Today's WOD

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!

CFER Block Party Brawl is happening Saturday, Sept 13th from 10am–1pm!

Teams of 5–6 will take on 3 workouts plus a final event for top teams — free for all members, scalable for every level.

👉 Sign Up Here

CrossFit East River – WOD

Warm-Up (Checkmark)

Mobility Prep and Activation

2:00 Cardio Choice

:30 Down Dog to Up Dog + Calf Gas Pedals

:20 Extended Plank Reverse Bridge

:20/:20 Quadruped Thoracic Rotations

General Prep

2 Sets: For Quality (Empty Barbell)

2 Box Get-Overs

4 Tall Muscle Clean

4 Tall Power Cleans

8 Barbell Reactive Quarter Squat Jumps

8 Wall Balls

Specific Primer

Take 5:00 to Build to working loads on the Hang Power Cleans

–

Then

3 Box Get Overs

4 Hang Power Cleans

6 Wall Balls

4 Hang Power Cleans

3 Box Get Overs

“Purple Rain” (Time)

For Time, With a Partner

25 Box Get-Overs

50 Hang Power Cleans

100 Wall Balls

50 Hang Power Cleans

25 Box Get-Overs

*Split Work as desired to complete the workout

Box: 40in Box

Barbell: 135/95lb, 61/43kg

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

Time Domain: 16:00–22:00

Time Cap: 25:00

Stimulus: Teamwork / Barbell Cycling / Full-Body Stamina

RPE: 8/10

Primary Objective: Maintain fast, efficient transitions between partners to minimize downtime

Secondary Objective: Break barbell and wall ball sets into sustainable chunks to preserve power output

[Purple Rain: Levels] (Time)

Level 2:

30 Box Jump Overs

60 Hang Power Cleans

90 Wall Balls

60 Hang Power Cleans

30 Box Jump Overs

Box: 24/20in

Barbell: 95/65lb, 43/30kg

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

Level 1:

30 Box Step Overs

60 Hang Power Cleans

90 Wall Balls

60 Hang Power Cleans

30 Box Step Overs

Box: 24/20in

Barbell: 65/45lb, 30/20kg

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

Masters 55+

30 Box Jump Overs

60 Hang Power Cleans

90 Wall Balls

60 Hang Power Cleans

30 Box Jump Overs

Box: 24/20in (Step-Overs Allowed)

Barbell: 95/65lb, 43/30kg

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

Competitor:

For Time, With a Partner

25 Box Get-Overs

50 Hang Power Cleans

100 Wall Balls

50 Hang Power Cleans

25 Box Get-Overs

*Split Work as desired to complete the workout

Box: 40in Box

Barbell: 155/105lb, 70/48kg

Wall Ball: 30/20lb, 14/9, 10/9ft

Hotel / Travel: Solo

15 Bench Jump Overs

25 Dual Dumbbell Hang Power Cleans

100 Air Squats

25 Dual Dumbbell Hang Power Cleans

15 Bench Jump Overs

*Split Work as desired to complete the workout

Dumbbell: 50/35lb, 22.5/15kg

Mobility (Checkmark)

PRVN Mobility #6

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)

Part A)

10:00 EMOM

minute 1: 10 Goblet Cyclist Squats

minute 2: 10 Dual Dumbbell Romanian Deadlifts

Part B)

3 Sets: For Quality

12-15 Prone Banded Hamstrings

10-12 Seated Medball Leg Extensions (10sec Pause on Final Rep)

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!

CFER Block Party Brawl is happening Saturday, Sept 13th from 10am–1pm!

Teams of 5–6 will take on 3 workouts plus a final event for top teams — free for all members, scalable for every level.

👉 Sign Up Here

CrossFit East River – WOD

Warm-Up (Checkmark)

Mobility Prep and Activation

1:00 Bike

:30/:30 Quadruped Thoracic Rotations

:30 Alternating Scorpions

:30 Alternating Iron Cross Stretch

—

2 Sets: For Quality

18 Bear Plank Shoulder Taps

12 Glute Bridge Banded Pull-Aparts

12 Deep Lunge Mountain Climbers

9/7 Calorie Echo Bike

—

Specific Bench Press Prep

5 Empty Barbell Bench Press

5 Reps @ 40-50%

3 Reps @ 50-60%

3 reps @ 60-70%

3 Reps @ 75-80%

–

Then put working weights on the bar

Bench Press (Every 3:00 x 4 Sets
5 Reps @ 80% of 1RM)

Modifications and/or Substitutions:

For Shoulder Impingment: Modify to Close Grip Bench, Floor Press, or Dumbbell Bench Press

For Limited Equipment: Substitute with Weighted Dips or Hand-Release Push-Ups

Level 1 / Beginner Athletes:

4 Sets x 5 Bench Press at 7 RPE

“Go, Dog. Go!” (Calories)

For Calories:

5 Sets

1:00 AMRAP

10 Burpees

– Max Calorie Bike

1:00 Rest
Score: Total Calories

Goal: 50/40+ Calories

Primary Objective: Complete burpees in under :30 to leave :30-:35 on the bike

Secondary Objective: Hold consistent calorie output across all 5 sets

[Go, Dog. Go!: Levels] (Calories)

Level 2:

For Calories:

5 Sets

1:00 AMRAP

8 Burpees

– Max Calorie Bike

1:00 Rest

—

Level 1:

For Calories:

5 Sets

1:00 AMRAP

8 Up-Downs

– Max Calorie Bike

1:00 Rest

—

Masters 55+:

For Calories:

5 Sets

1:00 AMRAP

8 Burpees

– Max Calorie Bike

1:00 Rest

—

Competitor

For Calories:

5 Sets

1:00 AMRAP

12 Burpees

– Max Calorie Bike

1:00 Rest

—

Travel /Hotel:

For Calories:

5 Sets

1:00 AMRAP

10 Burpees

– Max Jumping Squats

1:00 Rest

Mobility (Checkmark)

PRVN Mobility #1

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)

3-4 Sets

10-12 Ring Push-Ups

10-12 Glute Bridge Dumbbell Pull-Overs

Choice on Loads

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!

CFER Block Party Brawl is happening Saturday, Sept 13th from 10am–1pm!

Teams of 5–6 will take on 3 workouts plus a final event for top teams — free for all members, scalable for every level.

👉 Sign Up Here

Week of 9/1 Programming Overview

• Monday: LABOR DAY HERO WOD! The Lyon
• Tuesday: WOD: Running, TTB, DB Box Step Overs
• Wednesday: Strength: Back Squats – WOD: Wall Walks, OHS, DU
• Thursday: HYROX WOD
• Friday: Strength: Front Squats – WOD: KB Farmers Carry, Burpees over rower, Row, RMU
• Saturday: Partner WOD: Box Get Overs (High Box), Hang Power Cleans, Wall Balls
• Sunday: Hero WOD Sundays

CrossFit East River – Weightlifting

Snatch (EMOM 12 (12 min): 1 Snatch @ 70–75%)

Clean and Jerk (E2MOM x 6 Sets: 2 Cleans + 1 Jerk (~75–80%))

Snatch Grip RDL (4 Rounds for weight)

E2:00 x 4 sets (8 min): 8 Snatch Grip RDL @ 70–80% of best snatch

Tall Jerks (6 Rounds for weight)

EMOM 6 (6 min): 3 Tall Jerks (light barbell, speed under bar) @ 30–40% of best jerk

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!

CFER Block Party Brawl is happening Saturday, Sept 13th from 10am–1pm!

Teams of 5–6 will take on 3 workouts plus a final event for top teams — free for all members, scalable for every level.

👉 Sign Up Here

Week of 9/1 Programming Overview

• Monday: LABOR DAY HERO WOD! The Lyon
• Tuesday: WOD: Running, TTB, DB Box Step Overs
• Wednesday: Strength: Back Squats – WOD: Wall Walks, OHS, DU
• Thursday: HYROX WOD
• Friday: Strength: Front Squats – WOD: KB Farmers Carry, Burpees over rower, Row, RMU
• Saturday: Partner WOD: Box Get Overs (High Box), Hang Power Cleans, Wall Balls
• Sunday: Hero WOD Sundays

CrossFit East River – WOD

“When Doves Cry” (Time)

For Time:

6 Rounds

100m Dual Kettlebell Farmers Carry

10 Burpees Over Rower

300/250m Row

5/4 Ring Muscle-Ups

Farmers Carry: 2 x 53/35lb, 24/16kg
Score: Time

Time Domain: 18:00-25:00

Time Cap: 30:00

Primary Objective: Complete each round in ~3:00–4:00. The goal here being consistency across

Secondary Objective: Maintain unbroken carries and consistent sets on the Ring Muscle-Ups

[When Doves Cry: Levels] (Time)

Level 2:

6 Rounds

100m Dual Kettlebell Farmers Carry

10 Burpees Over Rower

300/250m Row

6 Strict Pull-Ups

6/4 Ring Dips

Farmers Carry: 2 x 53/35lb, 24/16kg

Level 1:

6 Rounds

100m Dual Kettlebell Farmers Carry

10 Burpees

250/225m Row

6 Ring Rows

6/4 Push-Ups

Farmers Carry: 2 x 35/18lb, 16/8kg

Masters 55+

6 Rounds

100m Dual Kettlebell Farmers Carry

10 Burpees Over Rower

300/250m Row

6 Strict Pull-Ups

6/4 Ring Dips

Farmers Carry: 2 x 53/35lb, 24/16kg

Competitor:

For Time:

6 Rounds

100m Dual Kettlebell Farmers Carry

10 Burpees Over Rower

300/250m Row

7/5 Ring Muscle-Ups

Farmers Carry: 2 x 70/53lb, 32/24kg

Hotel / Travel:

6 Rounds

1:00 Dual Dumbbell Farmers Hold

10 Burpees

1:00 Machine Choice

8 Strict Pull-Ups

8/6 Dips

Dumbbells: 50/35lb, 22.5/15kg

Mobility (Checkmark)

PRVN Mobility #5

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)

3-4 Sets: For Quality

8/8 Single Arm Dumbbell 3-Point Row

12 Ring Push-Ups

16 Dumbbell Hammer Curls

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!

CFER Block Party Brawl is happening Saturday, Sept 13th from 10am–1pm!

Teams of 5–6 will take on 3 workouts plus a final event for top teams — free for all members, scalable for every level.

👉 Sign Up Here

CrossFit East River – WOD

Warm-Up (Checkmark)

General Prep

400m Group Run

—

8 minute EMOM, Rotate each minute:

Minute 1: 10m A Skips + 10m B-Skips

Minute 2: 5 Romanian Deadlifts + 5 Tall Muscle Cleans, 5 Strict Press, Empty Barbell

Minute 3: 5 Inchworm to Hollow + 10 Hollow Rocks

Minute 4: :40 Second Elevated Prayer Stretch

—

Barbell Specific Primer w/light weight on the barbell

2-3 Sets: Building to 60%

Pause Clean Pull

Slow Clean Pull

Power Clean

Push Jerk

Power Clean and Push Jerk Complex (Weight)

Every 2:00 x 5 Sets

Clean Pull + Power Clean + Push Jerk

Start @ 60% of Clean and Jerk and Build to heavy for the day.
Modifications and/or Substitutions:

For Technique Refinement : Modify to Clean Deadlift + Hang Power Clean + Push Press

For Shoulder Pain: Cut out the Push Jerk

For Back Pain: Pull from Blocks (45 plates)

Level 1 / Beginner Athletes:

5 Sets x 1 Clean Pull + 1 Hang Power Clean + 1 Push Jerk @ 6-7 RPE (focus on consistency and mechanics)

“Strength and Honor” (Time)

#TEAMPRVNTUESDAY

For Time:

3:00 AMRAP/1:00 Rest

400m Run

-Max Clean & Jerks in remaining time

*Continue until 30 Clean and Jerks are complete

Barbell: 185/125lbs (84/57kg)
Score: Time

Primary Objective: Average 6+ Clean & Jerks per round

Secondary Objective: Maintain sub-2:00 run pace each interval

[Strength and Honor: Levels] (Time)

Level 2:

Barbell: 155/105lbs (70/45kg)

—

Level 1:

300m Run

Hang Power Cleans 95/65lb, (43/30kg)

—

Masters 55+:

Barbell: 115/75lb, 52/34kg

—

Competitor

Barbell: 225/155lbs (102/70kg)

—

Travel /Hotel:

Dual Dumbbell Power Cleans 50/35lb, 22.5/15kg

Mobility (Checkmark)

PRVN Mobility #3

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)

4 Sets

10 Behind the Neck Strict Press @ 55-60% of 1RM Strict Press

15 Seated Barbell Calf Raises , Choice on Loads

15 Wall Tibalis Raises

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!

CFER Block Party Brawl is happening Saturday, Sept 13th from 10am–1pm!

Teams of 5–6 will take on 3 workouts plus a final event for top teams — free for all members, scalable for every level.

👉 Sign Up Here

Week of 9/1 Programming Overview

• Monday: LABOR DAY HERO WOD! The Lyon
• Tuesday: WOD: Running, TTB, DB Box Step Overs
• Wednesday: Strength: Back Squats – WOD: Wall Walks, OHS, DU
• Thursday: HYROX WOD
• Friday: Strength: Front Squats – WOD: KB Farmers Carry, Burpees over rower, Row, RMU
• Saturday: Partner WOD: Box Get Overs (High Box), Hang Power Cleans, Wall Balls
• Sunday: Hero WOD Sundays

CrossFit East River – HYROX

ENGINE #126 (Checkmark)

Rep/Interval Scheme: 4.8 min Work/30s Rest, 8 Rounds:

Zone 1

40/50 M Burpee Broad Jumps

FRT SkiErg @RPE 7

Zone 2

80/100x Alt Plyo Step up

FRT Run @RPE 7

Zone 3

40x DB Thrusters

FRT RowErg @RPE 7

Zone 4

30/40x Wallballs

FRT Run @RPE 7

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!

CFER Block Party Brawl is happening Saturday, Sept 13th from 10am–1pm!

Teams of 5–6 will take on 3 workouts plus a final event for top teams — free for all members, scalable for every level.

👉 Sign Up Here

Week of 9/1 Programming Overview

• Monday: LABOR DAY HERO WOD! The Lyon
• Tuesday: WOD: Running, TTB, DB Box Step Overs
• Wednesday: Strength: Back Squats – WOD: Wall Walks, OHS, DU
• Thursday: HYROX WOD
• Friday: Strength: Front Squats – WOD: KB Farmers Carry, Burpees over rower, Row, RMU
• Saturday: Partner WOD: Box Get Overs (High Box), Hang Power Cleans, Wall Balls
• Sunday: Hero WOD Sundays

CrossFit East River – WOD

Strength Superset (10 Rounds for weight)

15:00 EMOM

Minute 1: Push Press

Minute 2: Deadlift

Minute 3: Rest

Deadlift and Push Press

Set 1: 5 Reps @ 70%

Set 2: 5 Reps @ 70%

Set 3: 5 Reps @ 75%

Set 4: 3 Reps @ 80%

Set 5: 3 Reps @ 80%

“Little Red Corvette” (3 Rounds for time)

For Time

Every 3:00 x 3 Sets

20 Deadlifts

20/14 Calorie Bike (sub for row or ski)

Barbell 225/155lb, 102/70kg
Score: Total Sum Time

Time Domain: 2:00-2:20 / Set

Time Cap: 2:30 / Set

Primary Objective: Complete each set in under 2:15

Secondary Objective: Maintain consistent pacing across all three intervals

[Little Corvette: Levels] (3 Rounds for time)

Level 2:

Every 3:00 x 3 Sets

20 Deadlifts

18/13 Calorie Bike (sub for row or ski)

Barbell Loads: 185/125lb, 84/57kg

Level 1:

Every 3:00 x 3 Sets

15 Deadlifts

15/11 Calorie Bike (sub for row or ski)

Barbell Load: 50% of 1RM

Masters 55+

Every 3:00 x 3 Sets

15 Deadlifts

18/13 Calorie Bike (sub for row or ski)

Barbell Loads: 155/105lb, 70/48kg

Competitor:

For Time

Every 3:00 x 3 Sets

20 Deadlifts

25/20 Calorie Bike

Barbell Loads: 225/155lb, 102/70kg

Hotel / Travel:

For Time

Every 3:00 x 3 Sets

25 Dual Dumbbell Deadlifts

1:00 Treadmill Sprint

Dumbbell: 2×50/35lb, 22.5/15kg

Mobility (Checkmark)

PRVN Mobility #3

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)

3-4 Sets: For Quality

8-10 Glute Ham Raises

:20/:20 Single Leg Sorenson Hold

:30/:30 Standing Paloff Press Hold

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!

CFER Block Party Brawl is happening Saturday, Sept 13th from 10am–1pm!

Teams of 5–6 will take on 3 workouts plus a final event for top teams — free for all members, scalable for every level.

👉 Sign Up Here

CrossFit East River – WOD

Warm-Up (Checkmark)

Mobility Prep and Activation

:30/:30 Active Pigeon Stretch

:30 Bootstrap Squat + Block and Twist

10 Alternating Cossack Squats (5sec Pause)

:30/:30 Active Scorpion Stretch

—

General Prep:

2 Sets:

:30 Jump Rope

10 Hollow Rocks

10 Arch Rocks

12 Alternating Box Step-Ups

6-8 Bar Kip Swings

3-4 Jumping Pull-Ups with Controlled Lower

—

Specific Squat Prep and Build

5 Empty Barbell Back Squats

3 Reps @ 40%

3 Reps @ 50%

3 Reps @ 60%

3 Reps @ 70%

Then working weight on the bar.

Back Squat (Every 3:00 x 4 Sets
5 Reps @ 80% of 1RM)

Modifications and or Substitutions:

For Knee Pain: Modify to Box Squats or Hip Thrusts

For Lower Back Back: Modify to Split Squats

Level 1 / Beginner Athletes:

4 Sets x 5 Back Squats at 7 RPE

Primer Before the Conditioning Piece (Checkmark)

2-3 Strict Pull-Ups + 4-5 Kipping Pull-Ups

20 Double Unders

4 Dual Dumbbell Step-Ups

“If You Give a Mouse a Pull-Up” (4 Rounds for reps)

16:00 EMOM

minute 1: Big Unbroken Set of Strict Pull-Ups + AMRAP Kipping Pull-Ups

minute 2: 50 Double Unders

minute 3: Max Dual Dumbbell Step-Ups

minute 4: Rest

Dumbbells: 2×50/35lb, 22.5/15kg

Box Height: 20in
Score: Total Reps (Pull-Ups + Step-Ups)

Primary Objective: Accumulate high-quality strict pull-up volume before transitioning to kipping

Secondary Objective: Stay consistent across rounds while managing grip and breathing

[If You Give a Mouse a Pull-Up: Levels] (4 Rounds for reps)

Level 2:

16:00 EMOM

minute 1: 5/4 Strict Pull-Ups + AMRAP Kipping Pull-Ups

minute 2: 35 Double Unders

minute 3: – Max Dual Dumbbell Step-Ups

minute 4: Rest

Dumbbells: 2×35/25lb, 15/12kg

Box Height: 20in

—

Level 1:

16:00 EMOM

minute 1: -Unbroken Set of Banded Strict Pull-Ups + Max Ring Rows

minute 2: 60 Single Unders

minute 3: – Max Single Dumbbell Step-Ups

minute 4: Rest

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

Box Height: 20in

—

Masters 55+:

16:00 EMOM

minute 1: 5/4 Strict Pull-Ups + AMRAP Kipping Pull-Ups

minute 2: 35 Double Unders

minute 3: – Max Dual Dumbbell Step-Ups

minute 4: Rest

Dumbbells: 2×35/25lb, 15/12kg

Box Height: 20in

—

Competitor

Sub Heavy Double Unders

—

Travel /Hotel:

As prescribed

Sub Bench Step-Ups if no box is available

Mobility (Checkmark)

PRVN Mobility #2

: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)

5 Sets

:30 Renegade Rows

:30 Rest

:30 V-Ups

:30 Rest

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!

CFER Block Party Brawl is happening Saturday, Sept 13th from 10am–1pm!

Teams of 5–6 will take on 3 workouts plus a final event for top teams — free for all members, scalable for every level.

👉 Sign Up Here

Week of 9/1 Programming Overview

• Monday: LABOR DAY HERO WOD! The Lyon
• Tuesday: WOD: Running, TTB, DB Box Step Overs
• Wednesday: Strength: Back Squats – WOD: Wall Walks, OHS, DU
• Thursday: HYROX WOD
• Friday: Strength: Front Squats – WOD: KB Farmers Carry, Burpees over rower, Row, RMU
• Saturday: Partner WOD: Box Get Overs (High Box), Hang Power Cleans, Wall Balls
• Sunday: Hero WOD Sundays

CrossFit East River – WOD

Back Squat (Every 2:30 x 6 Sets
Set 1–2: 5 Reps @ 70%
Set 3–4: 3 Reps @ 75%
Set 5–6: 2 Rep @ 80–85%)

“Kiss” (AMRAP – Rounds and Reps)

12:00 AMRAP

2* Wall Walks

6 Overhead Squats

48 Double Unders

*Add 1 Wall Walk Each Set

Barbell: 135/95lb, (61/43kg)

Wall Walk: 10in from wall
Score: Rounds + Reps

Goal: 6-8 Rounds

Primary Objective: Maintain unbroken sets on overhead squats and double unders

Secondary Objective: Smooth wall walk pacing to avoid shoulder blow-up early

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

Level 2:

12:00 AMRAP

1* Wall Walks

6 Overhead Squats

36 Double Unders

*Add 1 Wall Walk Each Set

Barbell: 95/65lb, 43/30kg

Level 1:

12:00 AMRAP

1* Wall Walks

6 Overhead Squats

54 Single Unders

*Add 1 Wall Walk Each Set

Barbell: 95/65lb, 43/30kg

Wall Walks: 30in from Wall

Masters 55+

12:00 AMRAP

1* Wall Walks

6 Overhead Squats

36 Double Unders

*Add 1 Wall Walk Each Set

Barbell: 75/55lb, 34/25kg

Wall Walk: 20in From Wall

Competitor:

12:00 AMRAP

2* Wall Walks

6 Overhead Squats

36 Heavy Double Unders

*Add 1 Wall Walk Each Set

Barbell: 155/105lb, 70/48kg

Wall Walk: 10in from wall

Hotel / Travel:

12:00 AMRAP

2* Wall Walks

4/4 Single Arm Overhead Squat

48 Double Unders

*Add 1 Wall Walk Each Set

Dumbbell: 70/50lb, 32/24kg

Wall Walk: 10in from wall

Mobility (Checkmark)

PRVN Mobility #4

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)

Every 2:30 x 4 Sets

5/5 Dual Kettlebell Front Rack Step-Up

10 Reverse Nordic Curls

:40 Wall Sit (Weighted if Possible)

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!

CFER Block Party Brawl is happening Saturday, Sept 13th from 10am–1pm!

Teams of 5–6 will take on 3 workouts plus a final event for top teams — free for all members, scalable for every level.

👉 Sign Up Here

CrossFit East River – WOD

Warm-Up (Checkmark)

Mobility + Activation

400m Run

:30/:30 Active Pigeon Stretch

:30/:30 Samson Lunge

:30/:30 Band-Assisted Lat Stretch

—

General + Specific Prep

8 Bar Kip Swings

8 Strict Knee Raises

8 V-Ups

16 Box Step-Overs (Unweighted)

–

2 Sets

:20 Wall Lean March

4 Kipping Knees to Chest

4 Alternating Toes to Target / Bar

4 Toes to Target / Toes to Bar / Alternating Toes to Bar

8 Single Dumbbell Box Step-Overs (Building to Working Loads)

—

Optional Primer:

200m Run

6 Toes to Bar

6 Single Dumbbell Step-Overs

“Raspberry Beret” (Time)

For Time:

4 Rounds

800m Run

20 Toes to Bar

20 Single Dumbbell Step-Overs

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

Box Height: 24/20in
Score: Time

Primary Objective: Maintain consistent splits across rounds

Secondary Objective: Keep the toes to bar and the single db step-overs to under 2 minutes per movement.

[Raspberry Beret: Levels] (Time)

Level 2:

800m Run

20 Alternating Toes to Bar

20 Single Dumbbell Step-Overs

Dumbbell: 35/25lb, 15/12kg

Box Height: 24/20in

Level 1:

600m Run

20 Kipping Knee Raises

20 Single Dumbbell Step-Overs

Dumbbell: 25/15lb, 12/7kg

Box Height: 24/20in

Masters 55+:

800m Run

20 Alternating Toes to Bar

20 Single Dumbbell Step-Overs

Dumbbell: 30/20lb, 14/9kg

Box Height: 24/20in

Competitor:

1000m Run

30 Toes to Bar

15 Dual Dumbbell Step-Overs

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

Box Height: 24/20in

Travel / Hotel:

4 Rounds

800m Run

25 V-Ups

20 Single Dumbbell Bench Step-Ups

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

Bench Height: 18in

Mobility (Checkmark)

PRVN Mobility #2

: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:

3 Sets:

:30 Hollow Hold

:15 Rest

:60 Forearm Plank

:30 Rest

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