Today's WOD

CrossFit East River – WOD

Back Squat (10-5-3-3-3-3…
Build to a Heavy 3.)

– Re-test from 5/8.

– Belt up, get braced, and squat smooth.

– When form begins to be compromised – call it.

Bears Play (AMRAP – Rounds and Reps)

AMRAP 10

10 Burpee To Line

Bear Crawl to Wall

15 Wall Balls

Bear Crawl Backward to line

x; 20/14

+: 30/20
– Athletes begin at far end of platform away from their wall ball target with Ball in front of them.

– Athletes perform their Burpees behind the ball.

– Then, they Bear Crawl forward and push their ball forward with them ( they cannot roll the ball to the wall, they must push the ball as they go w/ each hand)

– At the Wall Athletes perform their 15 WBs

– Athletes Bear Crawl Back to their starting line

Repeat

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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 (Time)

With a partner:

Buy-in: 1969m Row

Then…

6 RNDs

28 DU / 56 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: (5:30PM only)

AMRAP 20min

P1: Runs 200m

P2: DB Sit-ups

P3: Wall Balls

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

*A Full round is when all 3 movements are completed. Each movement is = 1.

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Announcements

🎉 10-Year Anniversary Party: 6/24
🏳️‍🌈 PRIDE Workout: 6/24

———

🎉 10-Year Anniversary Party
Today! @ 5pm
125 E 12th St, New York, NY 10003
Apartment: 1F
 

In for the “The Games”?

Let’s Play Sign-up Link

CrossFit East River – WOD

“Get Up to Get Down” (Time)

7 Rounds for Time:

2 Bar Muscle-Ups / 6 C2B / 6 RR

3 Wall walks

4 Hang Squat Cleans / 9 KBS

s: 95/65 –

x: 135/95

Time Cap: 14 minutes

Scaling:

– Scale BMU to 6 CTB, 6 Pull ups or 6 Ring Rows

– Scale wall walks to a comfortable distance.

– Sub KBS for those not proficient in HSC.
– Re-test from 5/8

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Announcements

🎉 10-Year Anniversary Party: 6/24
🏳️‍🌈 PRIDE Workout: 6/24

———

🎉 10-Year Anniversary Party
Date: Sat. 6/24
Time: 5pm ET
Location: 125 E 12 th St, Apt 1F (Brian C’s apt)
RSVP Link

In for the “The Games”?

Let’s Play Sign-up Link

CrossFit East River – WOD

A Longer Workout (AMRAP – Rounds and Reps)

On a 25m clock

Buy-in: 1 mile run

AMRAP time remaining

8 HR Push-ups

10 V-up / Tucks

12 Ring Rows

20 BW Walking Lunges

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Announcements

🎉 10-Year Anniversary Party: 6/24
🏳️‍🌈 PRIDE Workout: 6/24

———

🎉 10-Year Anniversary Party
Date: Sat. 6/24
Time: 5pm ET
Location: 125 E 12 th St, Apt 1F (Brian C’s apt)
RSVP Link

In for the “The Games”?

Let’s Play Sign-up Link

CrossFit East River – WOD

Deadlift (5-4-3-2-1-1…

%: 50-60-75-85-95-101

– End of the cycle Deads….build to a heavy single.)

– Ending the Deadlift culminating in heavy single Deadlift.

– Focus on form over weight!

– Use belts, stay tight and pull hard.

– Control the weight up and ALL THE WAY DOWN

– NO DROPPING

Letter RIP (AMRAP – Reps)

5 RNDS: (1m on : 1m off)

In 1 min complete:

10/8c Row

Max Burpee Pull-ups

–Rest 1 min–

*Score is Burpee Pull-ups
– Athletes should use a a bar above their reach when standing under the bar with arms overhead.

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Announcements

🎉 10-Year Anniversary Party: 6/24
🏳️‍🌈 PRIDE Workout: 6/24

———

🎉 10-Year Anniversary Party
Date: Sat. 6/24
Time: 5pm ET
Location: 125 E 12 th St, Apt 1F (Brian C’s apt)
RSVP Link

In for the “The Games”?

Let’s Play Sign-up Link

CrossFit East River – WOD

Strength & Skill (No Measure)

E2 x 4 RNDS

2 Turkish Get-ups (1/1)

1-3 Rope Climbs / Peg Boards / 10 RR
– Athletes can build in TGU progressing to heavier and heavier KB or DB.

– In the remaining time athletes can do a max set of rope climbs

Metcon (Time)

5 RNDs

15 KB Push Press

20 Box Jumps

s: 35/26

x: 53/35

+: 70/53

Cap 13

*can sub DBs
– Athletes should pick a weight they could cycle for 10 reps unbroken when fresh.

– Athletes can share boxes in a “You go-I go” fashion.

Read More

Announcements

🎉 10-Year Anniversary Party: 6/24
🏳️‍🌈 PRIDE Workout: 6/24

———

🎉 10-Year Anniversary Party
Date: Sat. 6/24
Time: TBD (evening)
Where: Local East Village Apt.
RSVP Link

CrossFit East River – WOD

Strength & Skill (No Measure)

4 RNDS

2 Turkish Get-ups (1/1)

1-3 Rope Climbs / Peg Boards / 10 RR
– Athletes can build in TGU progressing to heavier and heavier KB or DB.

– In the remaining time athletes can do a max set of rope climbs

Metcon (Time)

5 RNDs

15 KB Push Press

20 Box Jumps

s: 35/26

x: 53/35

+: 70/53

Cap 13

*can sub DBs
– Athletes should pick a weight they could cycle for 10 reps unbroken when fresh.

– Athletes can share boxes in a “You go-I go” fashion.

Read More

Announcements

🎉 10-Year Anniversary Party: 6/24
🏳️‍🌈 PRIDE Workout: 6/24

———

🎉 10-Year Anniversary Party
Date: Sat. 6/24
Time: 5pm ET
Location: 125 E 12 th St, Apt 1F (Brian C’s apt)
RSVP Link

In for the “The Games”?

Let’s Play Sign-up Link

CrossFit East River – WOD

Juneteenth

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 (Time)

6 ROUNDS

200m Run

19 Sit-ups

18 DB Snatches (alt.)

65 DU / 100 Single

s: 35/20

x: 50/35

Cap 25

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Announcements

Monday June 19th – Juneteenth
6am Canceled

🎉 10-Year Anniversary Party: 6/24
✊ Juneteenth Workout: 6/19
🏳️‍🌈 PRIDE Workout: 6/24

———

🎉 10-Year Anniversary Party
Date: Sat. 6/24
Time: TBD (evening)
Where: Local East Village Apt.
RSVP Link

CrossFit East River – WOD

ODDS are 20 to 5 (Time)

Partner Workout: Split However…

20-19-18-17-16-15…..7-6-5.

DB Snatch

Burpee Pull-ups

s: 35/20

x: 50/35

+: 70/53

cap 20
– Partners can split the reps however the wish, but must be completed in order.

– 20 down to 5

Read More

Announcements

🎉 10-Year Anniversary Party: 6/24
✊ Juneteenth Workout: 6/19
🏳️‍🌈 PRIDE Workout: 6/24

———

🎉 10-Year Anniversary Party
Date: Sat. 6/24
Time: TBD (evening)
Where: Local East Village Apt.
RSVP Link

CrossFit East River – WOD

Snatch (1-1-1-1-1 / 1-1-1-1
%: 55-65-75-85-90 / 65-70)

– Build to 90%, if successful, move to 95%

– drop and do 5 singles @ 65-70%

Inversion Immersion (AMRAP – Rounds and Reps)

AMRAP 12

Row 200m

5 Wall Walks

Row 200m

10 Strict Handstand Push-Ups / Negatives / Piked

Row 200m

10 Kipping Handstand Push-Ups / Hand-Release

–Repeat until time is up–

s: Piked / HR push-ups

x: Facing away

+: 15 reps HSPUs on both
Feel: Pressing endurance will be the main bottleneck here and how well athletes can keep up their strength as the movements get harder.

– Athletes can sub wall facing if they choose

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