg Landmine Deadlift

Read More

Announcements

✨ PUSH-UP JANUARY CHALLENGE

Rx: 2500. // S: 1500 Knees or to elevated target

-Cumulative in the whole month

Google Doc Tracking Link:

https://docs.google.com/spreadsheets/d/1eDpxlWdPKYHbth5cTg9CV9oV9qWyw__56aC5n7163FU/edit?usp=sharing

Monday:Strength/Weightlifting: Barbell Cycling Technique and Primer

Couplet: Clean and Jerks + Toe to Bar

Tuesday:Strength: Back Squat 8-8-6-6-Max

Triplet: Shuttle Run + Goblet Squats + Burpees to Target

Wednesday:Strength Superset: Ring Muscle-Up Progressions

Triplet /Double Unders + Kettlebell Snatch + Ring Muscle-Ups

Thursday: Row, Strict Press + Overhead Hold, Single Dumbbell Step-Overs, core

Friday:Weightlifting / Strength: Snatch Pulls + Snatch Singles

Triplet: Wall Balls, Deadlifts, High Box Jumps

Saturday:Partner Workout: Row + Pull-Ups, Push-Ups, Double Unders

Sunday:Skill/ Gymnastics : Handstand Walks

Row + Kettlebell Swing + Run + Handstand Walk

Monday: Strength/Weightlifting: Overhead Squat 3-3-3-3
Toe to Bar + Row + Overhead Squat + Burpee

Tuesday: Chest to Bar Tips
#TEAMPRVN TUESDAY: 15:00 AMRAP: Triplet of Ground to Overhead + Chest to Bar Pull-Ups + Box Jumps

Wednesday:
Triplet: Dumbbell Bench Press + Air Squat + Run, Run + Wall Walk + Double Unders

Thursday:
Weightlifting: Power Clean 4 x 3.3 TnG Reps
Couplet: Bar Facing Burpees + Deadlifts

Friday:
Skill Focus: Barbell Cycling : Thrusters
Row + Thrusters

Saturday:
3 Person Team Triplet: Run + Abmat Sit-Ups + Alternating Dumbbell Snatch

Sunday:
Strength EMOM: Bench Press + Bent Over Barbell Row
Metcon: 3 Sets x 2:00 on / 1:00 off Devils Press + Strict Pull-Ups
Accessory Work: Core Finisher

🫖 ♟️ Tea / Coffee & Board / Card Games:

• Sunday 1pm
• At CFER Gym

CrossFit East River – WOD

“Awake” (Time)

Each For Time

5 Rounds

10 Dumbbell Bench Press

20 Air Squats

200m Run – 250/200 Row

Rest 5:00 minutes

5 Rounds

200m Run – 250/200 Row

3 Wall Walks

50 Double Unders

Dumbbells: 50/35lb, 22.5/15kg

Wall Walks to 10’’ Line from the Wall

Score = Sum Total Time

Record Each Time Interval / Piece
—

Time Domain : 10:00-13:00 / Set

Total Running Time: 25:00-31:00

Time Cap 15:00 / Set

Time Cap : 35:00

Stimulus: Aerobic Stamina and Muscular Endurance

RPE: 7-7.5/10

Strategy:

For the first segment , keep the Dumbbell Bench Press unbroken or split into two quick sets if needed to avoid burnout in later rounds. Move at a steady, controlled pace on the Air Squats to prepare for the run, which should be moderate but consistent across all rounds. Avoid sprinting the 200m run in earlier rounds to preserve energy.

In the second segment , pace the run similarly to the first piece. For Wall Walks, focus on efficient transitions and maintaining proper shoulder positioning and straight arms to avoid excessive fatigue. Look to go unbroken on Double-Unders or break into manageable sets with minimal rest between attempts, prioritizing rhythm and breathing.

[Levels: Awake] (2 Rounds for time)

Level 2:

5 Rounds

10 Dumbbell Bench Press

20 Air Squats

200m Run

Rest 5:00 minutes

5 Rounds

200m Run

3 Wall Walks

30 Double Unders

Dumbbells: 35/25lb, 15/12kg

Wall Walks to 20’’ From the Wall

—

Level 1:

5 Rounds

10 Dumbbell Bench Press

15 Air Squats

200m Run

Rest 5:00 minutes

5 Rounds

200m Run

3 Wall Walks

50 Single Unders

Dumbbells: 25/15lb, 12/7kg

Wall Walks to 30’’ From the Wall

—

Competitor / Rx+:

5 Rounds

10 Dumbbell Bench Press

15 Dumbbell Goblet Squats

200m Run

Rest 5:00 minutes

5 Rounds

200m Run

5 Wall Walks

50 Double Unders

Dumbbells: 70/50lb, 32/22.5kg

Wall Walks to 10’’ Line from the Wall

—

Masters 55+:

Same as Level 2

—

Big Class:

Start Athletes on Different Stations in order to allow for the Dumbbells to be utilized between the two groups. If needed, start athletes on a 1:00 delay to ensure that enough dumbbell stations are available.

—

Travel / Hotel Gym:

As prescribed

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

Optional Accessories (No Measure)

4-5 Sets: For Quality

5-7 Piked HSPU or 6-8 Tall Kneeling Dual Dumbbell Press

14 Seated Banded Rows

Read More

Announcements

✨ PUSH-UP JANUARY CHALLENGE

Rx: 2500. // S: 1500 Knees or to elevated target

-Cumulative in the whole month

Google Doc Tracking Link:

https://docs.google.com/spreadsheets/d/1eDpxlWdPKYHbth5cTg9CV9oV9qWyw__56aC5n7163FU/edit?usp=sharing

Monday:Strength/Weightlifting: Barbell Cycling Technique and Primer

Couplet: Clean and Jerks + Toe to Bar

Tuesday:Strength: Back Squat 8-8-6-6-Max

Triplet: Shuttle Run + Goblet Squats + Burpees to Target

Wednesday:Strength Superset: Ring Muscle-Up Progressions

Triplet /Double Unders + Kettlebell Snatch + Ring Muscle-Ups

Thursday: Row, Strict Press + Overhead Hold, Single Dumbbell Step-Overs, core

Friday:Weightlifting / Strength: Snatch Pulls + Snatch Singles

Triplet: Wall Balls, Deadlifts, High Box Jumps

Saturday:Partner Workout: Row + Pull-Ups, Push-Ups, Double Unders

Sunday:Skill/ Gymnastics : Handstand Walks

Row + Kettlebell Swing + Run + Handstand Walk

🗓 MLK Monday – Modified AM Schedule

7a, 8a, 9a

Monday: Strength/Weightlifting: Overhead Squat 3-3-3-3
Toe to Bar + Row + Overhead Squat + Burpee

Tuesday: Chest to Bar Tips
#TEAMPRVN TUESDAY: 15:00 AMRAP: Triplet of Ground to Overhead + Chest to Bar Pull-Ups + Box Jumps

Wednesday:
Triplet: Dumbbell Bench Press + Air Squat + Run, Run + Wall Walk + Double Unders

Thursday:
Weightlifting: Power Clean 4 x 3.3 TnG Reps
Couplet: Bar Facing Burpees + Deadlifts

Friday:
Skill Focus: Barbell Cycling : Thrusters
Row + Thrusters

Saturday:
3 Person Team Triplet: Run + Abmat Sit-Ups + Alternating Dumbbell Snatch

Sunday:
Strength EMOM: Bench Press + Bent Over Barbell Row
Metcon: 3 Sets x 2:00 on / 1:00 off Devils Press + Strict Pull-Ups
Accessory Work: Core Finisher

🫖 ♟️ Tea / Coffee & Board / Card Games:

• Sunday 1pm
• At CFER Gym

CrossFit East River – WOD

“I Stand Alone” (AMRAP – Rounds and Reps)

For Reps:

15:00 AMRAP

6 Ground to Overhead

9 Chest to Bar

9 Box Jumps (Step Down)

Box: 24in/20in

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

*Note that ground to overhead means you may clean and jerk or power snatch as you see fit today.

Score: Rounds & Reps
—

Goal : 7-11 Rounds

Primary Objective: Build Intensity Throughout

Secondary Objective : Learn how to use the Box Jumps As ‘Recovery’

[I Stand Alone: Levels] (AMRAP – Rounds and Reps)

Level 2:

For Reps:

15:00 AMRAP

6 Ground to Overhead

9 Pull-Ups

9 Box Jumps (Step Down)

Box: 24in/20in

Barbell: 95/65lb, 43/30kg

—

Level 1:

For Reps:

15:00 AMRAP

6 Hang Power Clean and Push Jerk

9 Ring Rows

12 Alternating Box Step-Ups

Box: 24in/20in

Barbell: 45/35lb, 20/15kg

—-

Competitor / Rx+:

As prescribed

Score = Total Reps Completed

Kettlebell Load: 70/53lb, 32/25kg

Shuttle Run = 25ft /7.5 Out and Back

—-

Masters 55+:

For Reps:

15:00 AMRAP

6 Ground to Overhead

9 Pull-Ups

9 Box Jumps (Step Down)

Box: 24in/20in

Barbell: 75/55lb, 34/25kg

—

Big Class:

As prescribed

—

Travel / Hotel Gym:

For Reps:

15:00 AMRAP

6 Dual Dumbbell Ground to Overhead

9 Pull-Ups

9 Bench Jumps

Box: 24in/20in

Dumbbells: 50/35lb, 22.5/15kg

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

Optional Accessories (No Measure)

For Quality:

5 Rounds

:30-:45 second Weighted Wall Sit

Rest 30 seconds

12 Seated Good Mornings

Rest 45-60 seconds

Read More

Announcements

✨ PUSH-UP JANUARY CHALLENGE

Rx: 2500. // S: 1500 Knees or to elevated target

-Cumulative in the whole month

Google Doc Tracking Link:

https://docs.google.com/spreadsheets/d/1eDpxlWdPKYHbth5cTg9CV9oV9qWyw__56aC5n7163FU/edit?usp=sharing

Monday:Strength/Weightlifting: Barbell Cycling Technique and Primer

Couplet: Clean and Jerks + Toe to Bar

Tuesday:Strength: Back Squat 8-8-6-6-Max

Triplet: Shuttle Run + Goblet Squats + Burpees to Target

Wednesday:Strength Superset: Ring Muscle-Up Progressions

Triplet /Double Unders + Kettlebell Snatch + Ring Muscle-Ups

Thursday: Row, Strict Press + Overhead Hold, Single Dumbbell Step-Overs, core

Friday:Weightlifting / Strength: Snatch Pulls + Snatch Singles

Triplet: Wall Balls, Deadlifts, High Box Jumps

Saturday:Partner Workout: Row + Pull-Ups, Push-Ups, Double Unders

Sunday:Skill/ Gymnastics : Handstand Walks

Row + Kettlebell Swing + Run + Handstand Walk

🗓 MLK Monday – Modified AM Schedule

7a, 8a, 9a

Monday: Strength/Weightlifting: Overhead Squat 3-3-3-3
Toe to Bar + Row + Overhead Squat + Burpee

Tuesday: Chest to Bar Tips
#TEAMPRVN TUESDAY: 15:00 AMRAP: Triplet of Ground to Overhead + Chest to Bar Pull-Ups + Box Jumps

Wednesday:
Triplet: Dumbbell Bench Press + Air Squat + Run, Run + Wall Walk + Double Unders

Thursday:
Weightlifting: Power Clean 4 x 3.3 TnG Reps
Couplet: Bar Facing Burpees + Deadlifts

Friday:
Skill Focus: Barbell Cycling : Thrusters
Row + Thrusters

Saturday:
3 Person Team Triplet: Run + Abmat Sit-Ups + Alternating Dumbbell Snatch

Sunday:
Strength EMOM: Bench Press + Bent Over Barbell Row
Metcon: 3 Sets x 2:00 on / 1:00 off Devils Press + Strict Pull-Ups
Accessory Work: Core Finisher

CrossFit East River – WOD

Overhead Squat (Every 2:00 x 4 Sets
3 Reps @ 75%+

% of Overhead Squat
)

“Voodoo Magic” (4 Rounds for time)

For Time:

Every 4:00 x 4 Sets

12 Toe to Bar

12/9 Calorie Row

12 Overhead Squats

12 Burpee Over Bar

Barbell: 95/65lbs (43/30kg)
—

Goal: 3:00-3:30/set

Score = Sum Total Interval Time

Avoid over-pacing the first round, while at the same time remaining consistent and even increasing pace on the final round.

[Voodoo Magic: Levels] (4 Rounds for time)

Level 2:

For Time:

Every 4:00 x 4 Sets

12 Alternating Toe to to Bar

10/9 Calorie Row

12 Overhead Squats

10 Burpee over bar

Barbell: 75/55lb, 34/25kg

—

Level 1:

For Time:

Every 4:00 x 4 Sets

12 Kipping Knee Raises

8/6 Calorie Row

12 Goblet Squat

8 Burpee over bar

Kettlebell: 44/26lb, 20/12kg

—

Competitor / Rx+:

For Time:

Every 4:00 x 4 Sets

16 Toe to Bar

12/9 Calorie Row

16 Overhead Squats

16 burpee over bar

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

—

Big Class Option:

For Time:

Start Athletes on a 2:00 delay to allow for better class management and

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 (No Measure)

For Quality:

5 Rounds:

:45 Superman Hold

:45 Hollow Hold

:30 Rest
The goal here is quality, basic positions for our gymnastics movements. Modify as needed so that every hold is unbroken

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CrossFit East River – WOD

Warm-Up

3 Sets: For Quality

1:00 Bike Easy / Moderate / Hard

10 Kettlebell Deadlifts

10 Knee Hug + Lunge and Twist

200m Run

1 Wall Walk + 10 second Nose to Wall Handstand Hold

“I Praised the Madman”  (4 Rounds for reps)

For Reps:

4 Sets

5:00 AMRAP

1:00 Max Calorie Echo Bike, Assault Bike, or Bike Erg

20 American Kettlebell Swings

400m Run

– Max Distance Handstand Walk

Rest 2:00 minutes b/t sets

Kettlebell Load: 53/35lb, 24/16kg

Score = Calories on the Bike + Distance on Handstand Walk

5ft /1.5m = 1 Rep on Handstand Walk
—

Goal: 15/11+ Cals on the Bike and 50ft (15m) on the Handstand Walk / Set

Stimulus: Aerobic Capacity and Gymnastics Skill

RPE: 8/10

Primary Objective: Complete the Bike + American Kettlebell Swings + Run by 4:00 on the running clock before finishing off the final minute with Handstand Walking.

Secondary Objective: Maintain unbroken segments of 10ft / 3m +

[I Praised the Madman: Levels] (4 Rounds for reps)

Level 2:

For Reps:

4 Sets

5:00 AMRAP

1:00 Max Calorie Echo Bike, Assault Bike, or Bike Erg

20 American Kettlebell Swings

400m Run

– Max Distance Lateral Handstand Walk on Wall

Rest 2:00 minutes b/t sets

Kettlebell Load: 44/26lb, 20/12kg

Score = Calories on the Bike + Distance on Handstand Walk

5ft /1.5m = 1 Rep on Handstand Walk

—

Level 1:

For Reps:

4 Sets

5:00 AMRAP

1:00 Max Calorie Echo Bike, Assault Bike, or Bike Erg

20 Russian Kettlebell Swings

400m Run

– Max Wall Walks to 30’’ off Wall

Rest 2:00 minutes b/t sets

Kettlebell Load: 35/18lb, 16/8kg

Score = Calories on the Bike + Distance on Handstand Walk

5ft /1.5m = 1 Rep on Handstand Walk

—

Competitor / Rx+:

Day Off

—

Masters 55+:

For Reps:

4 Sets

5:00 AMRAP

1:00 Max Calorie Echo Bike, Assault Bike, or Bike Erg

20 American Kettlebell Swings

400m Run

– Max Distance Lateral Handstand Walk on Wall

Rest 2:00 minutes b/t sets

Kettlebell Load: 44/26lb, 20/12kg

Score = Calories on the Bike + Distance on Handstand Walk

5ft /1.5m = 1 Rep on Handstand Walk

—

Big Class:

Start Athletes on 1:00 Delays in order to roll through this workout today.

—

Travel / Hotel Gym:

For Reps:

4 Sets

5:00 AMRAP

1:00 Max Effort Machine of Choice

20 Dual Dumbbell Swings

400m Run

– Max Distance Handstand Walk

Rest 2:00 minutes b/t sets

Dumbbell Load: 2×25/15lb, 12/7kg

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

Optional Accessories  / Core Finisher:  (Checkmark)

For Quality:

4 Sets

15 V-Ups

:15 second Hollow Hold

:30 second Extended Plank Hold

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Announcements

✨ PUSH-UP JANUARY CHALLENGE

Rx: 2500. // S: 1500 Knees or to elevated target

-Cumulative in the whole month

Google Doc Tracking Link:

https://docs.google.com/spreadsheets/d/1eDpxlWdPKYHbth5cTg9CV9oV9qWyw__56aC5n7163FU/edit?usp=sharing

PRVN Throwdown Leaderboard- 🔗 Link

Monday:Strength/Weightlifting: Barbell Cycling Technique and Primer

Couplet: Clean and Jerks + Toe to Bar

Tuesday:Strength: Back Squat 8-8-6-6-Max

Triplet: Shuttle Run + Goblet Squats + Burpees to Target

Wednesday:Strength Superset: Ring Muscle-Up Progressions

Triplet /Double Unders + Kettlebell Snatch + Ring Muscle-Ups

Thursday: Row, Strict Press + Overhead Hold, Single Dumbbell Step-Overs, core

Friday:Weightlifting / Strength: Snatch Pulls + Snatch Singles

Triplet: Wall Balls, Deadlifts, High Box Jumps

Saturday:Partner Workout: Row + Pull-Ups, Push-Ups, Double Unders

Sunday:Skill/ Gymnastics : Handstand Walks

Row + Kettlebell Swing + Run + Handstand Walk

🗓 MLK Monday – Modified AM Schedule

7a, 8a, 9a

CrossFit East River – WOD

“A Hero Can Be Anyone”  (3 Rounds for time)

3 Sets: For Time with partner

1000m Row, Combined

Directly into..

8 Alternating Rounds of

5 Pull-Ups

10 Push-Ups

20 Double Unders

– Rest 3:00 minutes between sets

Score = Total Running Time including rest
—

Goal: 8:00-10:00 / Set

Total Running Time: 33:00-36:00

Time Cap: 40:00

Primary Objective: Complete each set for best overall time by splitting the row evenly and tackling the alternating rounds of the triplet at a fast and steady clip.

Secondary Objective: Maintain consistent transitions and aim to finish each set at a similar pace, demonstrating controlled breathing and efficiency throughout.

Stimulus: A mix of cardiovascular endurance (Row) and muscular stamina (Pull-Ups, Push-Ups, Double Unders).

RPE: ~7/10

[A Hero Could Be Anyone: Levels] (3 Rounds for time)

Level 2:

3 Sets: For Time

1000m Row, Combined

Directly into..

8 Alternating Rounds of

4 Pull-Ups

8 Push-Ups

16 Double Unders

– Rest 3:00 minutes between sets

—

Level 1:

3 Sets: For Time

1000m Row, Combined

Directly into..

8 Alternating Rounds of

5 Jumping Pull-Ups

10 Elevated Push-Ups

30 Single Unders

– Rest 3:00 minutes between sets

—

Competitor / Rx+ :

3 Sets: For Time

1000m Row, Combined

Directly into..

8 Alternating Rounds of

4 Bar Muscle-Ups

10 Deficit Plate Push-Ups

30 Double Unders

Plates set to 3/1.5 inches

– Rest 3:00 minutes between sets

—

Masters 55+:

3 Sets: For Time

1000m Row, Combined

Directly into..

8 Alternating Rounds of

3 Strict Pull-Ups

6 Push-Ups

18 Double Unders

– Rest 3:00 minutes between sets

—

Big Class:

As Prescribed, Start on a 4:00 Delay to allow for Rowers to be available.

—

Limited Equipment

3 Sets: For Time

800m Run

Into..

4 Rounds

5 Pull-Ups

10 Push-Ups

20 Double Unders

– Rest 3:00 minutes between sets

Score = Total Running Time including rest

Mobility

PRVN Recovery #9

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Single Leg Forward Fold

Optional Accessories (Checkmark)

For Quality:

5 Sets

1:00 Unbroken Dead Hang

20 Banded Curls

20 Banded Tricep Extensions
—

The dead hang must be unbroken, add light load or assistance as you see fit. If you do not have a sandbag for the good mornings, you may perform barbell good mornings instead.

Read More

Announcements

✨ PUSH-UP JANUARY CHALLENGE

Rx: 2500. // S: 1500 Knees or to elevated target

-Cumulative in the whole month

Google Doc Tracking Link:

https://docs.google.com/spreadsheets/d/1eDpxlWdPKYHbth5cTg9CV9oV9qWyw__56aC5n7163FU/edit?usp=sharing

PRVN Throwdown Leaderboard- 🔗 Link

Monday:Strength/Weightlifting: Barbell Cycling Technique and Primer

Couplet: Clean and Jerks + Toe to Bar

Tuesday:Strength: Back Squat 8-8-6-6-Max

Triplet: Shuttle Run + Goblet Squats + Burpees to Target

Wednesday:Strength Superset: Ring Muscle-Up Progressions

Triplet /Double Unders + Kettlebell Snatch + Ring Muscle-Ups

Thursday: Row, Strict Press + Overhead Hold, Single Dumbbell Step-Overs, core

Friday:Weightlifting / Strength: Snatch Pulls + Snatch Singles

Triplet: Wall Balls, Deadlifts, High Box Jumps

Saturday:Partner Workout: Row + Pull-Ups, Push-Ups, Double Unders

Sunday:Skill/ Gymnastics : Handstand Walks

Row + Kettlebell Swing + Run + Handstand Walk

🗓 MLK Monday – Modified AM Schedule

7a, 8a, 9a

CrossFit East River – WOD

Snatch (Squat Snatch
Every 90 seconds x 8 Sets
2 Snatch Pulls, Touch & Go
Rest 10 seconds
1 Squat Snatch)

—

You will perform 2 Snatch Pulls with the focus on maintaining an upright torso with tension throughout the pull, then set the bar down, reset and hit a quality single on the Snatch.

Record Each Working Weight

“Climbing To Freedom” (AMRAP – Rounds and Reps)

10:00 AMRAP

12 Wall Balls

8 Deadlifts

4 Box Jumps

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

Barbell: 225/155lb, 102/70kg

Box Height 30/24”
—

Goal: 6+ Rounds

Primary Objective : Move smoothly between each station with minimal transition time. Push for unbroken Wall Balls and Deadlifts, then attack the Box Jumps confidently.

Secondary Objective: Consistent Pace Round to Round

Stimulus: High-intensity Triplet /Posterior Chain Dominant

RPE: ~8/10

Expect to feel breathless but still able to hold form. Pace yourself to avoid early burnout, but push near your threshold for the entire 10-minute duration.

[Climbing to Freedom: Levels] (AMRAP – Rounds and Reps)

Level 2:

10:00 AMRAP

12 Wall Balls

8 Deadlifts

4 Box Jumps

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

Barbell: 185/125lb, 84/57kg

Box Height 24/20’’

—

Level 1:

10:00 AMRAP

12 Wall Balls

8 Deadlifts

4 Bar Hops

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

Barbell: 155/105lb, 70/48kg

—

Competitor / Rx+ :

10:00 AMRAP

12 Wall Balls

8 Deadlifts

4 Box Jumps

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

Barbell: 275/185lb, 125/84kg

Box Height 30/24”

—

Masters 55+:

10:00 AMRAP

12 Wall Balls

8 Deadlifts

4 Box Jumps

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

Barbell: 155/105lb, 70/48kg

Box Height 24/20’’

—

Big Class:

As prescribed

—

Limited Equipment

10:00 AMRAP

16 Air Squats

12 Dual Dumbbell Deadlifts

6 Bench Jump Overs

Dumbbells: 50/35lb, 22.5/15kg

Mobility

PRVN Recovery #1

1:00/1:00 Couch Stretch

1:00/1:00 Wall Figure 4 Stretc h

1:00/1:00 Scorpion Stretch

1:00/1:00 Pigeon Stretch

Optional Accessories (Checkmark)

4 Sets: For Quality

3 Burpee Broad Jumps for Distance

3/3 Single Leg Lateral Box Jump

Part B)

4 Sets: For Quality

8 Ring Hamstring Curls

:20/:20 second Single Leg Glute Bridge Hold

Read More

Announcements

✨ PUSH-UP JANUARY CHALLENGE

Rx: 2500. // S: 1500 Knees or to elevated target

-Cumulative in the whole month

Google Doc Tracking Link:

https://docs.google.com/spreadsheets/d/1eDpxlWdPKYHbth5cTg9CV9oV9qWyw__56aC5n7163FU/edit?usp=sharing

PRVN Throwdown Leaderboard- 🔗 Link

Monday:Strength/Weightlifting: Barbell Cycling Technique and Primer

Couplet: Clean and Jerks + Toe to Bar

Tuesday:Strength: Back Squat 8-8-6-6-Max

Triplet: Shuttle Run + Goblet Squats + Burpees to Target

Wednesday:Strength Superset: Ring Muscle-Up Progressions

Triplet /Double Unders + Kettlebell Snatch + Ring Muscle-Ups

Thursday: Row, Strict Press + Overhead Hold, Single Dumbbell Step-Overs, core

Friday:Weightlifting / Strength: Snatch Pulls + Snatch Singles

Triplet: Wall Balls, Deadlifts, High Box Jumps

Saturday:Partner Workout: Row + Pull-Ups, Push-Ups, Double Unders

Sunday:Skill/ Gymnastics : Handstand Walks

Row + Kettlebell Swing + Run + Handstand Walk

🗓 MLK Monday – Modified AM Schedule

7a, 8a, 9a

CrossFit East River – WOD

“Feel The Fire”  (AMRAP – Rounds)

40:00 EMOM

minute 1: 18/15 cal Row OR 16/13 Assault Bike

minute 2: 10 Strict Press + 10 second Barbell Overhead Hold

minute 3: 12 Single Dumbbell Step-Overs

minute 4: 20 V-Up

minute 5: Rest

Barbell Load: 75/55lb, 34/25kg

Dumbbell Load: 50/35lb, 22.5/15kg

Box Height: 24/20”
—

Primary Objective: Complete each movement within its minute while maintaining consistent quality and intensity. Strive to preserve proper technique on both barbell and dumbbell movements, and use the rest minute to recover effectively for the next round.

Secondary Objective: Achieve 10-15 seconds of rest during each working station

Stimulus : Muscular Endurance and Aerobic Capacity

RPE : ~6/10

Effort should feel controlled throughout. Your breathing will get up there a bit during the work minutes, but the brief rest minute helps avoid burnout and allows you to reset for the next station.

[Feel the Fire: Levels] (AMRAP – Rounds)

Level 2

40:00 EMOM

minute 1: 12/9 Cal Row or 13/10 Assault Bike

minute 2: 8 Strict Press + 10 second Barbell Overhead Hold

minute 3: 10 Single Dumbbell Step-Overs

minute 4: 15 GHD Sit-Ups

minute 5: Rest

Barbell Load: 75/55lb, 34/25kg

Dumbbell Load: 35/25lb, 15/12kg

Box Height: 24/20”

—-

Level 1:

40:00 EMOM

minute 1: 10/7 Cal row or 11/8 Assault Bike

minute 2: 8 Strict Press + 10 second Barbell Overhead Hold

minute 3: 12 Alternating Box Step-Ups

minute 4: 20 Abmat Sit-Ups

minute 5: Rest

Barbell Load: 45/35lb, 20/15kg

Box Height: 24/20”

—-

Competitor / Rx+:

40:00 EMOM

minute 1: 16/12 Cal Row or 18/14 Cal Assault Bike

minute 2: 10 Strict Press + 10 second Barbell Overhead Hold

minute 3: 12 Single Dumbbell Step-Overs

minute 4: 20 GHD Sit-Ups

minute 5: Rest

Barbell Load: 95/65lb, 43/30kg

Dumbbell Load: 70/50lb, 32/24kg

Box Height: 24/20”

—-

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)

5 Sets: For Quality

:15/:15 Copenhagen Plank

:15/:15 Side Star Plank

:30 second Medball Squeeze Glute Bridge Hold

Read More