Today's WOD

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CrossFit East River – WOD

Warm-Up Flow (Checkmark)

eneral Prep

2 Sets: For Quality

4/4 World’s Greatest Stretch (Slow and Deliberate)

8/8 Single Arm Dumbbell Upright Row

10 Alternating Goblet Cossack Squats

8 Scapular Push-Ups

6/6 Single Arm Ring Rows

6 Med Ball Squats + 6 Med Ball Press

Barbell Prep for Back Squats

10 Empty Barbell Back Squats

5 Back Squats @ 40-45%

5 Back Squats @ 45-50%

3 Back Squats @ 50-55%

3 Back Squats @ 55-60%

Then Put Working Loads on the Bar

Workout Prep and Primer After Back Squats

Build to working loads on Dumbbell Snatch + Perform 6-8 Wall Balls going over form and points of performance.

6-8 Bar Kip Swings

3-4 Jumping Pull-Up with Smooth Eccentric or 8-10 Ring Rows

–

Go Over Kipping and Butterfly Pull-Ups

–

@ Working loads and Pace Perform 1 set of …

6 Wall Balls

4 Pull-Ups

4 Alternating Dumbbell Snatch

Back Squat (Every 2:30 x 4 Sets
8 Reps @ 65%

% is Based on 1RM Back Squat)

Score = Load

Level 1 / Beginner Athletes: As prescribed, 8 Reps @ 6-7 RPE

“The Reset Button” (7 Rounds for time)

For Time:

Every 2:15 x 7 Sets

12 Wall Balls

10 Pull-Ups

8 Alternating Dumbbell Snatch

Dumbbell: 50/35lb, 22.5/15kg

Wall Balls: 20/14lb, 9/6kg, 10/9ft
Score = Average Time / Set

Goal: 1:15-1:35/Set

Primary Objective: Unbroken Sets

Secondary Objective: Consistency across all sets

[The Reset Button: L2, L1, & Masters 55+] (7 Rounds for time)

Level 2:

Every 2:15 x 7 Sets

10 Wall Balls

8 Pull-Ups

8 Alternating Dumbbell Snatch

Dumbbell: 35/25lb, 15/12kg

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

—

Level 1:

Every 2:15 x 7 Sets

10 Wall Balls

8 Pull-Ups

8 Alternating Dumbbell Hang Snatch

Dumbbell: 25/15lb, 12/7kg

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

—

Masters 55+:

Every 2:15 x 7 Sets

12 Wall Balls

6/4 Strict Pull-Ups

8 Alternating Dumbbell Snatch

Dumbbell: 30/20lb, 14/9kg

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

[The Reset Button: Competitor & Travel] (7 Rounds for time)

Competitor:

Every 2:15 x 7 Sets

12 Wall Balls

10 Chest to Bar Pull-Ups

8 Alternating Dumbbell Snatch

Dumbbell: 70/50lb, 32/22.5kg

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

—

Travel / Hotel:

For Time:

Every 2:15 x 7 Sets

16 Air Squats

6/4 Strict Pull-Ups

8 Alternating Dumbbell Snatch

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

4 Sets:

10/10 Side Lying Dumbbell External Rotations

12 Incline Bench Chest Supported Dumbbell Rows

10 Goblet Cossack Squats

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CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Prep

2 Sets:

:30 Jump Rope Practice

15 Banded Pull-Aparts

12 Bear Plank Shoulder Taps

9 Glute Bridges @ 3030 Tempo

6 Compression Sit-Ups

6/6 Single Kettlebell Suitcase Deadlift

Specific Prep

Build to working weights on Bench Press with 2 Sets x 3-5 Reps

–

2 Sets

20 Double Unders or 40 Single Unders

6-8 GHD Sit-Ups or Modification / Short Range / V-Ups / Weighted Sit-Ups

100ft (30m) Farmers Carry

–

Then get into flow and waterfall style start

“Donner” (4 Rounds for distance)

20:00 EMOM

Minute 1: 15 GHD Sit-Ups

Minute 2: 15 Bench Press

Minute 3: 50 Double Unders

Minute 4: Max Distance Farmer Carry

Minute 5: Rest

Bench Press: 135/95lb, 61/43kg

Farmer Carry: 70/53lb, 32/24kg
Score = Total Distance Accumulated on Farmer Carry

Goal: Maintain 200ft/60m + Farmers Carry Each Round

Time Domain: 4:00 on / 1:00 off EMOM with :40/:20 work rest each minute, (1:00 for Farmers Carry)

Primary Objective: Hit all required reps within each working minute

Secondary Objective: Maintain steady, repeatable distance on the farmer carry

[Donner: L2, L1, & Masters 55+] (Distance)

Level 2:

20:00 EMOM

Minute 1: 12 GHD Sit-Ups

Minute 2: 15 Bench Press

Minute 3: 35 Double Unders

Minute 4: – Max Distance Farmers Carry

Minute 5: Rest

Bench Press: 115/75lb, 52/34kg

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

—

Level 1:

20:00 EMOM

Minute 1: 15 Abmat Sit-Ups

Minute 2: 15 Bench Press

Minute 3: 50 Single Unders

Minute 4: – Max Distance Farmers Carry

Minute 5: Rest

Bench Press: 50% of 1RM Bench Press

Farmers Carry: 35/18lb, 16/8kg

—

Masters 55+:

20:00 EMOM

Minute 1: 15 V-Ups

Minute 2: 15 Bench Press

Minute 3: 35 Double Unders

Minute 4: – Max Distance Farmers Carry

Minute 5: Rest

Bench Press: 95/65lb, 43/30kg

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

[Donner: Competitor & Travel] (Distance)

Competitor:

20:00 EMOM

Minute 1: 15 GHD Sit-Ups

Minute 2: 15 Bench Press

Minute 3: 50 Double Unders

Minute 4: – Max Distance Farmers Carry

Minute 5: Rest

Bench Press: 155/105lb, 70/48kg

Farmers Carry: 100/70lb, 45/32kg

—

Travel / Hotel:

20:00 EMOM

Minute 1: 15 V-Ups

Minute 2: 15 Dumbbell Bench Press

Minute 3: 50 Double Unders

Minute 4: – Max Effort Farmers March

Minute 5: Rest

Dumbbells: Choice

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 Accessory Finisher (Checkmark)

For Quality

3 Sets

15 Dual Dumbbell Hammer Curls

15 Dual Dumbbell Skull Crushers

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Announcements

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CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Prep

2 Sets:

1:00 Cardio Choice

10 Alternating Box Step-Ups

5/5 World’s Greatest Stretch

10 Alt Box Step-Ups + 5 Box Jumps

5/5 Single Arm Ring Row

5 Barbell Strict Press

—

5 minutes of Burpee Number Game

1 = Standing

2 = Top of Plank

3 = Bottom of Push-Up

4 = Feet to Outside of Hands

5 = Jump

As an examples

3+5 = Full Burpee

2+3+2 = Push-Up

4+5 = Squat Jump

2+1 = Up Down

—

2 Sets:

7 Empty Barbell Thrusters

7 Abmat Sit-Ups

5 Box Jump Overs

3 Burpee Pull-Ups

Rope Climb Skill Work (Checkmark)

Rope Climb Skill Work

Practice Lock and Stand

Then Practice Movement Up Rope and Rope Climb Descents

–

Then Get to Working Loads on Push Press and Working Height on Box Jumps

–

Practice Synchro Movements with Partner and get stations ready for the workout

“Sleigh Ride” (AMRAP – Rounds and Reps)

For Reps:

25:00 AMRAP (Partners)

Partner 1: 15/12 Calorie Row (Each)

Partner 2: 2 Rope Climbs (Each)

12 Synchro Box Jumps

16 Synchro Push Press

Barbell: 95/65lb, 43/30kg

Box Height: 30/24in
Score = Total Reps Completed as a Team

Primary Objective: Maintain consistent pacing and partner split strategy with minimal downtime

Secondary Objective: Smooth Synchro Movements and even pacing throughout

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

Level 2:

For Reps

25:00 AMRAP

P1 – 15/12 Calorie Row, Each

P2 – 2 Rope Climbs, Each

12 Syncro Box Jumps

16 Syncro Push Press

Barbell: 75/55lb, 34/25kg

Box: 24/20in

—

Level 1:

For Reps

25:00 AMRAP

P1 – 12/9 Calorie Row, Each

P2 – 2 Pull to Stands, Each

12 Syncro Box Step-Ups

16 Syncro Push Press

Barbell: 45/35lb, 20/15kg

Box: 24/20in

—

Masters 55+:

For Reps

25:00 AMRAP

P1 – 12/9 Calorie Row, Each

P2 – 2 Rope Climbs, Each

12 Syncro Box Jumps

16 Syncro Push Press

Barbell: 75/55lb, 34/25kg

Box: 24/20in

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

Competitor:

For Reps

25:00 AMRAP

P1 – 18/14 Calorie Row, Each

P2 – 3 Rope Climbs, Each

12 Syncro Box Jumps

16 Syncro Push Press

Barbell: 115/75lb, 52/34kg

Box: 30/24in

—

Travel / Hotel: Solo

For Reps

25:00 AMRAP

1:00 Machine Choice

8/6 Strict Pull-Ups

12 Box Jumps

16 Dumbbell Push Press

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

Bench Jumps or Box Jumps

Mobility (Checkmark)

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:3 0 Low Dragon Po se

:30 Twisted Drag on Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstri ng Stretch

Optional Accessories (Checkmark)

For Quality:

5 Sets

4 Tempo Bentover Barbell Rows , Moderate

4 Tempo Deficit Strict Box Piked HSPU

Perform both movements at a 31×1 tempo.

3 – Second Descent

1 – Second Hold at Bottom

x – Explosive Pull/Push

1 – Second Hold at Top

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Announcements

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CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Prep

200m Run

10 Alternating Arm Swings

10 Back Slaps

:15 Hand to Hand Wrist Circles / Rotations

:15 Hollow Hold

:15 Arch Hold

–

200m Run

6 Tall Muscle Cleans

4 Tall Power Cleans *Working on Footwork and Bar Close

:10 Hollow Hold + :10 Alt V-Ups

:15 Arch Hold

8 Bar Kip Swings

4 Strict Knee Raises

Specific Prep

:20 Wall Lean March

3 x :15 on / :10 Rest Wall Lean Triple Switch Sprint

–

Toes to Bar Group Skill Work 3-4 minutes building into modifications

–

3 Hang Power Cleans + 3 Low Hang Power Cleans (Empty Barbell)

6 Toes to Bar / Alternating Toes to Bar / Kipping Knees to Chest or Knee Raises

–

2-3 Sets

2 x 3 Tng Power Cleans Building to Working Loads

:15 Wall Lean Sprint or 100m Run

4-6 Toes to Bar

“Blitzen” (Time)

For Time:

4 Sets:

15 Power Cleans

200m Run

20 Toes-to-Bar

200m Run

Rest: :30 after Set 1 → 1:00 after Set 2 → 1:30 after Set 3

(Total: Increasing rest between sets)

Barbell: 115/75lb (52/34kg)
Score = Total Time (including rest)

Goal: 2:45-4:00 / Sets

Goal: 14:00–20:00 Working Time

Time Domain: Mid-range interval conditioning with increasing rest

Primary Objective: Maintain consistent set-times across all four rounds

Secondary Objective: Perform Power Cleans in 1–2 sets and T2B in 2–3 sets

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

Level 2:

For Time:

4 Sets

15 Power Clean

200m Run

15 Toes to Bar

200m Run

-rest :30, 1:00, 1:30 b/t sets-

Barbell: 95/65lb, 43/30kg

—

Level 1:

For Time:

4 Sets

15 Hang Power Clean

150m Run

15 Abmat Sit-Ups

150m Run

-rest :30, 1:00, 1:30 b/t sets-

Barbell: 65/45lb, 30/20kg

—

Masters 55+:

For Time:

4 Sets

15 Power Clean

200m Run

15 Toes to Bar

200m Run

-rest :30, 1:00, 1:30 b/t sets-

Barbell: 75/55lb, 34/25kg

[Blitzen: Competitor & Travel] (Time)

Competitor:

As prescribed

—

Travel / Hotel:

For Time:

4 Sets

15 Dual Dumbbell Power Clean

200m Run

15 Strict Knees to Chest

200m Run

-rest :30, 1:00, 1:30 b/t sets-

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

Mobility (Checkmark)

:30/:30 KB Calf Smash

1:00/1:00 Active Pigeon Stretch

1:00/1:00 Crossbody Lat Stretch

1:00 Updog Pose

Optional Accessories (Checkmark)

For Quality:

4 Sets

6/6 Stagger Stance Good Mornings , Light

12 Banded Hip Thrusts w/ 2s Iso at Top

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Announcements

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CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General to Specific Flow

400m Run

–

8 Scapular Pull-Ups

8 Scapular Push-Ups

8 Tempo Air Squats 2220 Tempo

:30 Jump Rope Practice-

8 Ring Rows

8 Elevated Push-Ups

8 Tempo Push-Ups 2121 Tempo

20 Double Unders or 40 Single Unders

–

4 Strict Pull-Ups

6 Push-Ups

8 Air Squats

16 Double Unders or 32 Single Unders

“Comet” (Time)

For Time:

12 Rounds:

5 Strict Pull-Ups

10 Push-Ups

15 Air Squats

30 Double Unders
Score = Time

Goal: 18–26 minutes

Time Domain: Mid-range endurance workout with repeatable round times

Primary Objective: Maintain consistent round pacing without early fall-off

Secondary Objective: Keep strict pull-ups in quick, controlled sets throughout

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

Level 2:

For Time:

12 Rounds

4 Strict Pull-Ups

8 Push Ups

12 Air Squats

24 Double Unders

—

Level 1:

For Time:

12 Rounds

4 Jumping Pull-Ups

8 Elevated Push Ups

12 Air Squats

48 Single Unders

—

Masters 55+:

For Time:

12 Rounds

4 Strict Pull-Ups

8 Push Ups

12 Air Squats

24 Double Unders

[Comet: Competitor & Travel] (Time)

Competitor:

As prescribed

—

Travel / Hotel:

As prescribed

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)

For Quality

3-4 Sets

:20/:20 Single Leg Wall Sit

:30/:30 Single Arm Plank

30 Russian Twists (Over and Back = 1 Rep)

Read More

Announcements

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Want to stay in the loop outside the gym? Join our WhatsApp group — we chat about workouts, meetups, and all things East Village + NYC. Reach out to Connor, Meg, or Becca to get added!

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General to Specific Prep

15/12 Calorie Row @ 60-70%

5 Hang Snatch High Pull

5 Hang Muscle Snatch

1 Wall Walk + 15 sec Wall Facing Handstand Hold

–

12/9 Calorie Row @ 70-80%

5 Hang Muscle Snatch

5 Hang Power Snatch

1 Wall Walk + 15 sec Wall Facing Handstand Hold or HS Shoulder Taps or Weight Shifts

–

9/7 Calorie Row @ 80-85%

3 Hang Power Snatch +2 Low Hang Power Snatch

1 Wall Walk + 15 sec Wall Facing Handstand Hold or HS Shoulder Taps or Weight Shifts

*Move Barbell Off Floor and Get into Handstand Walk Practice, Movement Modifications and Adjustments to Get into Specific Skill Focused Work.

–

Specific Prep After Handstand Walk

–

Bring Barbell Back Out, Put Working Loads on Barbells and Practice Cycling.

2 Sets x 5 TnG Reps for smooth cadence and efficiency

–

Assign Rowers, Stations, and movement flow with Waterfall style start

Handstand Walk (8 Rounds for distance)

8 Sets: For Distance

:30 on / :30 Off
Level 3: Handstand Walk

Level 2: 30 Sec Handstand Walk to Wall or Wall Supported Shoulder Taps

Level 1: Accumulate Wall Supported Hold / Straight Arm Plank / Ring Plank

Handstand Walk Skills and Progressions – Wall Facing Handstand Shoulder Taps

– Lateral Handstand Walk across the wall

– Handstand Walk to the Wall

– Partner Handstand Walk Drills

“Dasher” (3 Rounds for reps)

For Reps:

12:00 EMOM

Minute 1: Max Calorie Row

Minute 2: Max Power Snatch

Minute 3: Max Wall Walks

Minute 4: Rest

Barbell: 75/55lb, 34/25kg

Wall Walk Standard: 10 inches
Score = Total Reps (Calories + Snatches + Wall Walks)

Goal: 80- 110+ reps

Stimulus: Mixed-modal interval conditioning with sustained power output, overhead stamina, and gymnastics control

Primary Objective: Maintain consistent output across all 3 rounds

Secondary Objective: Smooth, efficient snatches with minimal barbell drop-off

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

Level 2:

As prescribed

—

Level 1:

For Reps:

12:00 EMOM

Minute 1: Max Calorie Row

Minute 2: Max Hang Power Snatch

Minute 3: Max Wall Walks

Minute 4: Rest

Barbell: 45/35lb, 20/15kg

Wall Walk: 30in

—

Masters 55+:

Barbell: 65/45lb, 30/20kg*

Wall Walk: 20in

If the weights do not allow for normal range of motion to the floor, adjust to a low hang position

[Dasher: Competitor & Travel] (AMRAP – Reps)

Competitor:

As prescribed, just do more reps!

—

Travel / Hotel:

For Reps:

12:00 EMOM

Minute 1: Max Machine Choice

Minute 2: Max Alt DB Power Snatch

Minute 3: Max Wall Walks

Minute 4: Rest

Dumbbell: 50/35lb, 22.5/15kg

Wall Walk: 10in

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)

For Quality:

4 Sets

12 Alternating Top Down Dumbbell Bench

16 Kettlebell Gorilla Rows

Use a moderate load with dumbbells / kettlebells as you see fit. The non working arm will hold the top (bench press) For the Gorilla Rows focus on keeping back tight in good deadlift style set-up and KB’s hovering an inch off the floor.

Read More

Announcements

Join Our WhatsApp Chat!
Want to stay in the loop outside the gym? Join our WhatsApp group — we chat about workouts, meetups, and all things East Village + NYC. Reach out to Connor, Meg, or Becca to get added!

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Prep

2:00 Cardio Choice

–

10 Bootstrap Squats

10 Cossack Squats

5 Inchworm Push-Ups

10 Alternating Box Step-Ups

8 Scapular Pull-Ups

8 Bar Kip Swings

8 Ring Rows or 4/4 Single Arm Ring Rows

–

15 Air Squats

5 No Jump Burpees

10 Alternating Box Step-Ups + 5 Box Jumps

8 Bar Kip Swings, Building Strong Kip

4 Strict Pull-Ups or 8 Ring Rows or 4/4 Single Arm Ring Rows

Specific Prep

6 Tall Muscle Cleans

:20 Behind The Neck Elbow Punch Throughs

6 Front Squats

4 Burpee Box Jump Overs

4 Bar Muscle-Up Hip Drives or Kipping Pull-Ups

–

6 Front Squats @ Working Loads

4 Burpee Box Jump Overs

–

Then Get into deeper dive in Bar Muscle-Up Work

Gymnastics Skill Progression (Checkmark)

Skill Progressions : Bar Muscle-Ups

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

Focus on going into these progressions with the goals of progressing from the basic bar kip swing, to a more dynamic hip pop and drive the bar to the hips, before progressing to the more advanced Bar Muscle-Up Drills.

“Rudolph” (AMRAP – Rounds and Reps)

#TEAMPRVNTUESDAY

For Reps:

16:00 AMRAP

40 Front Squats

30 Burpee Box Jump Overs (Box Facing)

20 Bar Muscle-Ups

Barbell: 95/65lb, 43/30kg

Box Height: 24/20in
Score = Total Reps

Goal: 150-220 reps (90 reps = 1 round)

Primary Objective: Bar Muscle-Up / Pull-Up Management

Secondary Objective: Front Squat and Burpee Box Jump Over Consistency

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

Level 2:

For Reps:

16:00 AMRAP

30 Front Squats

20 Burpee Box Jump Overs (Facing)

30 Pull-Ups

Barbell: 95/65lb, 43/30kg

Box Height: 24/20in

Level 1:

For Reps:

16:00 AMRAP

30 Front Squats

20 Burpee Box Step-Ups

30 Ring Rows

Barbell: 45/35lb, 20/15kg

Box Height: 24/20in

Masters 55+:

For Reps:

16:00 AMRAP

30 Front Squats

20 Burpee Box Jump Overs (Facing)

30 Pull-Ups

Barbell: 75/55lb, 34/25kg

Box Height: 24/20in

[Rudolph: Competitor & Travel] (AMRAP – Reps)

Competitor:

For Reps:

16:00 AMRAP

50 Front Squats

40 Burpee Box Jump Overs (Facing)

30 Bar Muscle Ups

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

Travel / Hotel:

For Reps:

16:00 AMRAP

40 Goblet Squats

30 Burpee Bench Jump Overs

20 Strict Pull-Ups

Goblet Squat: 50/35lb, 22.5/15kg

Bench Height: 18in

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 Rounds

7/7 Single Kettlebell Front Rack Lateral Lunges

12-15 Medball Leg Extensions

No weight with a 3 second negative each rep on the side lunges.

Read More

Announcements

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Want to stay in the loop outside the gym? Join our WhatsApp group — we chat about workouts, meetups, and all things East Village + NYC. Reach out to Connor, Meg, or Becca to get added!

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Prep

1:30 Cardio Choice

–

2 Sets: For Quality

10 Down Dog + Up Dog (Add Calf Gas Pedals in Down Dog)

10 Down Dog Alternating Toe Touches

10 Plank Shoulder Taps

10 Dual Dumbbell Upright Rows

10 Dual Dumbbell Strict Press

Specific Prep

2 Sets

3 Barbell Strict Press + 5 Barbell Push Press *Focused bracing positions, vertical bar path, and clear lockout, plus vertical dip and drive

:20 Sec Wall Supported Handstand Hold

2 Shuttle Runs

10 Renegade Rows

Barbell: Empty

Movement Specifics Prior to Workout

Strict Handstand Push-Ups Modifications

– Add 1 Abmat for a Riser to Reduce Range of Motion

– Box Piked Handstand Push-Ups ( Feet or Knees), High or Lower Box

– Down Dog Pike Push-Ups

– Tall Kneeling Dual Dumbbell Push Press

Then..

Get to Working Loads on Renegade Rows

Strict Press + Push Press (Weight)

15:00 Running Clock

Take 8:00 to Establish a Heavy Complex

3+5

–

Then

2 Sets x 3+5 @ 90% of Complex from above

Rest 2:00 b/t sets
Modifications:

– Adjust to strict press across, move to dumbbell strict press, or landmine press

Level 1: Athletes

Every 2:30 x 6 Sets

5 Strict Press @ 7 RPE Across

“Prancer” (AMRAP – Rounds and Reps)

For Reps:

10:00 AMRAP

16 Renegade Rows

4.5 Shuttle Runs

8 Strict Handstand Push-Ups

4.5 Shuttle Runs

Dumbbells: 2 × 50/35lb, 22.5/15kg

Shuttle Run Standard: 25ft down + 25ft back (7.5m/7.5m)*

*The 4.5 shuttle run allows athletes to start on one side of the gym, complete four full shuttles, run through to the wall for handstand push-ups, then return in the same fashion back to the dumbbells.
Score = Rounds + Reps

Goal: 3+ Rounds

Stimulus: Aerobic pacing with upper-body push/pull stamina

RPE: 7/10

Primary Objective: Maintain consistent round times through steady pacing.

Secondary Objective: Keep renegade rows unbroken and strict HSPU in 2 sets or less.

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

Level 2:

10:00 AMRAP

16 Renegade Rows

4.5 Shuttle Runs

8 Handstand Push-Ups

4.5 Shuttle Runs

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

Handstand Push-Ups 2in Riser / Abmat

Level 1:

10:00 AMRAP

12 Renegade Rows

3.5 Shuttle Runs

8 Kneeling Box Pike Handstand Push-Ups

3.5 Shuttle Runs

Dumbbells: 2 x 25/15lb, 12/7kg

Masters 55+:

10:00 AMRAP

12 Renegade Rows

4.5 Shuttle Runs

6 Strict Handstand Push-Ups

4.5 Shuttle Runs

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

Handstand Push-Ups 2in Riser / Abmat

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

Competitor:

10:00 AMRAP

20 Renegade Rows

4.5 Shuttle Runs

10 Strict Handstand Push-Ups

4.5 Shuttle Runs

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

Travel / Hotel:

10:00 AMRAP

16 Renegade Rows

12 Ice Skater Hops

8 Strict Handstand Push-Ups

200m Run

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

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)

For Quality:

5 Sets

:20 Banded Paloff Hold /Side

5/5 Side Plank Rotations

Hold a light dumbbell for the side plank rotations if able.

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Announcements

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Want to stay in the loop outside the gym? Join our WhatsApp group — we chat about workouts, meetups, and all things East Village + NYC. Reach out to Connor, Meg, or Becca to get added!

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

Mobility Prep and Activation

:30/:30 Active Pigeon Stretch

:30/:30 Quadruped Adductor Rock Backs

:30 Behind the Neck Elbow Punch Throughs

General Movement Prep

2 Sets: For Quality

8 Scapular Push-Ups

4 Push-Ups

8/8 Single-Leg Glute Bridge March

8 Romanian Deadlifts

6 High Hang Muscle Cleans

4 Tall Power Cleans

Specific Barbell Prep

3 Sets: Building Loads on Each Set

Clean Lift Off + Slow Pull Power Clean + Power Cleans

5 Deadlifts

5 Dumbbell Bench Press

–

Then Work up to 80% on Power Clean, Follow each Power Clean set with 3 Deadlifts and get final loads set for Bench Press starting weight or plan for working weights across.

“Load Management” (Checkmark)

24:00 EMOM

minute 1: 1 Power Clean

minute 2: 5 Deadlifts

minute 3: 10 Dumbbell Bench Press

minute 4: Rest

Barbell: Starting @ 80% of 1RM Power Clean and increase by feel to a heavy for the day. The weight for the Deadlifts is the same loading as the Power Cleans

Dumbbell Bench: Choice on loading, unbroken sets
Score = Record working weights in notes

Primary Objective: Build to a technically sound, heavy Power Clean for the Day.

Secondary Objective: Hit all DB bench sets unbroken and manage fatigue across rounds.

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 Accessory Finisher (Checkmark)

3 Sets: For Quality

15 GHD Hip Extensions

12-15 Dumbbell Chest Flys

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Announcements

Join Our WhatsApp Chat!
Want to stay in the loop outside the gym? Join our WhatsApp group — we chat about workouts, meetups, and all things East Village + NYC. Reach out to Connor, Meg, or Becca to get added!

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Prep

2 Sets:

:30 Machine Choice

8 Air Squats

8 Cossack Squats

6 Inchworm Push-Up

4 No Jump Burpee

6 Scapular Pull-Up

4 Strict Knee Raise

Touches on Each Movement

:30 Machine Choice

1 Wall Walk

2 Push-Ups

3 Pull-Ups / Jumping Pull-Ups / Ring Rows

3 Toes to Bar / Knees to Elbows / Knee Raises

3/3 Suitcase Dumbbell Lunges

4 Goblet Squats

4 Alt Dumbbell Snatch

2/2 Single Arm Dumbbell Thruster

2/2 Single Arm Devils Press

“12 Days of Fitness” (Time)

1) Wall Walk

2) Burpees

3) Push-Ups

4) Pull-Ups

5) Toes to Bar

6) Dumbbell Suitcase Reverse Lunge (Each Side)

7) Dumbbell Goblet Squat

8) Alternating Dumbbell Snatch

9) Calorie Bike / Row

10) Calorie Row / Bike

11) Single Arm Dumbbell Thruster

12) Single Arm Devils Press (6 / Side)

Dumbbell: 50/35lb, 22.5/15kg

Wall Walk to 10in
Score = Time

Time Domain: 22–35 minutes

Time Cap: 40 minutes

Primary Objective: Move steadily without redlining early, maintaining composure through rounds 6–12 where volume compounds. A note that you have completed half the workout once you get through the round of 9.

Secondary Objective:Use efficient transitions and keep rest between movements minimal; consistency outweighs speed early. Each movement set is built in a flow and complex style structure to keep transitions tight.

[12 Days of Fitness: L2 & L1] (Time)

Level 2:

1) Wall Walk

2) Burpees

3) Push-Ups

4) Pull-Ups

5) Toes to Bar

6) Dumbbell Suitcase Lunge (Each Side)

7) Dumbbell Goblet Squat

8) Alternating Dumbbell Snatch

9) Calorie Bike / Row

10) Calorie Row / Bike

11) Single Arm Dumbbell Thruster

12) Single Arm Devils Press (6 / Side)

Dumbbell: 35/25lb, 15/12kg

Wall Walk to 20in

—

Level 1:

1) Wall Walk

2) Elevated Burpees

3) Elevated Push-Ups

4) Jumping Pull-Ups

5) Knee Raises

6) Dumbbell Suitcase Lunge (Total 3/Side)

7) Dumbbell Goblet Squat

8) Alternating Hang Dumbbell Snatch

9) Calorie Bike / Row

10) Calorie Row / Bike

11) Single Arm Dumbbell Thruster

12) Single Arm Devils Press (6 / Side)

Dumbbell: 25/15lb, 12/7.5kg

Wall Walks: 30in

[12 Days of Fitness: Masters 55+] (Time)

Masters 55+:

1) Wall Walk

2) Burpees

3) Push-Ups

4) Pull-Ups

5) Toes to Bar

6) Dumbbell Suitcase Lunge (Each Side)

7) Dumbbell Goblet Squat

8) Alternating Dumbbell Snatch

9) Calorie Bike / Row

10) Calorie Row / Bike

11) Single Arm Dumbbell Thruster

12) Single Arm Devils Press (6 / Side)

Dumbbell: 30/20lb, 14/9kg

Wall Walk to 20in

[12 Days of Fitness: Competitor & Travel (Time)

Competitor:

1) Wall Walk

2) Burpee Pull-Up

3) Strict Handstand Push-Ups

4) Chest to Bar Pull-Ups

5) Toes to Bar

6) Dumbbell Suitcase Lunge (Each Side)

7) Dumbbell Goblet Squat

8) Alternating Dumbbell Snatch

9) Calorie Bike / Row

10) Calorie Row / Bike

11) Single Arm Dumbbell Thruster

12) Single Arm Devils Press (6 / Side)

Dumbbell: 70/50lb, 32/22.5kg

Wall Walk to 2x45lb / 20kg Bumper Plates

—

Travel / Hotel:

1) Wall Walk

2) Burpees

3) Push-Ups

4) Pull-Ups

5) Strict Toes to Bar

6) Dumbbell Suitcase Lunge (Each Side)

7) Dumbbell Goblet Squat

8) Alternating Dumbbell Snatch

9) Mountain Climbers (Each Side)

10) Russian Twists (Over and Back = 1 Rep)

11) Single Arm Dumbbell Thruster

12) Single Arm Devils Press (6 / Side)

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

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