Today's WOD

Your workout of the day!

WOD – Sat, Feb 7

February 2, 2026

Announcements

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CrossFit East River – WOD

Warm-Up Flow (Checkmark)

Body Heat and Activation

2 Sets

10 Bend and Bows

10 Bootstrap Squats

10 Bird Dog From Crawling

10 Dead-Bug Alternating Heel Taps

Warm-Up Game

Rowing Golf

– Row to 1000m with a partner, alternating every 100m

– The goal is to roll into 100m directly on the dot so that you hit 100m – 200m – 300m not being over or under.

– If you stop rowing and let it roll to 100m, but it goes over to 102m or under to 98m, both partners must complete 2 burpees prior to switching partners and having the next partner row to the next 100m mark. This will be done until 1000m for time.

Specific Prep

2 Sets:

8 Medball Sit-Up Toss / Throw

8 Alternating Box Step-Ups

4 Box Jumps

6-8 Push-Ups

*Building progressions to movements for the day and going over targeted points of performance

“Point Break” (AMRAP – Rounds and Reps)

20:00 AMRAP

500m Row

20 Alternating Medball Throw Sit-Ups *

20 Box Jumps

20/14 Synchro Push-Ups

Row = Combined

For Partner Sit-Ups = Feet are set to 5ft Apart, Medball @ 14/10lb, 6/4kg

Box Jump Height: 30/24in, Combined Reps

Synchro Push-Ups = Meet at the top of each rep

Male/Male = 20 Reps

Male/Female = 17 Reps

Female/Female = 14 Reps
Goal: 3-5+ rounds

Stimulus: Partner aerobic capacity with shared midline and upper-body stamina

Workout RPE: 7/10

Primary Objective: Keep paces and breaks cyclical throughout

Secondary Objective: Maintain clean synchro standards without long pauses

[Point Break: L2, L1, & Masters 55+] (AMRAP – Rounds and Reps)

Level 2:

15/10 Synchro Push-Ups*

Medball @ 14/10lb, 6/4kg

Box Jump Height: 24/20in

—

Level 1:

20 Step-Ups Box Jumps (24/20in)

20/14 Elevated Push-Ups (Combined, not Synchro)

For Partner Sit-Ups = Feet are set to 2ft Apart, Medball @ Choice

—

Masters 55+:

20 Box Jumps or Step-Ups (24/20in)

15/10 Synchro Push-Ups*

Medball @ 14/10lb, 6/4kg

[Point Break: Competitor & Travel] (AMRAP – Rounds and Reps)

Competitor:

20:00 AMRAP

500m Row

20 GHD Medball Throw Sit-Ups*

20 Box Jumps

20/14 Synchro Handstand Push-Ups

Row = Combined

For Partner Sit-Ups = Feet are set to 5ft Apart, Medball @ 14/10lb, 6/4kg

Box Jump Height: 30/24in, Combined Reps

—

Travel / Hotel: Solo

20:00 AMRAP

400m Run

20 Weighted Sit-Ups

20 Box Jumps or Bench Jumps

20/14 Push-Ups

Mobility (Checkmark)

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)

Accumulate 1:30 Ring Support Hold

Accumulate 100 Banded Tricep Extensions

Accumulate 2:00/2:00 Side Plank

WOD – Fri, Feb 6

February 1, 2026

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Prep

2:00 Cardio Choice

–

2 Sets:

8/8 Staggered Stance Single KB RDL

10 Russian Kettlebell Swings

8 Goblet Squats

6 Bar Kip Swings

6 Ring Rows + 10 sec Ring to Chest Hold

Specific Prep:

8 Medball Deadlifts

8 Medball Squats

8 Medball Presses

6 Kip Swings, Building Height Towards Chin Over Bar Pull-Ups

4 Deadlifts @ light loads from the floor

–

6 Wall Balls @ Working Loads

4 Pull-Ups / Jumping Pull-Ups / Banded Pull-Ups / or Ring Rows

4 Deadlifts @ moderate loads to working loads

–

4 Deadlifts @ Working Weights

4 Pull-Ups

4 Wall Balls

“John Wick” (Time)

For Time:

25-20-15-10-5 Deadlifts

15-15-15-15-15 Pull-Ups

5-10-15-20-25 Wall Balls

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

Barbell: 185/125lb, 84/57kg
Goal: 12–18 minutes

Time Cap: 20 minutes

Stimulus: Mid-length triplet with escalating fatigue

Workout RPE: 8.5–9/10 (Open Style Conditioning)

Primary Objective: Maintain consistent deadlift cycling without excessive grip breakdown

Secondary Objective: Keep pull-ups controlled and wall balls smooth as volume shifts

[John Wick: L2, L1, & Masters 55+] (Time)

Level 2:

For Time:

25-20-15-10-5 Deadlifts

10-10-10-10-10 Pull-Ups

5-10-15-20-25 Wall Balls

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

Barbell: 155/105lb, 70/48kg

—

Level 1:

For Time:

20-16-12-8-4 Deadlifts

8-8-8-8-8 Banded Strict Pull-Ups

4-8-12-16-20 Wall Balls

Wall Ball: 14/10lb, 6/4kg, 10/9ft

Barbell: @ 50% of 1RM

—

Masters 55+:

For Time:

20-16-12-8-4 Deadlifts

8-8-8-8-8 Strict Pull-Ups

4-8-12-16-20 Wall Balls

Wall Ball: 14/10lb, 6/4kg, 10/9ft

Barbell: 135/95lb, 61/43kg

[John Wick: Competitor & Travel] (Time)

Competitor:

For Time:

25-20-15-10-5 Deadlifts

15-15-15-15-15 Chest to Bar Pull-Ups

5-10-15-20-25 Wall Balls

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

Barbell: 225/155lb, 102/70kg

—

Travel / Hotel:

For Time:

30-25-20-15-10 Dual Dumbbell Deadlifts

10-10-10-10-10 Strict Pull-Ups

10-15-20-25-30 Air Squats

Dumbbells: 2 x 50/25lb, 22.5/15kg

Mobility (Checkmark)

1:00/1:00 Scorpion Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00 Standing Forward Fold

1:00/1:00 Crossbody Lat Stretch

Optional Accessories (Checkmark)

3 Sets: For Quality

15 Banded Good Mornings

10 Ring Hamstring Curls

10/10 Three Point Dumbbell Row

12 Dumbbell Hammer Curls

WOD – Thu, Feb 5

January 31, 2026

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Prep

2:00 Cardio Choice

–

2 Sets For Quality

10 Alternating Goblet Cossack Squats

10 Alternating Box Step-Ups

5 Walking Inchworm to Hollow

10 Dead-Bugs

10 Bird-Dogs

Specific Prep

2 Sets:

9/7 Calorie Echo Bike

6 Dual Dumbbell Box Step-Ups

2 Partial Wall Walks to Pike (3sec Hold)

Barbell Prep

Back Squat

3 Reps @ 50%

3 Reps @ 55-60%

3 Reps @ 60-65%

Then Working Loads on the Barbell

Back Squat (Weightlifting Variable Reps & Sets)

L3,L2, Masters 55+: As prescribed

L1: Adjust to 4-6 Back Squat at 6-8 RPE across

Modifications:

– For Back Pain: Look to adjust to a reverse lunge or split squat variation

– For Knee Pain: Look to adjust to a Box Squat Variation

– For Shoulder Mobility Issues: Utilize a Safety Squat Bar or Straps on Bar to adjust hand position.

“Street King” (4 Rounds for time)

For Time

Every 3:00 x 4 Sets

12 Dual Dumbbell Box Step-Ups

15/11 Echo Bike

3-4-5-6 Wall Walks

Dumbbells: 2 x 50/35lb, 22.5/15kg

Box Height: 24/20in

Wall Walk: 10in From Wall
Score: Time

Goal: Complete each set inside the 3:00 window with minimal variance, only slight as the wall walks increase in reps.

Stimulus: Unilateral leg stamina, cyclical output, and increasing shoulder fatigue

RPE: 7.5/10

Primary Objective: Maintain consistent pacing across all four sets as wall walk volume increases

Secondary Objective: Complete the bike + step-ups in sub 2:00 on every set

[Street King: L2, L1, & Masters 55+] (Time)

Level 2:

For Time

Every 3:00 x 4 Sets

12 Dual Dumbbell Box Step-Ups

15/11 Echo Bike

2-3-4-5 Wall Walks

Dumbbells: 2 x 35/25lb, 15/12kg

Box Height: 24/20in

Wall Walk: 10in From Wall

—

Level 1:

For Time

Every 3:00 x 4 Sets

10 Single Dumbbell Box Step-Ups

12/9 Echo Bike

1-2-3-4 Wall Walks

Dumbbells: 1 x 30/20lb, 14/9kg

Box Height: 24/20in

Wall Walk: 30in From Wall

—

Masters 55+:

For Time

Every 3:00 x 4 Sets

12 Dual Dumbbell Box Step-Ups

15/11 Echo Bike

2-3-4-5 Wall Walks

Dumbbells: 2 x 30/20lb, 14/9kg

Box Height: 24/20in

Wall Walk: 20in From Wall

[Street King: Competitor & Travel] (Checkmark)

Competitor:

For Time

Every 3:00 x 4 Sets

14 Dual Dumbbell Box Step-Ups

16/12 Echo Bike

50ft (15m) Handstand Walk

Dumbbells: 2 x 50/35lb, 22.5/15kg

Box Height: 24/20in

—

Travel / Hotel:

For Time

Every 3:00 x 4 Sets

12 Dual Dumbbell Bench Step-Ups

:45 Machine of Choice

3-4-5-6 Wall Walks

Dumbbells: 2 x 50/35lb, 22.5/15kg

Wall Walk: 10in From Wall

Mobility (Checkmark)

1:00/1:00 Elevated Pigeon Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Single Leg Forward Fold

Optional Accessories (Checkmark)

8:00 EMOM, For Load

2 Turkish Get-Ups

WOD – Wed, Feb 4

January 30, 2026

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Prep

2 Sets: for Quality

6/6 Kettlebell Halo

6/6 Kettlebell Windmill

6 Up Dog to Down Dog Pike Push-Up

10 Hollow Rocks

10 Alternating V-Ups

Specific Prep

3 Sets:

6 Tall Muscle Cleans

6 Bradford Press with Lockout

:20 Behind the Neck Elbow Punch Throughs

6 Bar Kip Swings

4 Strict Knee Raises

–

Barbell to Rack

–

Push Press

3 Reps @ 50%

3 Reps @ 55-60%

3 Reps @ 60-65%

Then Working Loads on the Barbell

Primer for the Workout (After Push Press)

3 Power Clean and Jerks, Light Loads

3-4 Kipping Knees to Chest

3-4 Building Toes to Target / Toes to Bar

3 Power Clean and Jerks @ Working Loads

3 Toes to Bar / Mod for the Day

Push Press (Weightlifting Variable Reps & Sets)

Goal: 5-8 Reps for max set

L3,L2, Masters 55+: As prescribed

L1: Adjust to 4-6 Push Press at 6-8 RPE across

Modifications:

– Strict Press or Dumbbell Push Press or Strict Press

– Alternatively Move to Incline Bench Press or Dumbbell Incline Bench Press

CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Goal: Advance well past the 15s

Stimulus: Ascending barbell cycling and midline stamina under a tight time constraint

RPE: 9/10

Primary Objective: Maintain efficient barbell cycling without missed reps

Secondary Objective: Keep toes-to-bar in controlled, repeatable sets to protect grip and breathing

Mobility (Checkmark)

10/10 Quadruped Adductor Hip Rock (5s Pause)

1:00/1:00 Half Kneeling Hamstring Stretch

1:00 Down Dog Calf Stretch

1:00 Saddle Pose

Optional Accessories (Checkmark)

3 Sets: For Quality

10 V-Ups

10 Hollow Rocks

10 Russian Twists

:10 Hollow Hold

WOD – Tue, Feb 3

January 29, 2026

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Prep

2 Sets: For Quality

1:00 Row

5/5 World’s Greatest Stretch

20 Lateral Line Hops

:20/:20 Side Plank

10 Down Dog Toe Touches

Specific Prep

2-3 Sets: Getting into starting weights and loads

4/4 Dual Dumbbell Single Leg Romanian Deadlift

6/6 Split Stance Rotational Medball , light weight (Practice and Rehearse Movement Patterns)

Strength (4 Rounds for weight)

Every 3:00 x 4 Sets

8/8 Dual Dumbbell Single Leg Romanian Deadlift

8/8 Split Stance Medball Rotational Wall Ball Throw
Score = Dumbbell loading

L3, Comp, L2, Masters 55+: As Prescribed

“Speed” (AMRAP – Rounds and Reps)

15:00 AMRAP

10 Lateral Burpee Over Rower

300m Row

50 Double Unders

Score = Rounds + Reps
Goal: 4–6 rounds

Stimulus: High-tempo conditioning with cyclical engine work and light bodyweight interference

RPE: 8–8.5/10 (Open-esc) style workout

Primary Objective: Maintain fast, repeatable row splits without excessive heart-rate spikes

Secondary Objective: Stay smooth and efficient on burpees and double unders to avoid compounding fatigue

[Speed: L2, L1, & Masters 55+] (AMRAP – Rounds and Reps)

Level 2:

15:00 AMRAP

8 Lateral Burpee Over Rower

240m Row

40 Double Unders

—

Level 1:

15:00 AMRAP

8 Burpees

200m Row

60 Single Unders

—

Masters 55+:

15:00 AMRAP

8 Lateral Burpee Step-Overs (Rower)

240m Row

40 Double Unders

[Speed: Competitor & Travel] (AMRAP – Rounds and Reps)

Competitor:

As prescribed

—

Travel / Hotel:

15:00 AMRAP

10 Lateral Burpees over Bench

1:00 Cardio Choice

50 Double Unders or Line Hops

Mobility (Checkmark)

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00 Child’s Pose

1:00/1:00 Wall Figure 4 Stretch

Optional Accessories (Checkmark)

3 Sets: For Quality

6/6 Bird-Dog Rows

12 Anterior Tib Raises

100t (30m) Reverse Sled Drag

WOD – Mon, Feb 2

January 28, 2026

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Warm-Up:

2:00 Cardio Choice

10 PVC Pipe Passthroughs

10 PVC Pipe Around the Worlds

:15/:15 Standing PVC Pipe Prayer Stretch

10 Bootstrap Squats

:15/:15 Active Scorpions

–

2 Sets

6 Scapular Pull-Ups

6 Bar Kip Swings

6 /6 Single Arm Rotational Ring Rows

6 Ring V-Outs

6 Bulgarian Ring Rows

Barbell Warm-Up

High Hang (Hip), Hang (Knee)

2-3 Reps @ Each Position

– Snatch Pull

– Snatch High Pull

– Muscle Snatch

– Power Snatch

– Snatch Balance to 2-4-6in Drop (Power Positions)

– Overhead Squat

Then Add Loads to the Floor

4 Sets: Building to 70%

1 Snatch Lift Off

1 Slow Pull Power Snatch

1 Overhead Squat

Power Snatch + Overhead Squat (Weight)

Every 1:30 x 6 Sets

3+1

Starting @ 70% of Power Snatch

Increase to heavy for the day
Comp + L3: Tng Power Snatch

L2 + Masters 55+: Quick Singles on Snatch

L1: 3 Hang Power Snatch

Modifications:

– Move to the Hang Power Snatch instead of Power Snatch from the Floor

– Adjust to Alt Dumbbell Snatch

– Pull Off Blocks

– Move to Power Cleans

Skill Progressions : Bar Muscle-Ups (Checkmark)

Spend 10-15 minutes Practicing Drills and Progressions

– Jumping Kip and Pull to Hips

– Banded Bar Muscle-Ups

– Box Bar Muscle-Up

– Bar Muscle-Up Hip Drive Drill

“The One” (10 Rounds for reps)

10:00 EMOM

Minute 1: 10 Overhead Squats

Minute 2: 4-6 Bar Muscle-Ups

Barbell @ 135/95lb, 61/43kg

Score =Total Reps Completed
Goal: Complete all overhead squat reps unbroken and hit consistent BMU numbers /sets each round

Stimulus: Shoulder stamina, midline control, and high-skill gymnastics under repeatable fatigue

RPE: 8/10

Primary Objective: Maintain technically sound overhead squat positions every round

Secondary Objective: Stay composed and efficient on bar muscle-ups without missed reps. Break into manageable sets and pick a number that is repeatable.

[The One: L2, L1, & Masters 55+] (AMRAP – Reps)

Level 2:

10:00 EMOM

Minute 1: 10 Overhead Squats

Minute 2: 4-6 Chest to Bar Pull-Ups

Barbell @ 95/65lb, 43/30kg

—

Level 1:

10:00 EMOM

Minute 1: 10 Goblet Squats

Minute 2: 6-8 Inverted Rows

Kettlebell: 53/35lb, 24/16in

—

Masters 55+:

10:00 EMOM

Minute 1: 10 Overhead Squats

Minute 2: -Big Unbroken Set of Strict Pull-Ups

Barbell @ 75/55lb, 34/25kg

[The One: Competitor & Travel] (Checkmark)

Competitor:

10:00 EMOM

Minute 1: 10 Overhead Squats

Minute 2: 6-8 Bar Muscle-Ups

Barbell @ 135/95lb, 61/43kg

—

Travel / Hotel:

10:00 EMOM

Minute 1: 5/5 Single Arm Overhead Squats

Minute 2: -Big Unbroken Set of Strict Pull-Ups

Load: Choice

Mobility (Checkmark)

1:00 Elevated Prayer Stretch

1:00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00/1:00 Thread the Needle Stretch

Optional Accessories (Checkmark)

3 Sets: For Quality

12 Banded Face Pull to Cuban Press

10 Banded Thoracic Wall Slides

8-10 Ring V-Outs

WOD – Sun, Feb 1

January 27, 2026

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Warm-Up

400m Run

–

2 Sets

5 Inchworm Push-Ups

10/10 Single Leg Glute Bridges

:20 Reverse Plank Bridge

1 Wall Walk + :20 Nose to Wall Handstand Hold *Focus on pressing hard through floor, elevating shoulder blades.

Barbell Warm-Up

Empty Barbell

5 Strict Press

5 Push Press, Focus on Vertical Dip and Drive

5 Push Jerk, Maintain Vertical Dip and Drive and Push into the Catch

–

Add loads

–

3 Strict Press

4 Push Press

5 Push Jerk *Pause in the catch on first 2 reps, then practice cycling pattern on final 3 reps.

–

Get to working loads on the barbell

“Love and Thunder” (Time)

For Time

400m Run

30 Strict Press @ 95/65lb, 43/30kg

400m Run

30 Push Press @ 115/75lb, 52/35kg

400m Run

30 Push Jerk @ 135/95lb, 61/43kg

*every time you break on the barbell, perform 200m Run
Time Domain: 12:00-18:00 *this really depends on breaking strategy and how this workout is tackled.

Time Cap: 20:00

Stimulus: Progressive overhead pressing stamina under aerobic fatigue with an execution penalty

RPE: 6-7/10. This will be muscularly challenging while minimizing total aerobic fatigue as the need to shakeout arms is necessary and time between sets should be accounted for.

Primary Objective: Minimize barbell breaks and penalty runs

Secondary Objective: Maintain controlled run pacing to protect shoulder output. Use this as a shakeout time while still moving well.

[Love and Thunder: L2, L1, & Masters 55+] (Time)

Level 2:

30 Strict Press @ 75/55lb, 35/25kg

30 Push Press @ 95/65lb, 43/30kg

30 Push Jerk @ 115/75lb, 52/35kg

—

Level 1:

For Time

200m Run

30 Strict Press @ 45/35lb, 20/15kg

400m Run

30 Push Press @ 65/45lb, 30/20kg

200m Run

30 Push Jerk @ 75/55lb, 34/25kg

No Penalty Runs

—

Masters 55+:

30 Strict Press @ 65/45lb, 30/20kg

30 Push Press @ 75/55lb, 34/25kg

30 Push Jerk @ 95/65lb, 43/30kg

[Love and Thunder: Competitor & Travel] (Time)

Competitor:

30 Strict Press @ 115/75lb, 52/35kg

30 Push Press @ 135/95lb, 61/43kg

30 Push Jerk @ 155/105lb, 70/48kg

—

Travel / Hotel:

For Time

400m Run

30 Dumbbell Strict Press @ 2x 35/25lb, 15/12kg

400m Run

30 Dumbbell Push Press @ 2x 50/35lb, 22.5/15kg

400m Run

30 Dumbbell Push Jerk @ 2x 60/45lb, 30/20kg

*every time you break on the barbell, perform 200m Run

Mobility (Checkmark)

1:00 Elevated Prayer Stretch

1:00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00/1:00 Thread the Needle Stretch

Accessories (Checkmark)

Every 3:00 x 4 Sets

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

10/10 Half Kneeling Paloff Press with Rotation

:40 Weighted Forearm Plank
These can be optional or the finisher depending on timing in the day

WOD – Sat, Jan 31

January 26, 2026

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Prep

2:00 Cardio Choice

–

3 Sets

5/5 Worlds Greatest Stretch

10 Alternating Scorpions

16 Down Dog Toe Touches

:15/:15 Sampson Lunge Stretch

:15/:15 Single Leg Glute Bridge Hold

Specific Prep:

2 Sets:

10 Syncro Air Squats

10 Russian Kettlebell Swings, building to working loads

5 Burpees to Plate

–

Confirm strategy, set-up and flow of the workout

“Guardians of the Galaxy” (AMRAP – Reps)

25:00 AMRAP

Partner 1: 10-15-20-25…. Calorie Bike

Partner 2 and 3: AMRAP

30 Syncro Air Squats

30 Russian Kettlebell Swings

30 Burpees to Plate

Every time partners reach the Air Squats, Rep are done in synchro, while Russian Kettlebell Swings and Burpees are split between partners and partitioned as desired.

Kettlebell: 53/35lb, 24/16kg
Score = Total Reps Completed (1 cal = 1 rep)

Flow

Partner 1 starts on the bike with 10 calories.

Partners 2 & 3 begin the AMRAP together.

Once Partner 1 finishes the bike:

Partner 1 swaps into the AMRAP

Partner 3 moves to the bike to complete 10 calories

Once Partner 3 finishes:

Partner 3 joins the AMRAP

Partner 2 moves to the bike for 10 calories

After all three partners have completed 10 calories, the cycle repeats with the next calorie target (15 calories), continuing in this pattern for the full 25 minutes.

[Guardians of the Galaxy: L2, L1, & Masters 55+] (AMRAP – Reps)

Level 2:

25:00 AMRAP

Partner 1: 8-12-16-20…. Calorie Bike

Partner 2 and 3: AMRAP

24 Syncro Air Squats

24 Russian Kettlebell Swings

24 Burpees to Plate

Kettlebell: 53/35lb, 24/16kg

—

Level 1:

25:00 AMRAP

Partner 1: 6-9-12-15…. Calorie Bike

Partner 2 and 3: AMRAP

24 Syncro Air Squats

24 Russian Kettlebell Swings

24 Burpees

Kettlebell: 35/18lb, 16/8kg

—

Masters 55+:

25:00 AMRAP

Partner 1: 8-12-16-20…. Calorie Bike

Partner 2 and 3: AMRAP

24 Syncro Air Squats

24 Russian Kettlebell Swings

24 Burpees to Plate

Kettlebell: 44/26lb, 20/12kg

[Guardians of the Galaxy: Competitor & Travel] (AMRAP – Reps)

Competitor:

25:00 AMRAP

Partner 1: 10-15-20-25…. Calorie Bike

Partner 2 and 3: AMRAP

30 Syncro Air Squats

30 Synchro American Kettlebell Swings

30 Synchro Burpees to Plate

Kettlebell: 53/35lb, 24/16kg

—

Travel / Hotel: Solo

25:00 AMRAP

:30-:45-:60-:75 Treadmill Run

Partner 2 and 3: AMRAP

30 Air Squats

15 Russian Kettlebell Swings or Dual Dumbbell Swing

15 Burpees

Choice on Load

Mobility (Checkmark)

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)

For Quality

3 Sets:

8/8 Dumbbell Bulgarian Split Squats

15 Wall Tibialis Raises

:30 Foot Elevated Glute Bridge Hold

WOD – Fri, Jan 30

January 25, 2026

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Prep:

2 Sets:

:30-:45 Jump Rope Practice

6-8 Inchworm Push-Ups

16 Bear Plank Shoulder Taps

10/10 Single Leg Glute Bridges

12 Glute Bridge Banded Pull-Aparts

Specific Prep:

2 Sets

Single Arm Upright Row

Single Arm Strict Press

8-10 Scapular Push-Ups + 4-6 Push-Ups

4-6 Strict Knee Raises

8 Bar Kip Swings

–

Build to Working Toes to Bar Modification and Dumbbell Snatch Loads prior to Bench

Specific Warm-Up:

5 Bench Press @ 40-50%

5 Bench Press @ 50-55%

3 Bench Press @ 55-60%

–

Then Load to Working Weights on the Bar

Bench Press (Weightlifting Variable Reps & Sets)

Goal: 8+ Reps (15 Rep Cap)

“Double Agent” (Time)

4 Sets: For Time

16-14-12-10 Toes to Bar

24 Crossovers or 48 Double Unders

16-14-12-10 Alt Dumbbell Snatch

Rest 1:00 b/t sets

Dumbbell: 50/35lb, 22.5/15kg
Time Domain: 10-15 minutes

Time Cap: 15 min

Stimulus: Grip / Interference and Gymnastics Density

RPE: 8–8.5/10

Primary Objective: Look to maintain big sets on the toes to bar and snatches, if not unbroken.

Secondary Objective: Complete the workout sub 10:00

[Double Agent: L2, L1, & Masters 55+] (Time)

Level 2:

4 Sets: For Time

16-14-12-10 Toes to Target

18 Crossovers or 36 Double Unders

16-14-12-10 Alt Dumbbell Snatch

Rest 1:00 b/t sets

Dumbbell: 35/25lb, 15/12kg

—

Level 1:

4 Sets: For Time

16-14-12-10 Kipping Knee Raises

48 Single Unders

16-14-12-10 Alt Dumbbell Hang Snatch

Rest 1:00 b/t sets

Dumbbell: 25/15lb, 12/7kg

—

Masters 55+:

4 Sets: For Time

14-12-10-8 Toes to Bar

18 Crossovers or 36 Double Unders

14-12-10-8 Alt Dumbbell Snatch

Rest 1:00 b/t sets

Dumbbell: 30/20lb, 14/9kg

[Double Agent: Competitor & Travel] (Time)

Competitor:

Dumbbell: 70/50lb, 32/22.5kg

—

Travel / Hotel:

4 Sets: For Time

16-14-12-10 Strict Toes to Bar

24 Crossovers or 48 Double Unders

16-14-12-10 Alt Dumbbell Snatch

Rest 1:00 b/t sets

Dumbbell: 50/35lb, 22.5/15kg

Mobility (Checkmark)

1:00/1:00 Tall Dragon Stretch

1:00/1:00 Scorpion Stretch

1:00 Seated Chest Stretch

1:00/1:00 Single Leg Forward Fold

Optional Accessories (Checkmark)

For Quality

3 Sets:

:20 GHD Extended Supine Plank

:15/:15 Single Arm Ring Plank

WOD – Thu, Jan 29

January 24, 2026

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

1:30 Row

:20/:20 Banded Front Rack Stretch

:20/:20 Pigeon Pose

:20/:20 Samson Lunge stretch

–

2 Sets

10 Bootstrap Squats

5 Inchworm Push-Ups

10 Cossack Squats

:30 sec Row @ increasing Pace

Move to the Rig for Front Rack Lunge Prep

–

4/4 Reps with Empty Barbell

4/4 Reps @ 20-30% of 1RM Front Squat

4/4 Reps @ 30-40% of 1RM Front Squat

–

Put working loads on the Barbell

Front Rack Lunge (Weightlifting Variable Reps & Sets)

“Mercy” (AMRAP – Rounds and Reps)

Every 2:00, Until Failure

*Calorie Row

20 Wall Balls

Set 1: 12/9 Calories

Set 2: 13/10 Calories

Set 3: 14/11 Calories

Set 4: 15/12 Calories

Set 5: 16/13 Calories

Set 6: 18/14 Calories

Set 7: 20/15 Calories

Set 8: 20/15 Calories

* Until Failure or 8 Sets (Cap)

Wall Balls: 20/14lb, 9/6kg, 10/9ft
Score = Rounds + Reps (Max 8 Rounds)

Goal: Reach Sets 6–8

Time Domain: Variable 12-16 minutes

Stimulus: Progressive aerobic output under leg fatigue with a rising work-to-rest demand

RPE: 9/10

Primary Objective: Complete 5+ rounds of the workout

Secondary Objective: Maintain unbroken or minimally broken wall ball sets deep into the ladder

[Mercy: L2, L1, & Masters 55+] (AMRAP – Rounds and Reps)

Level 2:

Every 2:00, Until Failure

*Calorie Row

16 Wall Balls

Set 1: 12/9 Calories

Set 2: 13/10 Calories

Set 3: 14/11 Calories

Set 4: 15/12 Calories

Set 5: 16/13 Calories

Set 6: 18/14 Calories

Set 7: 20/15 Calories

* Continue until Failure or 8 Sets (Cap)

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

—

Level 1:

Every 2:00, Until Failure

*Calorie Row

14 Wall Balls

Set 1: 10/7 Calories

Set 2: 12/9 Calories

Set 3: 13/10 Calories

Set 4: 14/11 Calories

Set 5: 15/12 Calories

Set 6: 16/13 Calories

Set 7: 18/14 Calories

* Continue until Failure or 8 Sets (Cap)

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

—

Masters 55+:

Every 2:00, Until Failure

*Calorie Row

16 Wall Balls

Wall Balls: 14/10lb, 6/4kg, 10/9ft

[Mercy: Competitor & Travel] (AMRAP – Rounds and Reps)

Competitor:

Every 2:00, Until Failure

*Calorie Row

20 Wall Balls

Set 1: 13/10 Calories

Set 2: 14/11 Calories

Set 3: 15/12 Calories

Set 4: 16/13 Calories

Set 5: 18/14 Calories

Set 6: 20/15 Calories

* Continue until Failure or 8 Sets (Cap)

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

—

Travel / Hotel:

Every 2:00, Until Failure

*Calorie Row

20 Wall Balls

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

Mobility (Checkmark)

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00 Child’s Pose

1:00/1:00 Wall Figure 4 Stretch

Optional Accessories (Checkmark)

For Quality

3 Sets:

100ft (30m) Reverse Sled Drag

:20/:20 Hip Flexor Plank