Today's WOD

CrossFit East River – WOD

Halloween Origins

Halloween holiday has its roots in the ancient Celtic festival of Samhain (a Gaelic word pronounced “SAH-win”), a pagan religious celebration to welcome the harvest at the end of summer, when people would light bonfires and wear costumes to ward off spirits and ghosts. In the eighth century November 1 was designated as All Saints Day and came to incorporate some of the traditions of Samhain. The evening before All Saints Day was known as All Hallows Eve, and later, Halloween.

Dance With The Devil In The Pale Moon Light (Time)

With a partner:

6 Rounds each (12 total)

6 Single Arm Devil’s Press

6 TTB / Knee Raises / Tucks

6 Burpee Pull-ups

cap: 66m

s: 35/20

x: 50/35

+: 70/50

*You go I go p/ round

*Partner completes full round while other partner rests.
Each round athletes should pray to go unbroken. Use a DB light enough and a pull-up bar low enough to get the chin over the bar.

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CrossFit East River – WOD

Back Squat (Build to 85%
E 2min x 5
Set 1 – 3 reps @ 30-40%
Set 2 – 3 reps @ 50-55%
Set 3 – 3 reps @ 65-70%
Set 4 – 2 reps @ 75-80%
Set 5 – 1 rep @ 85%)

Strength Notes:

– We are starting off the strength by building to 1 rep @ 85%.

– If members don’t know their percentages this should be a single between RPE of 7 and 8.

(NOT A 1 RM)

Back Squat (Every 2min x 3 sets – Drop Sets
4-5 Back Squats
@ 72-77%)

*add pause in bottom if needed if these %’s aren’t challenging

*between each of back squats, perform a 20-30 sec PVC front rack stretch per arm

“Hip Extension” (AMRAP – Rounds and Reps)

8 minute ascending AMRAP:

3-6-9-12-15-18…etc. Hang Squat Cleans

6-12-18-24-30-36…etc etc of POGO Hops Over Bar

*over and back = 1 rep on the pogo hops

s: 95/65

x: 135/95

+: More than Rx (athletes choice)

Scale

DB Front Squats – 35/25lbs

Side to side line hops
Target – The weight on the bar should allow for the first 4-6 sets to be unbroken on the hang cleans. The pogo hops should be just enough to get the heart rate up slightly before moving back to the bar. For members that are proficient in these movements it will feel like a mainly barbell cycling workout under some fatigue.

Feel – High density barbell cycling.

Flow – Add 3 reps to hang squat cleans and 6 reps to pogo jumps each round. 1 pogo jump = over and back.

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Announcements

👻 Dress up WOD 1 Saturday
🎃🍻 – Pumpkin Carving w/Dracula and Drinks
– Friday 6:30p
– BYOP & BYOB

CrossFit East River – WOD

ALL HALLOW’S EVE (Time)

Buy in:

13 Devil’s Presses – 1 arm

200m UnDead Shuffle

31 Mummy Jump Lunges

31 Zombie V-ups

31 Pumpkin Tosses (WB) (20/14)

31 Dead HR Push-ups

31 Head Swings (KBS) (50/35)

31 Scared Jump Chest 2 Bars

31 Grave Jumps
Dress up – it’s more fun.

Even a little something something is more fun than a regular ole Saturday.

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CrossFit East River – WOD

Pulling Test

Pick one of the 4 tests based on strength level:

– MAX Strict CTB Pull-Up

– MAX Strict Pull-Up (if unable to do strict CTB)

– MAX Chin-ups – Supinated (if unable to perform strict pull-up)

– MAX Passive Bar Hang

Chest-To-Bar Pull-ups

Pull-ups (Record here if doing Pull-ups)

Bar Hang (Time)

– Full hang

– Feet cannot touch ground
Record here if doing hang.

“Wrath” (AMRAP – Rounds and Reps)

AMRAP 12

12 Burpees over the Barbell

12 Barbell Thrusters

12 Chest-to-Bar Pull-Ups

s: 75/55

x: 95/65

+: 115/80

Scale 1

12 Burpees w/ step over

12 Barbell Thrusters

12 Pull-Ups

Scale 2

12 Burpees

12 DBThrusters

12 Ring Row
Intent – Cycle metcon test.

Target – This will be a high intensity AMRAP for those proficient in CTB. Try to hold a steady pace that allows you to push the finish. Most will need to break up the CTB into multiple sets in order to keep moving. Try to continue a steady pace on the burpees and keep thrusters unbroken or with only one break to save time on those movements.

Feel – High intensity with upper body fatigue.

Chin-Ups (Record here if doing chin-ups)

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CrossFit East River – WOD

“Hip-Hop Anonymous” (Time)

For Time:

2000/1600m Row

200 DU / SU

1000/800m Row

100 DU / SU

Time Cap: 20 minutes

Scale:

1600/1400m row

250 Side to side line hops

800/600m row

150 Front to back line hops
Can sub run or row:

– 1 mile run + 800m Run

Strength Accessories (Weight)

10m AMRAP for quality:

3 Dragon Flags / 1/2 tucked flags

:40s DB Suitcase Hold / side

6/6 DB Goblet Cossack Squats

*loading based on feel, cap of 70lbs for the day (32kg)
Dragon Flag – video

1/2 Tucked – video

Cossack Squat – video

Strength Notes: – The strength will be performed after the metcon today.

– The goal today is a quality effort with a high focus on technique.

– Each movement will challenge some level of core stability with some additional leg work in the cossack squats.

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CrossFit East River – WOD

Shoulder Press ( 5 x 5 building)

Strength Notes:

– Today’s strict press is a baseline test before we build up across the cycle to a 5RM in week 10.

– There should be 1 rep left in the tank today.

– Only 5 working sets are allowed. Working sets start after warm up sets are complete.

“What Goes Up Must Come Down” (AMRAP – Rounds and Reps)

7 minute AMRAP:

2-4-6-8-10 etc.

Power cleans

Handstand pushups

s: 75/55 / HR push-ups

x: 135/95 / kipping

+: 155/105 / Strict

Scaled:

2-4-6-8-10 etc.

Power clean

Hand Release Push ups

Beginner:

2-4-6-8-10 etc.

Power clean – 75/55

On knee Push ups
Intent – Barbell and gymnastics couplet.

Target – The weight on the bar should allow for steady singles across the workout. The HSPU reps should start unbroken, with planned breaks as the reps increase. Most will become bottlenecked by HSPU as density grows, so plan breaks accordingly to avoid shoulder burnout early.

Feel – High density in a short time period.

Flow – Reps increase by 2 until the 7 minute mark. Advanced athletes can perform Strict HSPU and Power Cleans at 155/105lbs.

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CrossFit East River – WOD

“Boiling Point” (AMRAP – Reps)

[5m ON : 2m OFF] x 5 Rounds

400m Run

24 Wall balls

12 V-Up

MAX Box Jump overs

-2m rest–

Scale:

300m run

20 Wall balls

10 Tuck-ups

MAX Box Step overs with remaining time

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CrossFit East River – WOD

Snatch Complex (2 Snatch Pulls + 2 Snatches
E 2min x 5 )

Building to 75-77%

Format is 2 snatch pulls, reset, and 2 Snatches in the 2 minute window.

New Athletes should Power Snatch or catch where they are able to lock their arms.

E.T. (Time)

3 Rounds for Time:

12 Deadlifts

9 Hang Power Snatches

6 Overhead Squats / Front Squats

s: 95/65

x: 115/80

Time Cap: 6 minutes
Intent – Intense barbell cycling metcon.

Target – The weight on the bar should be moderate today. The deadlifts will feel relatively light whereas the hang snatch and OHS will start to get challenging. Plan to take smart breaks between movements. The weight should allow for 1 break on the deadlift and the hang snatch. Once the bar is overhead try to hold on to stay unbroken in the OHS.

New athletes can sub Front Squats for the Overhead squats.

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CrossFit East River – WOD

“Mortal Kombat” (AMRAP – Reps)

Partner 1 vs. Partner 2: 3 RNDs/each

In a 3 min AMRAP window:

Partner A performs AMRAP:

15 KBS (50/35)

12 TTB / reduce volume to 8 / knees

9 HR push ups

Partner B performs:

Max Row cals

– rest 2 min, switch

– repeat until both partners complete 3 rounds. Each rowing 3x, each AMRAP’ing 3x.

Score:

Calories subtracted from AMRAP.
– 36 reps in a single round.

36-30 = +6 for Partner A

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CrossFit East River – WOD

Warm-up (No Measure)

4 Rounds

150/100m Row

10 Box Step ups – alt.

10 Medball Kang Squats

10 Plank shoulder taps
Warm-up: Strokes/Minute – S/M

r1: 22-24

r2: 24-26

r3: 26-28

r4: 30-32

Up the Creek (Calories)

For max calories:

18 Minutes for cals:

Even minutes perform 10 box jumps Odd minutes perform 10 wall balls

*0:00 starts with Box Jumps
– ReTest from 9/1.

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