Today's WOD

Announcements

4p OPEN GYM: Mon – Thur

– Canceled beginning 2.17

– Due to low attendance.

CFER Spotify Public Workout Playlist
🔗 CFER Open 2025

• Add ONE song
• Initiative to grow the CFER workout playlists
• Testing for The Open 2025
• No guarantee your song will play (during your heat)
• But will try and pull some requested songs if they fit the beat/vibe/mix
• Don’t bother the DJ with your song request… he is an artist – let him..art! He will pull from the list though

CrossFit East River – WOD

General Warm-Up: (8-10 minutes)

3 Sets: For Quality

1:00 Row, Increase Intensity Each Round

10 Scapular Pull-Ups

8/8 Single Arm Ring Rows

6 Inchworm Push-Ups`

“Mr. White” (4 Rounds for time)

Every 4:00 minutes x 4 Sets

20/16 Calorie Row

12 Chest to Bar

4 Wall Walks

Wall Walks to 10in off the Wall
Goals:

Primary Objective: Complete each round in 2:00-2:45 to allow at least 1:15-2:00 of rest before the next interval.

Secondary Objective: Maintain consistent output across all four rounds , avoiding a major drop-off in pacing.

Stimulus: High-intensity sprint effort

Upper body fatigue accumulation , requiring efficiency in pull-ups and wall walks

RPE (Rate of Perceived Exertion): 8.5/10

Effort should be aggressive but controlled , with some fatigue buildup round over round.

Expect a short but intense challenge with a slight fall-off in pacing as the workout progresses.

[Mr. White: Levels] (4 Rounds for time)

Level 2:

Every 4:00 minutes x 4 Sets

18/15 Calorie Row

12 Pull-Ups

4 Wall Walks

—-

Level 1:

Every 4:00 minutes x 4 Sets

16/13 Calorie Row

12 Jumping Pull-Ups

4 Partial Wall Walks

—

Competitor / Rx+:

Every 4:00 minutes x 4 Sets

21/17 Calorie Row @ 9.5 RPE

15 Chest to Bar

6 Wall Walks

*Looking to go hard on the Row and see how you can hang on here for the gymnastics movements after a hard row.

—-

Masters 55+:

Every 4:00 minutes x 4 Sets

16/13 Calorie Row

8 Strict Pull-Ups

4 Wall Walks

—-

Big Class:

As prescribed, Starting on a Waterfall to allow everyone to hit the Row into the Chest to Bar into the Wall Walks

—-

Travel / Hotel Gym:

Every 4:00 minutes x 4 Sets

1:00 Run for Distance

10 Strict Pull-Ups

4 Wall Walks

Wall Walks to 10in off the Wall

Bodybuilding Finisher (Checkmark)

4 Sets: For Quality

15-20 Tall Kneeling Straight Arm Banded Lat Pull Down

15-20 Banded Face Pulls

10-12 Seated Banded Rows

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

Read More

Announcements

4p OPEN GYM: Mon – Thur

– Canceled beginning 2.17

– Due to low attendance.

CFER Spotify Public Workout Playlist
🔗 CFER Open 2025

• Add ONE song
• Initiative to grow the CFER workout playlists
• Testing for The Open 2025
• No guarantee your song will play (during your heat)
• But will try and pull some requested songs if they fit the beat/vibe/mix
• Don’t bother the DJ with your song request… he is an artist – let him..art! He will pull from the list though

What is The CrossFit Open?

🔗https://games.crossfit.com/open/overview

– Official CrossFit HQ sign-up link

What to Expect This Week:

Monday: Deadlift 5×5 + a Powerful Couplet of Power Cleans and High Box Jumps

Tuesday: Chest to Bar Skill Work and Progressions, then into a fun Triplet of Rowing, Chest to Bar, and Wall Walks

Wednesday: Snatch Complex + a High Intensity Couplet of Power Snatch and Bar Facing Burpees

Thursday: Full Body 30:00 EMOM, working in just enough of a dose to help things move through a bit and develop the aerobic system and movement patterns.

Friday: A Team of 3 workout that will have athletes challenged in various forms.

Saturuday: Open 25.2

Sunday: Gymnastics Density Triplet and a little pump finisher.

CrossFit East River – WOD

Deadlift (Every 3:00 minutes x 5 Sets
5 Reps @ 70-75% of 1RM)

We are looking for some strong sets of 5 reps to be done every 3:00 minutes here at 70-75% of your 1RM Deadlift. The goal here is more strength maintenance and form work for the posterior chain. Avoid the pitfall of going big here as that will stress the system out going into the Week.

“Skinny Pete” (Time)

For Time

5-4-3-2-1

Power Cleans

10-8-6-4-2

Box Jumps

Barbell: 185/125lb, 84/57kg

Box Height: 30/24in

*Box Jumps can be a step-down or jump down
Goal Time Domain: 4-7 minutes

Time Cap: 8 minutes

Primary Objective: Complete the workout in 4-7 minutes with controlled power cleans and fast, efficient box jumps.

Secondary Objective: Move consistently with minimal rest between transitions, aiming for unbroken or strategic sets.

RPE (Rate of Perceived Exertion): 8-9/10

Expect to feel breathless but not completely maxed out until the last round.

[Skinny Pete: Levels] (Time)

Level 2:

For Time

5-4-3-2-1

Power Cleans

10-8-6-4-2

Box Jumps

Barbell: 155/105lb, 70/48kg

Box Height: 24/20in

—-

Level 1:

For Time

5-4-3-2-1

Power Cleans

20-16-12-8-4

Box Step-Ups

Barbell: 75% of 1RM

Box Height: 24/20in

—-

Competitor / Rx+:

For Time

5-4-3-2-1

Power Cleans

10-8-6-4-2

Box Jumps

Barbell: 225/155lb, 102/70kg

Box Height: 30/24in

—

Big Class Option:

As prescribed

—-

Masters 55+:

For Time

5-4-3-2-1

Power Cleans

10-8-6-4-2

Box Jumps

Barbell: 135/95lb, 61/43kg

Box Height: 24/20in

—-

Travel / Hotel WOD:

For Time

10-8-6-4-2

Dual Dumbbell Power Cleans

Box Jumps

Dumbbells: 70/50lb, 32/22.5kg

Box or Bench Jump

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)

10:00 – 12:00 EMOM

Minute 1 – :30 of Prone Banded Hamstring Curl

Minute 2 – :30 of Bearhug Banded Side Steps

Read More

Announcements

4p OPEN GYM: Mon – Thur

– Canceled beginning 2.17

– Due to low attendance.

What to Expect This Week:

• Monday: Back Squat 5RM and a 15:00 Grind of an AMRAP.
• Tuesday: Ring Muscle-Ups Skills + Practice into a Burner of an EMOM centered around midline and quad stamina.
• Wednesday: Touch and Go 5RM Power Clean some barbell cycling fun!
• Thursday: Mix Modal Endurance Based workout as a little active flush before our Open Workout Friday
• Friday: You go, I Go Partner Style AMRAP with a focus on Barbell cycling and grip endurance
• Saturday: Open 25.1
• Sunday: Strength Focused EMOM, that gives us a glimpse and feel into some EMOMs to come in our next cycle.

CFER Spotify Public Workout Playlist
🔗 CFER Open 2025

• Add ONE song
• Initiative to grow the CFER workout playlists
• Testing for The Open 2025
• No guarantee your song will play (during your heat)
• But will try and pull some requested songs if they fit the beat/vibe/mix
• Don’t bother the DJ with your song request… he is an artist – let him..art! He will pull from the list though

What is The CrossFit Open?

🔗https://games.crossfit.com/open/overview

– Official CrossFit HQ sign-up link

CrossFit East River – WOD

CrossFit Games Open 25.1 Rx (Ages 16-54) (AMRAP – Rounds and Reps)

As many rounds and reps as possible in 15 minutes of:

3 lateral burpees over the dumbbell*

3 dumbbell hang clean-to-overheads*

30-foot walking lunge (2 x 15 feet)

*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.

F: 35-lb (15-kg) dumbbell

M: 50-lb (22.5-kg) dumbbell
To learn more about CrossFit Games Open 25.1 Rx (Ages 16-54) click here

CrossFit Games Open 25.1 Scaled (Ages 16-54), Teenagers 14-15, and Masters 55+ (AMRAP – Rounds and Reps)

As many rounds and reps as possible in 15 minutes of:

3 lateral burpees over the dumbbell*

3 dumbbell hang clean-to-overheads*

30-foot walking lunge (2 x 15 feet)

*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.

F: 20-lb (10-kg) dumbbell

M: 35-lb (15-kg) dumbbell
To learn more about CrossFit Games Open 25.1 Scaled (Ages 16-54), Teenagers 14-15, and Masters 55+ click here

Read More

Announcements

4p OPEN GYM: Mon – Thur

– Canceled beginning 2.17

– Due to low attendance.

What to Expect This Week:

• Monday: Back Squat 5RM and a 15:00 Grind of an AMRAP.
• Tuesday: Ring Muscle-Ups Skills + Practice into a Burner of an EMOM centered around midline and quad stamina.
• Wednesday: Touch and Go 5RM Power Clean some barbell cycling fun!
• Thursday: Mix Modal Endurance Based workout as a little active flush before our Open Workout Friday
• Friday: You go, I Go Partner Style AMRAP with a focus on Barbell cycling and grip endurance
• Saturday: Open 25.1
• Sunday: Strength Focused EMOM, that gives us a glimpse and feel into some EMOMs to come in our next cycle.

CrossFit East River – WOD

Warm-Up:

Mobility Prep and Body Heat: (5-7 minutes)

2:00 Cardio Choice

:30/:30 Pigeon Pose

:30/:30 Couch Stretch

10 Alternating Scorpions

10 Alternating Iron Cross Stretch

Warm-Up Game (5 minutes)

Kettlebell Plank Tap Race

Specific Warm-Up (8-10 minutes)

Go over the Sumo Deadlift High Pull: Stance and Grip being the primary areas to address. Then moving into the finish position at collarbone height, with extra attention to bar path and timing of hip extension and the pull. Tackle 2 sets of 3-5 reps

– Talk through Thruster cycling speed and efficiency, building in time to go through pulling the bar down and getting into the quality Front Rack position. Tackle 2 sets of 3-5 reps

– Finally, go through Kipping / Butterfly Pull-Ups and modifications for the day

Tackle 2 sets of 3-5 reps

Specific Workout Primer (2-3 minutes)

2 Sets

4 Sumo Deadlift High Pull

4 Thrusters

4 Pull-Ups

Rest 1:00 b/t sets

“Soulmates” (AMRAP – Rounds and Reps)

18:00 AMRAP

Alternating Full Rounds with a Partner

9 Sumo Deadlift High Pull

9 Thrusters

9 Pull-Ups

Load: 95/65lb, 43/30kg

Score = Total Rounds + Reps

Flow: Athlete number 1 will get into the AMRAP by starting off with 9 Sumo Deadlift High Pulls, Followed by 9 Thrusters and then finishing off the round with 9 Pull-Ups before partner 2 will tackle the round of 9 Sumo Deadlift High Pulls, 9 Thrusters, and 9 Pull-Ups. Partners will alternate for the entire 18:00 AMRAP, accumulating as many rounds and reps as possible.
Goal : 14-18 Rounds Total (7-9 Rounds / Partner)

This is ideally keeping each round to around 1 minute on / 1 minute off.

Primary Objective: Complete the barbell movements unbroken.

Secondary Objective: Complete each round as close to 1:00 as possible.

Bodybuilding Finisher (Checkmark)

3 Rounds

-Max Supine Grip Chin-Over Bar Hold

10-12 Barbell Bent Over Rows

10-12 Dumbbell Hammer Curls

Rest 1:30 b/t sets

1sec = 1 Rep

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 Childs Pose

Read More

Announcements

4p OPEN GYM: Mon – Thur

– Canceled beginning 2.17

– Due to low attendance.

What to Expect This Week:

• Monday: Back Squat 5RM and a 15:00 Grind of an AMRAP.
• Tuesday: Ring Muscle-Ups Skills + Practice into a Burner of an EMOM centered around midline and quad stamina.
• Wednesday: Touch and Go 5RM Power Clean some barbell cycling fun!
• Thursday: Mix Modal Endurance Based workout as a little active flush before our Open Workout Friday
• Friday: You go, I Go Partner Style AMRAP with a focus on Barbell cycling and grip endurance
• Saturday: Open 25.1
• Sunday: Strength Focused EMOM, that gives us a glimpse and feel into some EMOMs to come in our next cycle.

CFER Spotify Public Workout Playlist
🔗 CFER Open 2025

• Add ONE song
• Initiative to grow the CFER workout playlists
• Testing for The Open 2025
• No guarantee your song will play (during your heat)
• But will try and pull some requested songs if they fit the beat/vibe/mix
• Don’t bother the DJ with your song request… he is an artist – let him..art! He will pull from the list though

What is The CrossFit Open?

🔗https://games.crossfit.com/open/overview

– Official CrossFit HQ sign-up link

CrossFit East River – WOD

“Bus Tour” (5 Rounds for weight)

20:00 EMOM

minute 1: 5 Bench Press

minute 2: 15/13c Row

minute 3: 15 Medball Loaded Sit-Ups

minute 4: Rest

Barbell Load: 70%+ of 1RM Bench Press

Dumbbells: 50/35lb, 22.5/15kg

Score = Sum Total Load on Bench Press
—

Stimulus: Strength + Strength Endurance and Midline Work

RPE: 6/10

Primary Objective: Complete all movements by the 45 second mark on the clock

Secondary Objective: Achieve all bench press sets between 70-80% of 1RM Bench Press

[Bus Tour: Levels] (5 Rounds for weight)

Level 2:

20:00 EMOM

minute 1: 5 Bench Press

minute 2: 12/10c Row

minute 3: 15 Medball Loaded Sit-Ups

minute 4: Rest

Barbell Load: 70%+ of 1RM Bench Press

Dumbbells: 35/25lb, 15/12kg

—

Level 1:

20:00 EMOM

minute 1: 5 Bench Press

minute 2: 10/8c Row

minute 3: 15 Abmat Sit-Ups

minute 4: Rest

Barbell Load: 70%+ of 1RM Bench Press

Dumbbells: 25/15lb, 12/7kg

—

Competitor / Rx+:

Day Off or As prescribed

Mobility

PRVN Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

Optional Accessories (Checkmark)

4 Sets: For Quality

21 Seated Leg Extensions , Moderate

14 Alternating Lateral Lunges , Moderate

Read More

Announcements

4p OPEN GYM: Mon – Thur

– Canceled beginning 2.17

– Due to low attendance.

CrossFit East River – WOD

General /Specific Movement Prep (6-8 minutes)

2-3 Sets: For Quality

200m Run

1:00 Row, Increasing Intensity each set

10m Knee Hug Lunge and Twist

10m Walking Inchworm to Hollow Body Hold

10 Alternating Cossack Squats

:20 second Wall Supported Handstand Hold (Add weight shits if possible)

“Time Capsule” (5 Rounds for time)

Every 6:00 x 5 Sets

400m Run

300m Row

20 Air Squats

10m Handstand Walk
—

Goal: Sub 5:00 minutes / set

Stimulus: Aerobic Threshold / Gymnastics Skill Practice

RPE: 7/10

Primary Objective: Complete each working set in under 5:00 minutes

Secondary Objective : Consistency across all 5 sets

[Time Capsule: Levels] (2 Rounds for time)

Level 2

Every 6:00 x 5 Sets

400m Run

300m Row

20 Air Squats

3 Wall Walks

—-

Level 1:

Every 6:00 x 5 Sets

400m Run

300m Row

20 Air Squats

10m Bear Crawl

—-

Competitor / Rx+:

As prescribed, Steady State Intensity

—

Masters 55+:

Every 6:00 x 5 Sets

400m Run

300m Row

20 Air Squats

3 Wall Walks

—-

Big Class:

As prescribed, can start on a delay or in reverse order if needed

—-

Travel / Hotel Gym:

Every 6:00 x 5 Sets

600m Run

30 Air Squats

15m Handstand Walk

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)

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.

What to Expect This Week:

• Monday: Back Squat 5RM and a 15:00 Grind of an AMRAP.
• Tuesday: Ring Muscle-Ups Skills + Practice into a Burner of an EMOM centered around midline and quad stamina.
• Wednesday: Touch and Go 5RM Power Clean some barbell cycling fun!
• Thursday: Mix Modal Endurance Based workout as a little active flush before our Open Workout Friday
• Friday: You go, I Go Partner Style AMRAP with a focus on Barbell cycling and grip endurance
• Saturday: Open 25.1
• Sunday: Strength Focused EMOM, that gives us a glimpse and feel into some EMOMs to come in our next cycle.

CFER Spotify Public Workout Playlist
🔗 CFER Open 2025

• Add ONE song
• Initiative to grow the CFER workout playlists
• Testing for The Open 2025
• No guarantee your song will play (during your heat)
• But will try and pull some requested songs if they fit the beat/vibe/mix
• Don’t bother the DJ with your song request… he is an artist – let him..art! He will pull from the list though

What is The CrossFit Open?

🔗https://games.crossfit.com/open/overview

– Official CrossFit HQ sign-up link

CrossFit East River – WOD

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

Building to a Heavy for the Day)

We are looking to start at 65% of our 1RM Power Clean today and build to a new 5RM. This was a re-test from Week 2 of our cycle and will be a great indicator of how far our barbell cycling and efficiency has come.

“Hunting Trip” (Time)

3 Rounds For Time

60 Double Unders

15 Deadlifts

12 Hang Power Cleans

9 Shoulder to Overhead

Barbell Load: 135/95lb, 61/43kg
Goal Time Domain: 6-9 minutes

Time Cap: 10 minutes

Primary Objective: Barbell Cycling Efficiency and Movement Mechanics.

Secondary Objective: Consistent pacing each round with the goal of maintaining close to 2 minutes per round.

Stimulus: Barbell Cycling Efficiency

RPE: 9/10

[Hunting Trip: Levels] (Time)

Level 2:

Barbell Load: 115/75lb, 52/34kg

—-

Level 1:

Barbell Load: 75/55lb, 34/25kg

—-

Competitor / Rx+:

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

—

Masters 55+:

95/65lb, 43/30kg

—-

Big Class:

As prescribed

—-

Travel / Hotel Gym:

3 Rounds For Time

60 Double Unders

15 Dumbbell Deadlifts

12 Dumbbell Hang Power Cleans

9 Dumbbell Shoulder to Overhead

Dumbbell Load: 50/35lb, 22.5/15kg

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)

5 Sets: For Quality

45 Seconds – Barbell Hip Thrusts, Moderate

-:15 rest-

45 Seconds – Foam Roller Hamstring Curls

-:45 rest-

Read More

Announcements

4p OPEN GYM: Mon – Thur

– Canceled beginning 2.17

– Due to low attendance.

What to Expect This Week:

• Monday: Back Squat 5RM and a 15:00 Grind of an AMRAP.
• Tuesday: Ring Muscle-Ups Skills + Practice into a Burner of an EMOM centered around midline and quad stamina.
• Wednesday: Touch and Go 5RM Power Clean some barbell cycling fun!
• Thursday: Mix Modal Endurance Based workout as a little active flush before our Open Workout Friday
• Friday: You go, I Go Partner Style AMRAP with a focus on Barbell cycling and grip endurance
• Saturday: Open 25.1
• Sunday: Strength Focused EMOM, that gives us a glimpse and feel into some EMOMs to come in our next cycle.

CFER Spotify Public Workout Playlist
🔗 CFER Open 2025

• Add ONE song
• Initiative to grow the CFER workout playlists
• Testing for The Open 2025
• No guarantee your song will play (during your heat)
• But will try and pull some requested songs if they fit the beat/vibe/mix
• Don’t bother the DJ with your song request… he is an artist – let him..art! He will pull from the list though

CrossFit East River – WOD

Gymnastics Skill / Volume (8 Rounds for reps)

8:00 EMOM

3-5 Ring Muscle-Ups
Level 3: as prescribed

Level 2: 5 Strict Pull-Ups + 5 Strict Ring Dips

Level 1: 5-7 Ring Rows + 5-7 Push-Ups

“Live Ammo” (3 Rounds for calories)

12:00 EMOM

minute 1: 10 Burpee Box Jump Overs

minute 2: 15 Toe to Bar

minute 3: Max Calorie *Row or Bike

minute 4: Rest

Box: 24/20in

*Any machine for the Day

Score = Total Sum Calories
RPE: 9/10

Stimulus: Quad and Midline Stamina

Primary Objective: Finish with a strong Bike Sprint on each round

Secondary Objective : Complete each set of Burpee Box Jump Overs in under 45 seconds.

[Live Ammo: Levels] (3 Rounds for calories)

Level 2:

12:00 EMOM

minute 1: 8 Burpee Box Jump Overs

minute 2: 12 Toe to Bar

minute 3: Max Calorie *Row/Bike

minute 4: Rest

Box: 24/20in

—-

Level 1:

12:00 EMOM

minute 1: 8 Burpee Box Step-Ups

minute 2: 12 Kipping Knees to Chest

minute 3: Max Calorie *Row/Bike

minute 4: Rest

Box: 24/20in

—

Competitor / Rx+:

—-

Masters 55+:

12:00 EMOM

minute 1: 8 Burpee Box Jump Overs

minute 2: 12 Toe to Bar

minute 3: Max Calorie *Bike

minute 4: Rest

Box: 24/20in

—-

Big Class:

As prescribed, having athletes alternate between Ski Erg and Bike

—-

Travel / Hotel Gym:

12:00 EMOM

minute 1: 12 Line Facing Burpees

minute 2: 15 Toe to Bar

minute 3: Max Effort Cardio Machine

minute 4: Rest

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 (Checkmark)

Part A)

10:00 EMOM

Minute 1 – 8 Narrow Grip Bench Press, Moderate

Minute 2 – 16 Dual KB Gorilla Rows

Part B)

5:00 Tabata (:20 Work/:10 Rest)

Station 1 – Banded Bicep Curls

Station 2 – Banded Tricep Extensions

Read More

Announcements

4p OPEN GYM: Mon – Thur

– Canceled beginning 2.17

– Due to low attendance.

What to Expect This Week:

• Monday: Back Squat 5RM and a 15:00 Grind of an AMRAP.
• Tuesday: Ring Muscle-Ups Skills + Practice into a Burner of an EMOM centered around midline and quad stamina.
• Wednesday: Touch and Go 5RM Power Clean some barbell cycling fun!
• Thursday: Mix Modal Endurance Based workout as a little active flush before our Open Workout Friday
• Friday: You go, I Go Partner Style AMRAP with a focus on Barbell cycling and grip endurance
• Saturday: Open 25.1
• Sunday: Strength Focused EMOM, that gives us a glimpse and feel into some EMOMs to come in our next cycle.

CrossFit East River – WOD

Back Squat (Take 15:00 minutes to Establish
Back Squat 5RM)

We are looking to start with sets of 2-3 reps at a time to give us a gauge of where we will be at to test the 5RM for the Day. The goal here would be to hit a 5 Rep Max at around 85-90%. We have been building our intensity here over the course of this cycle and should be ready and peaked to hit a strong and solid effort here.

Ron (AMRAP – Rounds and Reps)

15:00 AMRAP

200m Run

12 Dumbbell Snatch, Right

12 Dumbbell Snatch, Left

16 Goblet Box Step Ups

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

Box: 24in/20in

Score = Rounds + Reps
Goal: ~4 Rounds

Primary Objective: Unbroken Goblet Step Ups

Secondary Objective: Consistent Shuttle Run Pace

Stimulus: Leg Stamina, Muscular Endurance, and Movement Efficiency in the Dumbbell Snatch

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. If needed utilize the shuttle run as the time to recover a bit in order to keep the dumbbell movements unbroken.

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

Level 2:

Dumbbell: 35/25lb, 15/12kg

—-

Level 1:

15:00 AMRAP

200m run

12 Dumbbell Hang Snatch, Right

12 Dumbbell Hang Snatch, Left

16 Box Step Ups

Shuttle Run = 25ft / (7.5m) Out and Back

Dumbbell: 25/15lb, 12/7kg

Box: 24in/20in

—-

Competitor / Rx+:

As prescribed

—

Big Class Option:

As prescribed

—-

Masters 55+

Dumbbell: 30/20lb, 14/9kg

—-

Travel / Hotel WOD:

As prescribed

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

Optional Accessories (Checkmark)

4 Sets: For Quality

5 Seated Vertical Jump

4/4 Single Leg Plyo Step Up

5 Broad Jumps

Read More

CrossFit East River – WOD

General + Specific Movement Prep (10-15minutes)

3:00 Cardio Choice

—

2 Sets:

10 Bootstrap Squats

10 PVC Pass Throughs

5/5 PVC Pipe Around the Worlds

:20/:20 second Standing PVC Pipe Prayer Stretch

10 Alternating Scorpions

—

2 Sets: For Quality

1-2 Wall Walks + 10-15 second Nose to Wall Handstand Hold

5 Hang Muscle Snatch / Hang Power Snatch (Round 2)

10 Wall Ball Squats / 10 Wall Balls (Rounds 2)

–

Then Spend 5 minutes going over some different progressions to practice in the skill gymnastics piece

Gymnastics (8 Rounds for reps)

8:00 EMOM

– 10-20 second Handstand Hold

*Freestanding or Wall Supported
1 sec = 1 rep

“Big Rip” (Time)

For Time

42 Wall Balls

21 Hang Power Snatch

30 Wall Balls

15 Hang Power Snatch

18 Wall Balls

9 Hang Power Snatch

Barbell: 95/65lb, 43/30kg

Wall Ball: 20/14lb, 9/6kg, 10/9ft
—

Goal Time: 7-12 minutes depending on proficiency with cycling the barbell and wall ball efficiency.

Stimulus: This is a moderate to high-intensity sprint-style workout that challenges both leg endurance and grip fatigue .

RPE: 8/10

Primary Objective: Move through the wall balls efficiently and maintain good breathing to avoid excessive fatigue before hitting the barbell. Cycle the hang power snatches effectively, minimizing extra rest time.

Secondary Objective: Limit transition time between movements—quickly reset and go. Avoid excessive breakdown in sets—find a sustainable rep scheme without reaching failure.

[Big Rip: Levels] (Time)

Level 2:

42 Wall Balls

21 Hang Power Snatch

30 Wall Balls

15 Hang Power Snatch

18 Wall Balls

9 Hang Power Snatch

Barbell: 75/55lb, 34/25kg

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

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Level 1:

42 Wall Balls

21 Hang Power Snatch

30 Wall Balls

15 Hang Power Snatch

18 Wall Balls

9 Hang Power Snatch

Barbell: 45/35lb, 20/15kg

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

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Competitor / Rx+:

Day Off or As prescribed

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Masters 55+:

42 Wall Balls

21 Hang Power Snatch

30 Wall Balls

15 Hang Power Snatch

18 Wall Balls

9 Hang Power Snatch

Barbell: 65/45lb, 30/20kg

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

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Big Class:

As prescribed

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Travel / Hotel Gym:

For Time

42-30-18

Air Squat

Alternating Dumbbell Hang Snatch

Dumbbell 50/35lb, 22.5/15kg

Mobility

PRVN Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

Optional Accessories (Checkmark)

4 Sets: For Load

100ft (30m) Sandbag Bear Hug Carry

100ft (30m) Farmers Carry

100ft (30m) Sled Push

100ft (30m) Reverse Sled Drag

Rest as needed b/t sets and exercises

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