Today's WOD

Your workout of the day!

WOD – Fri, Sep 1

September 1, 2023

CrossFit East River – WOD

Plyo Training (No Measure)

EMOM x 6min

m1: 3 Seated Vertical Jumps

m2: 3 Laying Medball Chest pass

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
*Ensure to take note of average cal/hr row pace held as we’ll use this as a training target for future progressions in this cycle.

Intent – Cycle tester focused on Rowing endurance.

Target – We want to maximize as much time on the rower as possible. Each set of box jumps and wallballs should be completed quickly and unbroken. Find a steady pace on the rower that you can maintain the entire time. This pace is likely near a 5K effort.

Feel – Longer aerobic endurance.

Flow – Each minute you must get off the rower and perform the prescribed movement. The movements begin at 0 minutes meaning that the workout begins with 10 box jumps.

**Will cap classes at 10 for rowers.

** Athletes can sub bike cals

WOD – Thu, Aug 31

August 31, 2023

CrossFit East River – WOD

Strength Building (Weight)

3 Super sets

a) 12 KB Gorilla Rows (6/6)

b) 4-8 Seated Pike Leg Lifts
Gorilla rows

Seated Pike Leg Lifts

Carry X Hold (AMRAP – Rounds and Reps)

4 Rounds: 5 min on | 1 min off

– As far as you can each round.

– Pick up where you left off.

30/24c Row

100′ Suitcas Carry – Left

:30 Sd Plank – Left

100′ Suitcase Carry – Right

:30 Sd Plank – Right

30/24c Row

100′ SA KB waiters carry – Left

:30s Bar hang

100′ KB waiters carry – RIGHT 30 sec :30s Front leaning support on rings

x: 53/35

*Can sub 400m run for row

*100′ is down and back length of gym
Front Leaning Support Rings

KB waiters carry

Feel – Moderate intensity moving with a core and grip endurance focus. Flow – Pick up where you left off on each interval for total rounds and reps.

WOD – Wed, Aug 30

August 30, 2023

CrossFit East River – WOD

Romanian Deadlift (RDL) (4sets x 5: (31X1 tempo)
5-5-5-5
-Rest 1:00-)

– We are building strength and endurance in a hinging pattern.

– Grip will become a factor here for some members if they go to heavy. Focus more on quality of movement and time under tension than heavy load.

Tempo (31X1)

3 – second negative

1 – second pause

X – fast stand up

1 – second pause at the top.

Cashed Check (Time)

3 Rnds – Cap 10

8 Burpees

12 Jump Switch Lunges (6/6)

40 DU / CC / 80 Singles

-Rest 1:00-

x: Jump Switch Lunges

+: Pistols

WOD – Tue, Aug 29

August 29, 2023

CrossFit East River – WOD

Push Press (Find a 3RM
Every 2m x 5
3-3-3-3-3
)

– This will be a test/retest for this cycle.

– Focus on a good leg drive to get the most power out of the hips.

– Make sure you don’t turn this into a jerk by re-dipping under the bar.

Push & Pull (AMRAP – Reps)

EMOM x 10min (:30w | :30r)

m1: Wall Walks for :30s

m2: Max Strict Pull-ups/Banded for :30s

Rx+: C2B

WOD – Mon, Aug 28

August 28, 2023

Announcements

Coney Island
Poll Result in:
Sat. 9/9
Post Last Class: 1p-Sundown.

CrossFit East River – WOD

Front Squat (Find a 1RM
E 2:00 x 6
5-4-3-2-1-1)

– Beginning of the cycle, this will be movement we re-test at the end, so put your record in Wodify for your reference for %s for the cycle.

Frans’ Friend (Time)

9-15-21 – Cap 7m

Thrusters

TTB / Knee Raises / V-ups

s: 75/55

x: 95/65

+: 115/85
Intent – High intensity gymnastics and barbell combo.

Target – Push the pace today. The thrusters should be unbroken to start but will most likely need a break in the later sets. The TTB may need to be broken early but make sure to not reach failure early. You should be able to push to the finish.

Feel – High intensity metabolic fatigue.

WOD – Sat, Aug 26

August 26, 2023

Announcements

Ladies WOD: 8/26
– 10am
– Free for Friends!
– Brunch after 😋
Register Here – Link to FREE TRIAL

rollercoasterConey Island – Sat. Sun. Poll –
– Sept 9 or 10

CrossFit East River – WOD

“The 1961 Ferrari GT California” (Time)

Teams of 3:

For Time:

150 OH Lunges (Fwd or Bwd)

120 Push-ups

150 Wall Ball Shots

120 Bar Facing Burpees

s: 45/65

x: 95/65

+: 115/75 / C2B

* Every 3 minutes, including 0:00, one athlete has to get to a machine and perform 10/7 cals before continuing your work.

** Must alternate who performs Cals each interval**

*** Athletes cannot move to next movement unless all reps are completed***

Time Cap = 30 min
– Must complete all reps of one movement before moving on to the next.

– Split reps however. Some athletes can do more reps than others on a particular movement if the team chooses that strategy.

Ladies WOD 2 (Time)

For time: 20m Cap

Cash in: 60 cal row (split)

Synchro with partner:

30 sit ups (med ball/body weight)

30 air squats (med ball/body weight)

30 alternating DB snatches

30 pull ups/ banded

30 air squats (med ball/ body weight)

30 sit ups (med ball/body weight)

Cash out: 30 cal row (split)

WOD – Fri, Aug 25

August 25, 2023

Announcements

Ladies WOD: 8/26

Coney Island – Interest poll

CrossFit East River – WOD

Fran in the Jungle – ECF (Time)

Cap 12 – Split However

30 Pull-Ups / Banded

30 Thrusters

20 Chest to Bar / Pull-ups

20 Thrusters

10 Muscle Ups / TTB

10 Thrusters

*Weight goes up on Thrusters every round

RX:

135 LB / 95 LB, 155 LB / 115 LB, 185 LB / 135 LB

Scaled:

95 LB / 65 LB, 115 LB / 75 LB, 135 LB / 95 LB
– ECF competition cap: 9

WOD – Thu, Aug 24

August 24, 2023

Announcements

Ladies WOD: 8/26

Coney Island – Interest poll

CrossFit East River – WOD

Metcon (Time)

4 ROUNDS – Cap 30

30 Sit-ups

25 Air Squats

20 Push-ups

15 Box Jumps

10 HSPU / Piked / Press

5 TTB / Knee Raises

Rx+: Deficit HSPU

WOD – Wed, Aug 23

August 23, 2023

Announcements

Ladies WOD: 8/26

Coney Island – Interest poll

CrossFit East River – WOD

Up The River – ECF (Time)

Partner – Synchro (all reps): Cap: 20m

Deadlifts: 6, 9, 12, 15, 18

Wall Walks: 2, 3, 4, 5, 6

B.O.B.: 6, 9, 12, 15, 18

s: 185 LB / 135 LB

x: 225 LB / 175 LB

*Scaled: Inchworms to full standing.
– We’ll give a longer time cap on this first attempt.

– Comp time cap is tight: 13min

WOD – Tue, Aug 22

August 22, 2023

Announcements

Ladies WOD: 8/26

Coney Island – Interest poll

CrossFit East River – WOD

36 Snacks (Time)

E5MOM x 5 RNDS
in 5min complete
30/24c Row
6 Devil’s Press
36 DU / CC / 50 SU

s: 35s/20s
x: 50s/35s / DU or CC
+: 70s/50s / CCDU

*Rest in remaining time.
*Score is accumulated rest remaining.
– This is a take on one of our favs…

– Calories and Devil’s Press reps reduced to encourage strong effort to complete.

– Grip fatigue from row to Devil’s Press will be a factor. Athletes should loosen the grip on the row and break Devil’s as necessary to keep moving quickly.

Today's WOD

CrossFit East River – WOD

Plyo Training (No Measure)

Up the Creek (Calories)

CrossFit East River – WOD

Strength Building (Weight)

Carry X Hold (AMRAP – Rounds and Reps)

CrossFit East River – WOD

Romanian Deadlift (RDL) (4sets x 5: (31X1 tempo) 5-5-5-5 -Rest 1:00-)

Cashed Check (Time)

CrossFit East River – WOD

Push Press (Find a 3RM Every 2m x 5 3-3-3-3-3 )

Push & Pull (AMRAP – Reps)

Announcements

CrossFit East River – WOD

Front Squat (Find a 1RM E 2:00 x 6 5-4-3-2-1-1)

Frans’ Friend (Time)

Announcements

CrossFit East River – WOD

“The 1961 Ferrari GT California” (Time)

Ladies WOD 2 (Time)

Announcements

CrossFit East River – WOD

Fran in the Jungle – ECF (Time)

Announcements

CrossFit East River – WOD

Metcon (Time)

Announcements

CrossFit East River – WOD

Up The River – ECF (Time)

Announcements

CrossFit East River – WOD

36 Snacks (Time)

Romanian Deadlift (RDL) (4sets x 5: (31X1 tempo)
5-5-5-5
-Rest 1:00-)

Push Press (Find a 3RM
Every 2m x 5
3-3-3-3-3
)

Front Squat (Find a 1RM
E 2:00 x 6
5-4-3-2-1-1)