Today's WOD

CrossFit East River – WOD

Mobility and Body Heat (4 minutes)

2:00 Cardio Choice

:30 second Puppy Dog Pose

:20/:20 Scorpion Stretch

:30/:30 Deep Lunge Ankle Mobilization

:30/:30 Banded Front Rack Stretch

General + Specific Prep (4-6 minutes)

2 Sets:

8 Box Step-Ups + 6 Box Jumps (Step-Down)

6 Tall Muscle Cleans + 6 Barbell Front Squats

:15 second Passive Hang + :15 second Active Hang

8 Ring V-Outs

8 Ring Rows

“Blackhole” (Time)

3 Rounds

12 Box Jumps (Step Down)

12 Front Squats

12 Toes to Bar

-rest 1:30-

2 Rounds

15 Box Jumps (Step Down)

15 Front Squats

15 Chest to Bar Pull-Ups

-rest 1:30-

1 Round

18 Box Jumps (Step Down)

18 Front Squats

18 Bar Muscle Ups

Box: 24in/20in

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

Score: Time
Goal: 18:30 – 25:00

Time Cap: 25 minute Time Cap

Primary Objective: Push the Early Rounds

Secondary Objective: Intelligent Bar Muscle Up Approach

[Blackhole: Levels] (Time)

Level 2:

3 Rounds

12 Box Jumps (Step Down)

12 Front Squats

12 Toes to Bar

-rest 1:30-

2 Rounds

15 Box Jumps (Step Down)

15 Front Squats

15 Pull-Ups

-rest 1:30-

1 Round

18 Box Jumps (Step Down)

18 Front Squats

18 Burpee Pull-Ups

Box: 24in/20in

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

Score: Time

—

Level 1:

3 Rounds

12 Box Jumps (Step Down)

12 Front Squats

12 Abmat Sit-Ups

-rest 1:30-

2 Rounds

15 Box Jumps (Step Down)

15 Front Squats

15 Jumping Pull-Ups

-rest 1:30-

1 Round

18 Box Jumps (Step Down)

18 Front Squats

18 Burpee Jumping Pull-Ups

Box: 24in/20in

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

Score: Time

—

Competitor / Rx+ :

For Time (24:00 Time Cap):

3 Rounds

12 Box Jumps (Step Down)

12 Front Squats

12 Toes to Bar

-rest 1:30-

2 Rounds

18 Box Jumps (Step Down)

18 Front Squats

18 Chest to Bar

-rest 1:30-

1 Round

24 Box Jumps (Step Down)

24 Front Squats

24 Bar Muscle Ups

Box: 24in/20in

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

—

Masters 55+:

Same as Level 2

—

Big Class:

As prescribed

—

Limited Equipment

3 Rounds

12 Box Jumps (Step Down)

12 Goblet Squat

12 V-Ups

-rest 1:30-

2 Rounds

15 Box Jumps (Step Down)

15 Goblet Squat

15 Pull-Ups

-rest 1:30-

1 Round

18 Box Jumps (Step Down)

18 Goblet Squat

18 Burpee Pull-Ups

Box: 24in/20in

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

Score: Time

Can sub a Bench for Box if non is available

Mobility

PRVN Recovery #6

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

1:00 Childs Pose

Optional Accessories (Checkmark)

5 Sets: For Quality

12-16 GHD Sit-Ups

:16/:16 Second Side Star Plank

:16/:16 Second Copenhagen Plank

Read More

Announcements

4p OPEN GYM: Mon – Thur

– Canceled beginning 2.17

– Due to low attendance.

Week Overview:

This week offers a fun balance centered around our end of cycle olympic lifting and strength tests.

• Monday:
  • 5RM Touch and Go Power Snatch
  • 12:00 AMRAP: WFHSPU + Alt DB Snatch + Double Unders
• Tuesday:
  • 10RM Back Squat
  • For Time : Pull-Ups + DB Box Step-Overs + Bike
• Wednesday:
  • 10RM Bench Press
  • Every 4:00 x 4 Sets: Sit-Ups + Ring Dips + Dual KB Deadlifts + Farmers Carry
• Thursday:
  • 40:00 EMOM: Cal Row + Wall Walk + Heavy Power Cleans
• Friday:
  • Toe to Bar + Chest to Bar + Bar Muscle-Ups
  • For Time: Toe to Bar + Box Jump + Front Squat, Chest to Bar + Box Jump + Front Squat, Bar Muscle-Up + Box Jump + Front Squat
• Saturday:
  • For Max Cals / Partner Workout: DB Burpee + Dual DB Hang Power Clean and Jerk + Run + Row
• Sunday:
  • 8:00 EMOM: Strict Pull-Ups
  • For Time 9:00-13:00 Triplet: Row + Burpees + Dumbbell Bench Press

CrossFit East River – WOD

“Singularity” (AMRAP – Rounds)

40:00 EMOM

minute 1: 15/12 Calorie Row

minute 2: 3 Wall Walks

minute 3: 10 Burpees

minute 4: 3 Power Cleans

Barbell: 225/155lb, 102/70kg
—

Goal: Each movement should be completed in 40-50 seconds , leaving time to recover before the next minute begins.

Stimulus: This workout is a moderate to high-intensity aerobic piece with skill and strength components . Athletes will need to pace their row and shuttle runs while staying composed on the wall walks and power cleans.

RPE: 7/10

Primary Objective: Maintain consistent effort across all 10 rounds , ensuring each movement is completed within the minute.

Secondary Objective : Manage heart rate and breathing to avoid burnout. Smooth transitions and efficient movement will be key to lasting the full 40 minutes.

[Singularity: Levels] (AMRAP – Rounds)

Level 2

40:00 EMOM

minute 1: 13/10 Calorie Row

minute 2: 3 Wall Walks

minute 3: 8 Burpees

minute 4: 3 Power Cleans

Barbell: 185/125lb, 84/57kg

—-

Level 1:

40:00 EMOM

minute 1: 12/9 Calorie Row

minute 2: 2 Wall Walks to 20’’

minute 3: 6 Burpees

minute 4: 3 Hang Power Cleans

Barbell: @ 75% of 1RM Power Clean

—-

Competitor / Rx+:

40:00 EMOM

minute 1: 16/13 Calorie Row

minute 2: 4 Wall Walks

minute 3: 12 Burpees

minute 4: 3 Power Cleans

Barbell: 225/155lb, 102/70kg

—

Masters 55+:

40:00 EMOM

minute 1: 13/10 Calorie Row

minute 2: 3 Wall Walks to 20’’

minute 3: 6 Shuttle Run

minute 4: 3 Power Cleans

Barbell: @ 75% of Power Clean

—-

Big Class:

As prescribed

If needed add an extra station, that is another machine

—-

Travel / Hotel Gym:

40:00 EMOM

minute 1: 45 second Cardio Choice

minute 2: 3 Wall Walks

minute 3: 6 Shuttle Run

minute 4: 10 Dual Dumbbell Power Clean

Mobility

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Child’s Pose

Optional Accessories (Checkmark)

4 Sets: For Quality

5/5 Single Leg Lateral Box Jumps

:30/:30 Side Plank

1:00 Sorenson Hold

Read More

Announcements

4p OPEN GYM: Mon – Thur

– Canceled beginning 2.17

– Due to low attendance.

Week Overview:

This week offers a fun balance centered around our end of cycle olympic lifting and strength tests.

• Monday:
  • 5RM Touch and Go Power Snatch
  • 12:00 AMRAP: WFHSPU + Alt DB Snatch + Double Unders
• Tuesday:
  • 10RM Back Squat
  • For Time : Pull-Ups + DB Box Step-Overs + Bike
• Wednesday:
  • 10RM Bench Press
  • Every 4:00 x 4 Sets: Sit-Ups + Ring Dips + Dual KB Deadlifts + Farmers Carry
• Thursday:
  • 40:00 EMOM: Cal Row + Wall Walk + Heavy Power Cleans
• Friday:
  • Toe to Bar + Chest to Bar + Bar Muscle-Ups
  • For Time: Toe to Bar + Box Jump + Front Squat, Chest to Bar + Box Jump + Front Squat, Bar Muscle-Up + Box Jump + Front Squat
• Saturday:
  • For Max Cals / Partner Workout: DB Burpee + Dual DB Hang Power Clean and Jerk + Run + Row
• Sunday:
  • 8:00 EMOM: Strict Pull-Ups
  • For Time 9:00-13:00 Triplet: Row + Burpees + Dumbbell Bench Press

CrossFit East River – WOD

Bench Press (Bench Press
Take 10 minutes to Establish a 10 Rep Max
)

We are looking to start with sets of 3-5 reps at a time to give us a gauge of where we will be at to test the 10RM for the Day. The goal here would be to hit a 10 Rep Max at around 80-85%. We have built up with some good volume sets here over the weeks during this cycle and should have a really good gauge of what we will hit here for the 10 reps.

“Event Horizon” (4 Rounds for reps)

Every 4:00 x 4 Sets

20 V-ups

10/8 Ring Dips

15 Dual Kettlebell Deadlifts

100ft Dual Kettlebell Farmers Carry

Kettlebells: 53/35lb, 24/16kg

Score = Slowest Time / Set
—

Goal: Each round should be completed in 2:30-3:15 , allowing at least 45 seconds of rest before the next interval.

Stimulus: This workout is a moderate to high-intensity interval piece focusing on midline strength, upper-body gymnastics endurance, and grip stamina. The goal is to move efficiently through each movement while minimizing unnecessary rest.

RPE: 7/10

Primary Objective: Complete each round with consistent pacing and minimal breakdown in movement quality , ensuring sufficient rest before the next set.

Secondary Objective: Manage grip fatigue by staying efficient in the Farmers Carry and Deadlifts. Keeping a steady pace and limiting unnecessary re-gripping will be key to success.

[Event Horizon: Levels] (4 Rounds for time)

Level 2:

Every 4:00 x 4 Sets

15 Knee Tucks

10/8 Ring Push-Ups / Inclined

15 Dual Kettlebell Deadlifts

100ft Dual Kettlebell Farmers Carry

Load: 44/26lb, 20/12kg

Score = Slowest Time / Set

—-

Level 1:

Every 4:00 x 4 Sets

20 Abmat Sit-Ups

10/8 Narrow Push-Ups / Inclined

15 Kettlebell Sumo Deadlifts

100ft Dual Kettlebell Farmers Carry

Load: 35/18lb, 16/8kg

Score = Slowest Time / Set

—-

Competitor / Rx+:

Every 4:00 x 4 Sets

20 GHD Sit-Ups

15/10 Strict Ring Dips

15 Dual Kettlebell Deadlifts

100ft Dual Kettlebell Farmers Carry

Load: 70/53lb, 32/24kg

Score = Slowest Time / Set

—

Masters 55+:

Same as Level 2

—-

Big Class:

As prescribed, starting on delay or waterfall with GHDs and Kettlebells in order to share equipment. Dumbbells are an alternative to Kettlebells as well today.

—-

Travel / Hotel Gym:

Every 4:00 x 4 Sets

20 V-Ups

15/10 Strict Dips

15 Dual Kettlebell Deadlifts

100ft Dual Kettlebell Farmers Carry

Load: 53/35lb, 24/16kg

Score = Slowest Time / Set

Mobility

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

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

Optional Accessories (Checkmark)

For Quality:

5 Sets

10 Ring Bicep Curls

10 Ring Tricep Skull Crushers

Rest as needed b/t sets

Read More

Announcements

4p OPEN GYM: Mon – Thur

– Canceled beginning 2.17

– Due to low attendance.

Week Overview:

This week offers a fun balance centered around our end of cycle olympic lifting and strength tests.

• Monday:
  • 5RM Touch and Go Power Snatch
  • 12:00 AMRAP: WFHSPU + Alt DB Snatch + Double Unders
• Tuesday:
  • 10RM Back Squat
  • For Time : Pull-Ups + DB Box Step-Overs + Bike
• Wednesday:
  • 10RM Bench Press
  • Every 4:00 x 4 Sets: Sit-Ups + Ring Dips + Dual KB Deadlifts + Farmers Carry
• Thursday:
  • 40:00 EMOM: Cal Row + Wall Walk + Heavy Power Cleans
• Friday:
  • Toe to Bar + Chest to Bar + Bar Muscle-Ups
  • For Time: Toe to Bar + Box Jump + Front Squat, Chest to Bar + Box Jump + Front Squat, Bar Muscle-Up + Box Jump + Front Squat
• Saturday:
  • For Max Cals / Partner Workout: DB Burpee + Dual DB Hang Power Clean and Jerk + Run + Row
• Sunday:
  • 8:00 EMOM: Strict Pull-Ups
  • For Time 9:00-13:00 Triplet: Row + Burpees + Dumbbell Bench Press

CrossFit East River – WOD

Back Squat (Take 12 minutes to Establish a 10 Rep Max
)

We are looking to start with sets of 3-5 reps at a time to give us a gauge of where we will be at to test the 10RM for the Day. The goal here would be to hit a 10 Rep Max at around 80-85%. We have built up with some good volume sets here over the weeks during this cycle and should have a really good gauge of what we will hit here for the 10 reps.

“Doomsday” (Time)

For Time:

*24-*20-*16-*12

Pull-Ups

Single Dumbbell Box Step Ups

*15/11 Calorie Row Start Each Round or 13/11 Bike

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

Box: 24in/20in

Score: Time
—

Goal: 11:00-15:00

Time Cap: 18:00

Primary Objective: Consistent Row Paces

Secondary Objective : Step Up Management

[Doomsday: Levels] (Time)

Level 2:

For Time:

20-16-12-8

Pull-Ups

24-20-16-12

Single Dumbbell Box Step Ups

*15/11 Calorie Row to Start Each Round or 11/9 Bike

Dumbbell: 35/25lb, 15/12kg

Box: 24in/20in

—-

Level 1:

For Time:

20-16-12-8

Jumping Pull-Ups

24-20-16-12

Single Dumbbell Box Step Ups

*12/9 Calorie Row to Start Each Round

Dumbbell: 25/15lb, 12/7kg

Box: 24in/20in

—

Competitor / Rx+:

Dual Dumbbell Box Step-Up

18/13 Cal Echo Row

*Sub for Echo = 20/16 Cal Bike Erg

—-

Masters 55+:

For Time:

20-16-12-8

Pull-Ups

24-20-16-12

Single Dumbbell Box Step Ups

*13/10 Calorie Row to Start Each Round

Dumbbell: 30/20lb, 14/9kg

Box: 24in/20in

—-

Big Class:

Start on a 1:00 Delay and have 3 groups go for this workout with group 1 going at 0:00, group 2 at 1:00, and group 3 at 2:00.

Or

12:00 EMOM

Minute 1: 14 Pull-Ups

Minute 2: 14 Single Dumbbell Box Step-Ups

Minute 3: 15/11 Calorie Row

—-

Dumbbell: 35/25lb, 15/12kg

Box: 24in/20in

Optional Accessories (Checkmark)

For Quality:

10:00 EMOM

Minute 1 – 5/5 Knees Over Toe Split Squat , Light Load

Minute 2 – :20/:20 Single Leg Hip Thrust Hold , Light Load

Perform the knees over toes, split squats with a 3 second negative, and a light load in the goblet position.

Mobility

PRVN Recovery #4

:30sec/:30sec KB Calf Smash

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

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

Read More

Announcements

4p OPEN GYM: Mon – Thur

– Canceled beginning 2.17

– Due to low attendance.

Week Overview:

This week offers a fun balance centered around our end of cycle olympic lifting and strength tests.

• Monday:
  • 5RM Touch and Go Power Snatch
  • 12:00 AMRAP: WFHSPU + Alt DB Snatch + Double Unders
• Tuesday:
  • 10RM Back Squat
  • For Time : Pull-Ups + DB Box Step-Overs + Bike
• Wednesday:
  • 10RM Bench Press
  • Every 4:00 x 4 Sets: Sit-Ups + Ring Dips + Dual KB Deadlifts + Farmers Carry
• Thursday:
  • 40:00 EMOM: Cal Row + Wall Walk + Heavy Power Cleans
• Friday:
  • Toe to Bar + Chest to Bar + Bar Muscle-Ups
  • For Time: Toe to Bar + Box Jump + Front Squat, Chest to Bar + Box Jump + Front Squat, Bar Muscle-Up + Box Jump + Front Squat
• Saturday:
  • For Max Cals / Partner Workout: DB Burpee + Dual DB Hang Power Clean and Jerk + Run + Row
• Sunday:
  • 8:00 EMOM: Strict Pull-Ups
  • For Time 9:00-13:00 Triplet: Row + Burpees + Dumbbell Bench Press

CrossFit East River – WOD

Power Snatch (Every 2:00 x 5 Sets
5 Tng Power Snatch
Load: @ 65%+ of 1RM Power Snatch

Building to a Heavy for the Day)

We are looking to start with a conservative set at 65% and then increase to a new Heavy 5RM for our Touch and Go Power Snatch. We originally tested this back the Week of December 2nd.

“Supernova” (AMRAP – Rounds and Reps)

12:00 AMRAP

4 Wall Facing Handstand Push-Ups

8 Alternating Dumbbell Snatch

32 Double Unders

Dumbbell: 50/35lb, 22.5/15kg

Score = Rounds + Reps
—

Goal Rounds:

Target 6-8+ rounds, maintaining a consistent pace of 1:30-2:00 per round.

Stimulus:

The workout challenges skill and efficiency while keeping intensity moderate to high. Smooth transitions and controlled breathing will be key to sustaining effort throughout.

RPE: 8/10

The goal is to maintain steady movement without hitting a fatigue wall too early.

Primary Objective: Maintain unbroken and efficient movement across all stations to sustain a steady rhythm and minimize unnecessary breaks.

Secondary Objective: Limit transition times between movements to maximize total rounds. Any rest should be intentional and brief.

[Supernova: Levels[ (AMRAP – Rounds and Reps)

Level 2:

12:00 AMRAP

4 Handstand Push-Ups

8 Alternating Dumbbell Snatch

32 Double Unders

Dumbbell: 35/25lb, 15/12kg

—-

Level 1:

12:00 AMRAP

4 Box Piked Handstand Push-Ups

8 Alternating Dumbbell Hang Snatch

48 Single Unders

Dumbbell: 25/15lb, 12/7kg

—-

Competitor / Rx+:

12:00 AMRAP

6 Wall Facing Handstand Push-Ups

8 Alternating Dumbbell Snatch

32 Double Unders

Dumbbell: 70/50lb, 32/22.5kg

—

Big Class Option:

As prescribed

—-

Masters 55+:

12:00 AMRAP

4 Handstand Push-Ups to 2’’ Riser

8 Alternating Dumbbell Snatch

32 Double Unders

Dumbbell: 30/20lb, 14/9kg

—-

Travel / Hotel WOD:

As prescribed

Mobility

PRVN Recovery #6

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

1:00 Childs Pose

Optional Accessories (Checkmark)

For Load:

5 Sets

1:00 On/1:00 Off

-Weighted Tall Plank

If you can go unbroken, add load to each set. If not, use bodyweight and focus on not breaking positions.

Read More

Announcements

Monday 17th – Holiday Schedule

– Will run a Saturday weekend Schedule

– 9a, 10, 11a,

– 12p Open Gym

CrossFit East River – WOD

Warm-Up: (10-15 minutes)

500m Row

—

2 Sets: For Quality

10 Alternating Scorpions

10 Alternating Iron Cross Stretch

:15 Second Passive Hang + :15 second Active Hang

5/5 Single Arm Ring Rows

10 Scapular Push-Ups

5 Tempo Push-Ups (31×1)

5 Up Downs

Bodyweight Strength (8 Rounds for reps)

8:00 EMOM

-Unbroken Set of Strict Pull-Ups
Score = Reps / Minute

The goal here is to stay in the rep range of 6-8 reps / minute

Specific Workout Primer (3-4 minutes) (Checkmark)

250m Row

5 Burpees

5 Dumbbell Bench Press

5 Burpees

250m Row

“The Show’ (Time)

For Time

500m Row

25 Burpees

50 Dumbbell Bench Press

25 Burpees

500m Row

Dumbbells: 50/35lb, 22.5/15kg
Score = Time

Primary Objective: Complete the Bench Press in under 3:00 minutes

Secondary Objective: Finish strong on the final Row

[The Show: Levels] (Time)

Level 2:

Dumbbells: 35/25lb, 15/12kg

Level 1:

For Time

500m Row

20 Burpees

50 Dumbbell Bench Press

20 Burpees

500m Row

Dumbbells: 25/15lb, 12/7kg

Competitor / Rx+:

Dumbbells: 2×70/50lb, (32/22.5kg)

Masters 55+:

Dumbbells: 30/20lb, 14/9kg

Big Class:

Start on a 2:00-2:30 Delay for the Row

Travel / Hotel Gym:

Sub Run for Row

Mobility

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

Optional Accessories (Checkmark)

3 Sets: For Quality

30 Banded Overhead Tricep Extensions

30 Banded Bicep Curls

Read More

Announcements

Week Overview:

This week offers a well-rounded approach with a slightly higher emphasis on Open style conditioning workouts as well as base level strength towards the end of the week with our Bench Press progression + Bench Press.

• Monday:
  • Power Clean Cluster Sets
  • 14:00 AMRAP, Triplet: Dumbbell Power Cleans + Push-Ups + Air Squats
• Tuesday:
  • 2x 10:00 AMRAPs with 5:00 Rest: Cal Row + Burpees to Target + Chest to Bar Pull-Ups, Cal Row + Run + Wall Walks
• Wednesday:
  • Snatch Singles
  • Back Squat Triplets
• Thursday: Upper Body Pressing Emphasis
  • For Time: 17:00-22:00 Chipper Triplet: Double Unders + Toe to Bar + Deadlifts
• Friday:
  • Sprint Couplet 5:00 – 7:00 minutes: Push Jerk + Box Jump Overs
  • Split Jerk Heavy Single (Under Fatigue)
• Saturday:
  • For Time Partner Triplet: Medball Run + Wall Balls + Kettlebell Swings
• Sunday:
  • 8:00 EMOM: Strict Pull-Ups
  • For Time 9:00-13:00 Triplet: Row + Burpees + Dumbbell Bench Press

Monday 17th – Holiday Schedule

– Canceled: 6a & 7a

+ 8a, 9a, 10a,

+ 5p, 6p, 7p

4p OPEN GYM: Mon – Thur

– Canceled beginning 2.17

– Due to low attendance.

CrossFit East River – WOD

“Sticky Gecko” (Time)

4 Rounds for Time, With a Partner

400m Med Ball Run**

50 Partner Wall Balls

50 American Kettlebell Swings

**If rain:

500/400m Row – Split

(one partner rows, other holds MB OH)

Medball: 20/14lb, 9/6kg, 10/9ft

Kettlebell: 53/35lb, 24/16kg
–

Score = For Time

Goal Time Domain : 20-25 minutes

Cap : 28:00

Primary Objective: Complete the Wall Balls unbroken

Secondary Objective: Complete the Kettlebell Swings in sets of 10 or greater

[Sticky Gecko: Levels] (Time)

Level 2:

4 Rounds for Time, With a Partner

400m Medball Run

50 Partner Wall Balls

50 American Kettlebell Swings

Medball: 20/14lb, 9/6kg

Kettlebell: 44/26lb, 20/12kg

—

Level 1:

4 Rounds for Time, With a Partner

400m Medball Run

50 Partner Wall Balls

50 Russian Kettlebell Swings

Medball: 14/10lb, 6/4kg

Kettlebell: 35/18lb, 16/8kg

—

Competitor / Rx+ :

WB: 30/20lb, 14/9kg

KB: 70/53lb, 32/24kg

—

Masters 55+:

4 Rounds for Time, With a Partner

400m Medball Run

50 Partner Wall Balls

50 Russian Kettlebell Swings

Medball: 20/14lb, 9/6kg

Kettlebell: 44/26lb, 20/12kg

—

Big Class:

As Prescribed

—

Limited Equipment: Solo

4 Rounds for Time

400m Run

50 Air Squats

50 American Kettlebell Swings

Kettlebell: 53/35lb, 24/16kg

Mobility

PRVN Recovery #3

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00 Saddle Pose

Optional Accessories (Checkmark)

5 Sets: For Quality

50ft (15m) Sled Push, For Load

12/12 Banded Terminal Knee Extensions

Read More

Announcements

Week Overview:

This week offers a well-rounded approach with a slightly higher emphasis on Open style conditioning workouts as well as base level strength towards the end of the week with our Bench Press progression + Bench Press.

• Monday:
  • Power Clean Cluster Sets
  • 14:00 AMRAP, Triplet: Dumbbell Power Cleans + Push-Ups + Air Squats
• Tuesday:
  • 2x 10:00 AMRAPs with 5:00 Rest: Cal Row + Burpees to Target + Chest to Bar Pull-Ups, Cal Row + Run + Wall Walks
• Wednesday:
  • Snatch Singles
  • Back Squat Triplets
• Thursday: Upper Body Pressing Emphasis
  • For Time: 17:00-22:00 Chipper Triplet: Double Unders + Toe to Bar + Deadlifts
• Friday:
  • Sprint Couplet 5:00 – 7:00 minutes: Push Jerk + Box Jump Overs
  • Split Jerk Heavy Single (Under Fatigue)
• Saturday:
  • For Time Partner Triplet: Medball Run + Wall Balls + Kettlebell Swings
• Sunday:
  • 8:00 EMOM: Strict Pull-Ups
  • For Time 9:00-13:00 Triplet: Row + Burpees + Dumbbell Bench Press

Monday 17th – Holiday Schedule

– Canceled: 6a & 7a

+ 8a, 9a, 10a,

+ 5p, 6p, 7p

4p OPEN GYM: Mon – Thur

– Canceled beginning 2.17

– Due to low attendance.

CrossFit East River – WOD

Split Jerk (Record 1RM for Part B Here)

“Chickenrat” (Time)

Part A) 0:00-10:00

For Time:

1-2-3-4-5-6-7-8-9-10

Push Jerk

Box Jump Overs

Barbell: 135/95lb, 61/43kg

Box Height : 24/20in

Part B) 10:00-20:00

Establish a 1RM Split Jerk (From the Rack)
Time Domain for Conditioning: 5-7 minutes

Time Cap: 10 minutes

Primary Objective: Complete the Push Jerk + Box Jump Over Couplet in under 8 minutes

Secondary Objective: Reach or exceed 90% of your 1RM Split Jerk

[Chickenrat: Levels] (Time)

Level 2:

115/75lb, 52/34kg

—

Level 1:

75/55lb, 34/25kg

Box Step-Ups

—

Competitor / Rx+ :

155/105lb, 70/48kg

—

Masters 55+:

95/65lb, 43/30kg

—

Big Class:

As prescribed

—

Limited Equipment

Part A) 0:00-10:00

For Time:

1-2-3-4-5-6-7-8-9-10

Dual Dumbbell Push Press

Bench Jump Overs

Dumbbells: 50/35lb, 22.5/15kg

Part B)

3 x 30 second Nose to Wall Handstand Holds

Rest as needed b/t sets

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

4 Sets: For Quality

6-8 Dual Kettlebell Z-Press

10/10 Single Leg Rotational Medball Wall Toss

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Announcements

Week Overview:

This week offers a well-rounded approach with a slightly higher emphasis on Open style conditioning workouts as well as base level strength towards the end of the week with our Bench Press progression + Bench Press.

• Monday:
  • Power Clean Cluster Sets
  • 14:00 AMRAP, Triplet: Dumbbell Power Cleans + Push-Ups + Air Squats
• Tuesday:
  • 2x 10:00 AMRAPs with 5:00 Rest: Cal Row + Burpees to Target + Chest to Bar Pull-Ups, Cal Row + Run + Wall Walks
• Wednesday:
  • Snatch Singles
  • Back Squat Triplets
• Thursday: Upper Body Pressing Emphasis
  • For Time: 17:00-22:00 Chipper Triplet: Double Unders + Toe to Bar + Deadlifts
• Friday:
  • Sprint Couplet 5:00 – 7:00 minutes: Push Jerk + Box Jump Overs
  • Split Jerk Heavy Single (Under Fatigue)
• Saturday:
  • For Time Partner Triplet: Medball Run + Wall Balls + Kettlebell Swings
• Sunday:
  • 8:00 EMOM: Strict Pull-Ups
  • For Time 9:00-13:00 Triplet: Row + Burpees + Dumbbell Bench Press

Monday 17th – Holiday Schedule

– Canceled: 6a & 7a

+ 8a, 9a, 10a,

+ 5p, 6p, 7p

4p OPEN GYM: Mon – Thur

– Canceled beginning 2.17

– Due to low attendance.

CrossFit East River – WOD

“Hide and Seek” (Time)

For Time

100 Double Unders

50 Toe to Bar

40 Deadlifts

100 Double Unders

30 Toe to Bar

20 Deadlifts

100 Double Unders

20 Toe to Bar

10 Deadlifts

Barbell Load: 185/125lb, 84/57kg
—

Score = Time

Time Domain: 17-21 minutes

Time Cap: 22 minutes

Stimulus: Chipper / Grip Stamina

RPE: 9/10

This is meant to be more of a tester style chipper with some big sets on the Toe to Bar into some mixed grip fatigue with some lighter Deadlifts and Double Unders.

[Hide and Seek: Levels] (Time)

Level 2

For Time

75 Double Unders

30 Toe to Bar

30 Deadlifts

75 Double Unders

20 Toe to Bar

20 Deadlifts

75 Double Unders

10 Toe to Bar

10 Deadlifts

Barbell Load: 155/105lb, 70/52kg

—-

Level 1:

For Time

150 Single Unders

50 Abmat Sit-Ups

40 Kettlebell Deadlifts

150 Single Unders

30 Abmat Sit-Ups

20 Kettlebell Deadlifts

150 Single Unders

30 Abmat Sit-Ups

10 Kettlebell Deadlifts

Kettlebell @ 53/35lb, 24/16kg

—-

Competitor / Rx+:

Day Off

—

Masters 55+:

For Time

75 Double Unders

30 Toe to Bar

30 Deadlifts

75 Double Unders

20 Toe to Bar

20 Deadlifts

75 Double Unders

10 Toe to Bar

10 Deadlifts

Barbell Load: 135/95lb, 61/43kg

—-

Big Class:

As prescribed

—-

Travel / Hotel Gym:

For Time

100 Double Unders

50 V-Ups

40 Dual Dumbbell Deadlifts

100 Double Unders

30 V-Ups

20 Dual Dumbbell Deadlifts

100 Double Unders

20 V-Ups

10 Dual Dumbbell Deadlifts

Dumbbells : 2 x 70/50lb, 32/22.5kg

Mobility

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Child’s Pose

Optional Accessories (Checkmark)

For Quality:

5 Sets

8/8 Banded Chop (High to Low)

8/8 Kettlebell Half Kneeling Chop and Lift (Low to High)

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Announcements

Week Overview:

This week offers a well-rounded approach with a slightly higher emphasis on Open style conditioning workouts as well as base level strength towards the end of the week with our Bench Press progression + Bench Press.

• Monday:
  • Power Clean Cluster Sets
  • 14:00 AMRAP, Triplet: Dumbbell Power Cleans + Push-Ups + Air Squats
• Tuesday:
  • 2x 10:00 AMRAPs with 5:00 Rest: Cal Row + Burpees to Target + Chest to Bar Pull-Ups, Cal Row + Run + Wall Walks
• Wednesday:
  • Snatch Singles
  • Back Squat Triplets
• Thursday: Upper Body Pressing Emphasis
  • For Time: 17:00-22:00 Chipper Triplet: Double Unders + Toe to Bar + Deadlifts
• Friday:
  • Sprint Couplet 5:00 – 7:00 minutes: Push Jerk + Box Jump Overs
  • Split Jerk Heavy Single (Under Fatigue)
• Saturday:
  • For Time Partner Triplet: Medball Run + Wall Balls + Kettlebell Swings
• Sunday:
  • 8:00 EMOM: Strict Pull-Ups
  • For Time 9:00-13:00 Triplet: Row + Burpees + Dumbbell Bench Press

Monday 17th – Holiday Schedule

– Will run a Saturday weekend Schedule

– 9a, 10, 11a,

– 12p Open Gym

CrossFit East River – WOD

Snatch (Every 90 seconds x 10 Sets
1 Squat Snatch @ 70%+)

Consistency & Technique: Use this session to dial in positioning, speed, and bar path under moderate load.

Build as Needed: Start at 70% and gradually increase if movement quality remains sharp.

Efficient Receiving Position: Catch the bar with control, stabilize, and stand up with confidence.

Back Squat (Every 3:00 minutes x 3 Sets
3 Reps @ 85-90%
)

Top Off the Tank: This session is designed to prepare for upcoming 10RM (next week) and 5RM (two weeks out).

Heavy Across: All sets should be at or above 85% to build confidence and strength before testing.

Focus on Bracing & Speed: Maintain tight core engagement and controlled descent with a strong, explosive drive out of the bottom.

Mobility

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

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

Optional Accessories (Checkmark)

For Quality:

6:00 Tabata (:20 On/:10 Off)

-Single Leg Wall Sit

*Change legs each :20 window, so 6 sets per leg.

5 x 15 GHD Reverse Hypers (Medball Loaded)
Fight to keep each of the single leg Wall-Sit unbroken. Again, this is 6 sets of :20 per leg, alternating through the tabata.

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