Today's WOD

Announcements

💪 🛑 No Pump Sesh: Following Dates

• 6/21
• 6/28
• 7/12
• 7/19

Monday: Pause Front Squat
Triplet: Pull-Ups + American Kettlebell Swings + Run

Tuesday: Split Jerk
Couplet: Echo + Clean and Jerk

Wednesday: Toe to Bar
Triplet: Wall Balls + Toe to Bar + Burpee Box Jump Overs

Thursday
Wall Walks + Row Calories + Turkish Get Ups + Runs + Sandbag Bear Hug Hold

Friday: Snatch
Triplet: Bar Muscle-Ups + Power Snatch + Double Unders

Saturday:
Team Workout : Waterfall Style:
Row + Push-Ups + Run + Dumbbell Thrusters

Sunday
Deadlifts + Strict Knees to Elbows + Gorilla Rows

CrossFit East River – WOD

Warm-Up (No Measure)

3:00 Cardio Choice

–

2 Sets, For Quality

:30/:30 Kettlebell Hip Shift

:60 Alternating 90-90 Hip Switch

10/10 x 90-90 Get-ups

–

3 Sets

10 Alternating Step-Ups + 5 Box Jumps

10 Scapular Pull-Ups

10 Hollow Rocks

10 Alternating V-Ups

:10 Hollow Hold

10 Air Squats

Spongebob (5 Rounds for reps)

For Reps

5 Sets

3:00 AMRAP

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

18 Toes to Bar

-Max Burpee Box Jump Overs 24/20”

Rest 2:00 between sets
–

Stimulus: Muscular Endurance Intervals / Quad + Midline Interference

Strategy: The strategy today is to go for as long as possible on this workout for our higher level athletes and to strive for bigger sets than normal for all athletes. This might be at the expense of the total reps achieved on the workout, but will help us build stamina and endurance in our movements. This is ultimately the goal and the idea behind putting this type of volume during Week 1 of the cycle. Imagine a workout Week 6 that is 3 rounds for Time of 24 Wall Balls, 18 Toe to bar and 12 Burpee Box Jump Overs. By going for big sets here with rest between, we can train the idea of tackling a 3 round workout like that with faster transitions and possibly breaking into quick short sets, but overall we are developing the ability to hit that at a must faster clip by building the stamina and endurance here.

[Spongebob: Levels] (5 Rounds for reps)

Level 2:

For Reps

5 Sets

3:00 AMRAP

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

14 Alternating Toes to Bar

-Max Burpee Box Jump Overs 24/20”

Rest 2:00 between sets

—-

Level 1:

For Reps

5 Sets

3:00 AMRAP

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

14 Kipping Knee Raises

-Max Burpee Box Step-Ups 24/20”

Rest 2:00 between sets

—

Masters 55+:

For Reps

5 Sets

3:00 AMRAP

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

14 Toes to Bar

-Max *Burpee Box Jump Overs 24/20”

Rest 2:00 between sets

*Step-Up and Overs Allowed

—

Competitor:

For Reps

5 Sets

3:00 AMRAP

24 Wall Balls 30/20lb, 14/9kg

22 Toes to Bar

-Max Burpee Box Jump Overs 24/20”

Rest 2:00 between sets

—-

As prescribed

—

Travel/Hotel:

For Reps

5 Sets

3:00 AMRAP

15 Dumbbell Thrusters

10 Strict Toe to Bar

-Max Burpee Bench Jump Overs

Rest 2:00 between sets

PRVN Recovery #4 (Checkmark)

: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

Optional Accessories (Checkmark)

For Completion

3 Sets, For Load

8 Barbell Kang Squats , Light Load

10 Foam Roller Hamstring Curls

6/6 Knees Over Toe Split Squats, Light Load

Read More

Announcements

💪 🛑 No Pump Sesh: Following Dates

• 6/21
• 6/28
• 7/12
• 7/19

Monday: Pause Front Squat
Triplet: Pull-Ups + American Kettlebell Swings + Run

Tuesday: Split Jerk
Couplet: Echo + Clean and Jerk

Wednesday: Toe to Bar
Triplet: Wall Balls + Toe to Bar + Burpee Box Jump Overs

Thursday
Wall Walks + Row Calories + Turkish Get Ups + Runs + Sandbag Bear Hug Hold

Friday: Snatch
Triplet: Bar Muscle-Ups + Power Snatch + Double Unders

Saturday:
Team Workout : Waterfall Style:
Row + Push-Ups + Run + Dumbbell Thrusters

Sunday
Deadlifts + Strict Knees to Elbows + Gorilla Rows

CrossFit East River – WOD

Split Jerk (Every 2:00 x 6 Sets
Set 1: 2 x 1 Pause Split Jerk + 1 Split Jerk @ 70%
Set 2: 2 x 1 Pause Split Jerk + 1 Split Jerk @ 75%
Set 3: 1 Pause Split Jerk + 1 Split Jerk @ 80%
Set 4: 1 Split Jerk @ 85%
Set 5: 1 Split Jerk @ 85%
Set 6: 1 Split Jerk @ 85%
)

*For the pause split jerk, hold the dip and catch for 1 second each.

*On the pause split jerk + split jerk complexes, note that the 2 x 1+1 is two sets of 1+1 resting as needed between. Do not perform 4 reps straight

Quailman (3 Rounds for reps)

9:00 EMOM

min 1: 15/12 Calorie Rows

min 2: Max Clean and Jerk 135/95lb, 61/43kg

min 3: Rest
Stimulus: Barbell Cycling and Conditioning

Strategy: The goal here is to have the row be at a pace that is challenging, but not deadly. We want to hit the row at around 80-85% intensity to allow us 5-10 seconds to walk off and get into the barbell cycling component. The focus shifts here to trying to bring the heart rate down a bit, focus on breathing and hit quality quick singles here about every 4-6 seconds

[Quailman: Levels] (3 Rounds for reps)

Level 2:

9:00 EMOM

min 1: 12/10 Calorie Row

min 2: Max Clean and Jerk 95/65lb, 61/43kg

min 3: Rest

—-

Level 1:

9:00 EMOM

min 1: 10/8 Calorie Row

min 2: Max Hang Power Clean and Push Jerk 65/45lb, 30/20kg

min 3: Rest

Competitor:

9:00 EMOM

min 1: 20/16 Calorie Row

min 2: Max Clean and Jerk 185/125lb, 84/57kg

min 3: Rest

—-

Big Class Variation:

10:00 EMOM

min 1: 15/12 Calorie Row

min 2: Max Clean and Jerk 95/65lb, 61/43kg

min 3: 15/12 Calorie Row

Min 4: Max Clean and Jerk 95/65lb, 61/43kg

Min 5: Rest

—-

Hotel / Travel / Limited Equipment

9:00 EMOM

min 1: 45 second Machine Conditioning

min 2: Max Dual Dumbbell Clean and Jerk 50/35lb, 22.5/15kg

min 3: Rest

PRVN Reset (Checkmark)

8:00 EMOM, For Completion

Minute 1: :45 Elevated Prayer Stretch

Minute 2: :25/:25 Banded Front Rack Stretch

Minute 3: 90/90 Stretch , (Right Side)

Minute 4: 90/90 Stretch (Left Side)

Optional Accessories (Checkmark)

For Quality:

16:00 EMOM

Minute 1 – 8 Tempo Dual Dumbbell Bench Press, Moderate Load

Minute 2 – 8 Tempo Dual Dumbbell Bentover Rows, Moderate Load

Minute 3 – 10 Floor Barbell Skullcrushers

Minute 4 – 10 Reverse Grip Barbell Curls

The tempo for the bench & rows will be a 2 second negative, and 2 second pause at the bottom (bench) or top (rows) each rep.

Read More

Announcements

💪 🛑 No Pump Sesh: Following Dates

• 6/21
• 6/28
• 7/12
• 7/19

Monday: Pause Front Squat
Triplet: Pull-Ups + American Kettlebell Swings + Run

Tuesday: Split Jerk
Couplet: Echo + Clean and Jerk

Wednesday: Toe to Bar
Triplet: Wall Balls + Toe to Bar + Burpee Box Jump Overs

Thursday
Wall Walks + Row Calories + Turkish Get Ups + Runs + Sandbag Bear Hug Hold

Friday: Snatch
Triplet: Bar Muscle-Ups + Power Snatch + Double Unders

Saturday:
Team Workout : Waterfall Style:
Row + Push-Ups + Run + Dumbbell Thrusters

Sunday
Deadlifts + Strict Knees to Elbows + Gorilla Rows

CrossFit East River – WOD

Warm-Up (No Measure)

400m Run

–

:30/:30 Couch Stretch

:60 Alternating Active Pigeon Stretch

:30/:30 Active Scorpion Stretch

:60 Alternating Crucifix Stretch

–

2 Sets

10 Russian Kettlebell Swings

5 Pause Goblet Squats + 5 Goblet Squats

10 Bar Kip Swings

10 Alternating Lateral Lunges

Paused Front Squat (Take 10:00 minutes
Work up to a Heavy Pause Front Squat (2 sec)
)

Front Squat (2 Rounds for weight)

3 Front Squats @ 85-90% of Heavy for the Day

5 Front Squats @ 80% of Heavy for the Day

*No Pause on the Drop Sets

Rocket Power (Time)

3 Rounds for Time

20 Pull-Ups

20 American Kettlebell Swings 53/35lb, 24/16kg

400m Run

Time Domain: 11:00-15:00

Time Cap: 18:00
–

Stimulus: Muscular Endurance / V02 Max

Strategy: Start off on the pull-ups and kbs conservatively with the approach to break early to save grip and forearms with the knowledge that towards round 3 the arms will be very fatigued and the pull-ups will be exponentially harder to hang onto. The best plan is quick short sets, manageable rest periods and maintaining pace on the run somewhere between 2-5k run pace.

[Rocket Power: Levels] (Time)

Level 2

3 Rounds for Time

12 Banded Strict Pull-Ups

20 American Kettlebell Swings 44/26lb, 20/12kg

400m Run

—-

Level 1:

3 Rounds for Time

12 Jumping Pull-Ups

20 Russian Kettlebell Swings

400m Run

Load: Choice

—-

Masters 55+:

3 Rounds for Time

10 Strict Pull-Ups

20 Russian Kettlebell Swings 53/35lb, 24/16kg

400m Run

—

Competitor / Rx+:

3 Rounds for Time

25 Pull-Ups

25 American Kettlebell Swings 53/35lb, 24/16kg

400m Run

—-

Big Class Option

As prescribed

—-

Travel / Hotel / Limited Equipment

As Prescribed

May sub Dual Dumbbell Hang Snatch with 2×25/15lb, 12/7kg

PRVN Reset (Checkmark)

1-3 Sets, For Completion

:30/:30 Banded Shoulder Distraction

:30/:30 Foam Roll Lats

1:00 Seated Straddle , alternate touching your toes at a comfortable pace

Optional Accessories (Checkmark)

4 Sets, For Completion as a superset

6/6 F ront Rack Box Step Ups

7/7/7 Prone I-Y-T with 2.5-5 lb Plates
*Pick a box height that puts you right around parallel on the step up, and a load that allows you to focus on controlling the negative and not over utilize the non working foot for a push off.

* This will be 7 reps at each position for a total of 21 reps

Read More

Announcements

🌈PRIDE WOD

– Sat. June 22

– Bring a friend / Dress in COLOR

CrossFit East River – WOD

Warm-Up (No Measure)

2 Sets

1:00 Cardio Choice

10m Walking Quad Stretch

10m Ostrich Walk

10 Alternating Curtsy Lunges

Burnt Rubber (3 Rounds for time)

3 Sets, Each. For Time

500/450m Row

100ft (30m) Farmers Lunge 53/35lb, 24/16kg

30/22 Cal Echo

Rest 1:1

*Round Down to the nearest minute. This means if you complete in 5:20, Rest until the 10:00 mark to make the next round easy to track for time purposes. If you complete at 6:30 this means you will rest until 13:00 as that is directly at the 6:30 mark when resting 1:1. This much rest may seem deceiving, but that just means you need to go hard.
—

Score = Slowest Round

Primary Objective: Complete each set in under 6:00 minutes

Secondary Objective: Complete the Walking Lunge in 50ft (15m) Unbroken Segments

[Burnt Rubber: Levels] (3 Rounds for time)

Level 2:

3 Sets, Each. For Time

500/450m Row

100ft (30m) Farmers Lunge 35/26lb, 16/12kg

25/18 Cal Echo

Rest 1:1

—-

Level 1:

13 Sets, Each. For Time

400/350m Row

100ft (30m) Bodyweight Walking Lunges

20/14 Cal Echo

Rest 1:1

—-

Masters 55+:

3 Sets, Each. For Time

500/450m Row

100ft (30m) Farmers Lunge 35/26lb, 16/12kg

25/18 Cal Echo

Rest 1:1

—-

Competitor:

Full Rest Day

—

Big Class Option

As written, start class on a 2:00 Delay to allow for waves of the workout

—

Limited Equipment / Travel:

3 Sets, Each. For Time

400m Run

100ft (30m) Farmers Lunge, Load @ Choice

400m Run

Rest 1:1

Mobility (Checkmark)

PRVN Fitness / Hip Mobility

2:00/2:00 Elevated Pigeon Stretch

2:00 Weighted Standing Straddle

1:00/1:00 Couch Stretch

1:00/1:00 Weighted Ankle Stretch

Optional Accessories: Hips, Knees, and Back (Checkmark)

4 Sets, For Quality

8 Reverse Nordic Curls

10 Barbell Hip Thrust + 10 sec Hold on Last Rep

15 Weighted Hip Extensions

Read More

Announcements

🌈 PRIDE COMMUNITY WOD

– Sat. June 22 – 11a

– Bring a friend / Dress in COLOR

💪 🛑 No Pump Sesh: Following Dates

• 6/21
• 6/28
• 7/12
• 7/19

Monday: Barbell Cycling Practice / Quick Singles on Clean and Jerk
Couplet: Run + Clean and Jerk

Tuesday: Legless Rope Climb Progression / Skills
Row + Strict Pull-Up + Box Jump Overs + Legless Rope Climb

Wednesday: Juneteenth WOD

Dedlifts + Wallballs + Sit-ups

Thursday:
Triplet: Dumbbell Bench Press + American Kettlebell Swing + Burpee

Friday:

Run / Burpee Pull-up / HSPU / Box Jump Overs

Saturday: ‘Stonewall’ – Row/DU/Thrusters/TTB

– PRIDE WOD 🌈 11am Only (Run/DB Snatches /Sit-ups)

Sunday: Triplet: Row + Farmers Lunge + Echo

CrossFit East River – WOD

PRIDE

On Saturday, June 28, 1969, in New York City, lesbian, gay, bisexual, transgender, and queer (LGBTQ) persons fought back following a police raid on The Stonewall Inn, a gay bar in Greenwich Village which resulted in bar patrons, staff, and neighborhood residents rioting onto Christopher Street outside. This and further demonstrations over the following nights were the watershed moment that launched the modern LGBTQ rights movement and the impetus for organizing Pride marches on a much larger public scale. LGBTQ Pride Month is currently celebrated each year in the month of June to honor the 1969 Stonewall Uprising in Manhattan.

STONEWALL WOD (Time)

With a partner:

Buy-in: 1969m Row

Then…

6 RNDs

28 DU / Singles

19 Thrusters

6 Toes to Bar

9 Burpees Over Bar

x: 95/65

Partners can split up the reps however they see fit, but must go in movement order.

COMMUNITY WOD – 11A only

COMMUNITY (AMRAP – Rounds and Reps)

*Bring a friend

*Sign-up friend(s) as FREE TRIAL

3 Partner PRIDE WOD 1: (11a only)

AMRAP 20min

P1: Runs 200m

P2: Abmat Sit-ups

P3: DB Snatches

*Partner’s 2 and 3 Work until Runner returns. Runner moves to sit-ups, sit-ups move to DB. The runner controls the pace.)

*A Full round is when all 3 movements are completed.

Run = 20 pts

1 rep of Db or Sit-up = 1 pt

Rx: DB Snatch

Sl1: DB Clean & Jerk

+: Devil’s Press

Read More

Announcements

🌈 PRIDE COMMUNITY WOD

– Sat. June 22 – 11a

– Bring a friend / Dress in COLOR

💪 🛑 No Pump Sesh: Following Dates

• 6/21
• 6/28
• 7/12
• 7/19

Monday: Barbell Cycling Practice / Quick Singles on Clean and Jerk
Couplet: Run + Clean and Jerk

Tuesday: Legless Rope Climb Progression / Skills
Row + Strict Pull-Up + Box Jump Overs + Legless Rope Climb

Wednesday: Juneteenth WOD

Dedlifts + Wallballs + Sit-ups

Thursday:
Triplet: Dumbbell Bench Press + American Kettlebell Swing + Burpee

Friday:

Run / Burpee Pull-up / HSPU / Box Jump Overs

Saturday: ‘Stonewall’ – Row/DU/Thrusters/TTB

– PRIDE WOD 🌈 11am Only (Run/DB Snatches /Sit-ups)

Sunday: Triplet: Row + Farmers Lunge + Echo

CrossFit East River – WOD

Ball and Chain (Time)

For Time

2 Rounds , With a Partner

400m Run

40 Burpee Pull-Ups

400m Run

40 Box Jumps

400m Run

40 Strict Handstand Push-Ups
—

Goal: 32:00-35:00

Time Cap: 40:00

Stimulus: Chipper Conditioning

RPE: 7/10

Primary Objective: Complete each round of the workout in sub 18:00 minutes

Secondary Objective: Split the work evenly with your partner

[Ball and Chain: Levels] (Time)

Level 2:

2 Rounds For time

400m Run

30 Burpee Pull-Ups

400m Run

30 Box Jumps

400m Run

30 Strict Handstand Push-Ups to 2” Riser

—

Level 1:

2 Rounds For time

400m Run

30 Burpee Jumping Pull-Ups

400m Run

30 Box Jumps

400m Run

30 Dumbbell Push Press 30/20lb, 14/9kg

—-

Masters 55+:

2 Rounds For time

400m Run

30 Burpee Pull-Ups

400m Run

30 Box Jumps

400m Run

30 Strict Handstand Push-Ups to 2” Riser

—

Competitor:

2 Rounds For time

400m Run

30 Burpee Pull-Ups

400m Run

30 Box Jumps

400m Run

30 Strict Handstand Push-Ups

—

Big Class Option

As Prescribed

—-

Optional Accessories: Gymnastic Holds (Checkmark)

3 Sets, For Quality

:20 Ring Support Hold

:20 Supine Grip Chin Over Bar Hold

-Max Effort Wall Supported Handstand Hold

PRVN Recovery #9 (Checkmark)

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

Core / Midline Stability (Checkmark)

3 Sets, For Quality

10 Glute Ham Raises

:30 sec Sorenson Hold

:60 sec Forearm Plank Hold

Read More

Announcements

🌈PRIDE WOD

– Sat. June 22

– Bring a friend / Dress in COLOR

CrossFit East River – WOD

Warm-Up (No Measure)

2:00 Cardio Choice

–

:30/:30 Samson Stretch

:30 Extended Reverse Plank Bridge

:30 Wall Thoracic Extensions

–

2 Sets

6 Inchworm Push-Ups

10 Alternating Down Dog Toe Touch

10/10 Staggered Stance Kettlebell Deadlift

Ferrigno (Time)

For Time

15-12-9

Dumbbell Bench Press

American Kettlebell Swings

Burpees

Rest 3:00

9-12-15

Burpees

American Kettlebell Swings

Dumbbell Bench Press

Dumbbells: 50/35lb, (22.5/15kg)

Kettlebell: 53/35lb, 24/16kg
—

Goal: 5:00-7:00 / Set

Time Cap: 20:00

Increase American Kettlebell Swings by 5 Each Set

Stimulus: Upper Body Interference / Pump Conditioning

RPE: 8/10

Primary Objective: Complete each segment of the workout in under 7 minutes

Secondary Objective: Maintain unbroken sets throughout all movements

[Ferrigno: Levels] (Time)

Level 2:

Dumbbells: 35/25lb, 16/12kg

Kettlebell: 44/26kg, 20/12kg

—

Level 1:

Dumbbells: 25/15lb, 12/7kg

Russian Kettlebell: Swing 35/26lb, 16/12kg

—

Masters 55+:

Dumbbells: 30/20lb, 14/9kg

Russian Kettlebell Swing: 44/26kg, 20/12kg

—

Competitor:

Day Off

—

Big Class Version

For Time

15-12-9

Barbell Floor Press

American Kettlebell Swings

Burpees

Rest 3:00

15-12-9

Burpees

American Kettlebell Swings

Barbell Floor Press

Barbell: 115/75lb, 52/34kg

Kettlebell: 53/35lb, 24/16kg

—

Travel/Hotel:

Limited Equipment / Travel:

Sub Out Dumbbell Floor Press and if needed adjust Kettlebell Swings for Dual DB Hang Snatch @ 25/15lb, 12/7kg

Pump Session Finisher (4 Rounds for reps)

Every 2:00, 4 Sets

30 sec Max Banded Face Pulls

-15 sec Rest-

30 sec Max Floor Skull Crushers

PRVN Recovery #8 (Checkmark)

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 Childs Pose

Read More

Announcements

🌈 PRIDE COMMUNITY WOD

– Sat. June 22 – 11a

– Bring a friend / Dress in COLOR

💪 🛑 No Pump Sesh: Following Dates

• 6/21
• 6/28
• 7/12
• 7/19

WEDS: JUNETEENTH HOLIDAY HRS

– Adding- AM – 8a, 9a, 10a

– Canceled – 6a, 7a

Monday: Barbell Cycling Practice / Quick Singles on Clean and Jerk
Couplet: Run + Clean and Jerk

Tuesday: Legless Rope Climb Progression / Skills
Row + Strict Pull-Up + Box Jump Overs + Legless Rope Climb

Wednesday: Juneteenth WOD

Dedlifts + Wallballs + Sit-ups

Thursday:
Triplet: Dumbbell Bench Press + American Kettlebell Swing + Burpee

Friday:

Run / Burpee Pull-up / HSPU / Box Jump Overs

Saturday: ‘Stonewall’ – Row/DU/Thrusters/TTB

– PRIDE WOD 🌈 11am Only (Run/DB Snatches /Sit-ups)

Sunday: Triplet: Row + Farmers Lunge + Echo

CrossFit East River – WOD

Juneteenth: 6/19/1865 (No Measure)

Juneteenth is a holiday celebrated in the United States on June 19th, commemorating the emancipation of enslaved African Americans.

It marks the day in 1865 when news of their freedom reached Texas, two years after the Emancipation Proclamation. The delay in delivering the news was due to various factors, including the resistance of slaveholders and the limited presence of Union troops in Texas during the Civil War. It was not until Union General Gordon Granger arrived in Galveston on June 19, 1865, and announced the end of slavery that the enslaved people in Texas learned of their liberation.

On June 17, 2021 (155 years later), Juneteenth became a federal holiday under the presidency of Joe Biden, recognizing its importance nationwide and prompting reflection on the legacy of slavery and the ongoing pursuit of equality.

Juneteenth WOD (Time)

6 RNDs:

6 Deadlifts

19 Abmat Sit-ups

18 Wallballs

65 DU / 65 Single

Cap: 25

x: 225 / 155

sL2: 185 / 125

sL1: 135 / 95
6 (June month) 6 Deadlift

19th day – 19 Sit-ups

1865 – 18 Wall balls / 65 Jump Rope

Read More

Announcements

🌈PRIDE WOD

– Sat. June 22

– Bring a friend / Dress in COLOR

💪 🛑 No Pump Sesh: Following Dates

• 6/14
• 6/21
• 6/28
• 7/12
• 7/19

CrossFit East River – WOD

Diddy Kong (AMRAP – Rounds and Reps)

15:00 AMRAP

10/7 Calorie Row

5/4 Strict Pull-Ups

10 Box Jump Overs 24/20”

1 Legless Rope Climb 15ft

*Box Jump Overs must be a step-down
Stimulus: Gymnastics Pulling Strength / Quad Stamina

RPE: 7/10

Primary Objective: Maintain a pace that settles in around 2:00-2:30 per round

Secondary Objective: Keep Echo Bike to under 45 sec each round

[Levels: Diddy Kong] (AMRAP – Rounds and Reps)

Level 2:

15:00 AMRAP

10/7 Calorie Row

5/4 Strict Pull-Ups

10 Box Jump Overs 24/20”

1 Rope Climb 15ft

—-

Level 1:

15:00 AMRAP

10/7 Calorie Row

5/4 Strict Pull-Ups

10 Box Jump Overs 24/20”

1 Pull to Stand, Hand Over Hand Up and Down the Rope

—-

Masters 55+:

15:00 AMRAP

10/7 Calorie Row

5/4 Strict Pull-Ups

10 Box Jump Overs 24/20” (Step-Up and Over Allowed)

1 Rope Climb 15ft

—

Competitor:

15:00 AMRAP

10/7 Calorie Row

1 Legless Rope Climb 15ft

10 Box Jump Overs 30/24’’

1 Legless Rope Climb 15ft

—-

Big Class Variation:

16:00 EMOM

Minute 1: 15/11 Calorie Row

Minute 2: 10/8 Strict Pull-Ups

Minute 3: 15 Box Jump Overs 24/20’’

Minute 4: Max Legless Rope Climb 15ft

—-

Hotel / Travel / Limited Equipment

15:00 AMRAP

5 Shuttle Runs (25/25ft, 7.5/7.5m = 1 Rep)

3 Strict Chest to Bar Pull-Ups

10 Bench Jump Overs

3 Strict Chest to Bar Pull-Ups

Pump Session Finisher (4 Rounds for reps)

Every 2:00, 4 Sets

30 sec Max Renegade Rows

-15 sec Rest-

30 sec Max Barbell Bicep Curls

PRVN Recovery #5 (Checkmark)

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

Read More

Announcements

🌈PRIDE WOD

– Sat. June 22

– Bring a friend / Dress in COLOR

CrossFit East River – WOD

Warm-Up (No Measure)

3 Sets, For Quality (10:00 Cap)

200m Run

10m/10m A-Skips + B-Skps

5 Tall Muscle Cleans

10 Behind the Neck Elbow Punch Throughs

8 Back Rack Reactive Quarter Squat Jumps

6 Bradford Press with Lockout

Iron Lung (Time)

5 Rounds for Time

600m Run

10 Clean and Jerks 135/95lb, 61/43kg
Goal Time 18:00-23:00

Time Cap: 25:00

Primary Objective: Complete the workout as close to 20:00 minutes as possible

Secondary Objective: Keep the Clean and Jerks to under 1:00 minute each set

[Levels: Iron Lung] (Time)

Level 2

5 Rounds for Time

400m Run

10 Clean and Jerks 115/75lb, 52/34kg

—-

Level 1:

4 Rounds for Time

400m Run

15 Hang Power Clean and Jerks 45/35lb, 20/15kg

—-

Masters 55+:

5 Rounds for Time

400m Run

10 Clean and Jerks 95/65lb, 43/30kg

—

Competitor / Rx+:

5 Rounds for Time

600m Run

10 Clean and Jerks 155/105lb, 70/48kg

—-

Big Class Option

As prescribed

—-

Limited Equipment / Travel:

5 Rounds for Time

600m Run

10 Dual Dumbbell Clean and Jerks 50/35lb, 22.5/15kg

Core / Glute Finisher (Checkmark)

4 Sets, For Quality

10/10 Single Leg Glute Bridge

30 sec Glute Bridge Hold

10 Tempo Banded Hamstring Curls 40×2 + Max Out Speed Banded Hamstring Curls

Rest as needed between sets

PRVN Recovery #4 (Checkmark)

: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

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