Today's WOD

Announcements

Monday: “The Chief”
Cleans + Push-ups + Air Squats

Tuesday
Wall Balls + Ring Muscle-Ups + Running

Wednesday
Power Clean + Box Jump + Deadlift + Row

Thursday
Handstand Walk + Abmat Sit-Ups + Strict Pull-Ups + V-Ups

Friday:Bench Press 4
Couplet: Row + Devils Press

Saturday
Front Squat + Run + Back Squat + Run + Medball Cleans

Sunday
Hero WOD “Bradshaw”
For Time: 15:00-20:00

CrossFit East River – WOD

Deadlift (Every 3:00 x 4 Sets
Set 1: 6 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 4 Reps @ 80%
Set 4: 3 Reps @ 80%+
)

% of 1RM Deadlift

Record Working Weight

“Asante Sana Squash Banana” (Time)

5 Rounds For Time

4 Power Cleans

6 Box Jumps

8 Deadlift

12/9 Calorie Row

-Rest 1:00 b/t Set –

Barbell: 155/105lb, 70/48kg

Box: 30”/24”
—

Goal: 12:00-15:00

Time Cap: 17:00

Primary Objective: Row in sub 40 seconds

Secondary Objective: Unbroken Power Cleans and Deadlifts

[Asante Sana Squash Banana: Levels] (Time)

Level 2

5 Rounds For Time

4 Power Cleans

6 Box Jumps

8 Deadlifts

10/7 Calorie Row

-Rest 1:00 b/t Set –

Barbell: 115/75lb, 52/34kg

Box: 24/20’’

—-

Level 1:

5 Rounds For Time

4 Hang Power Cleans

6 Box Step-Ups

8 Deadlifts

8/6 CalorieRow

-Rest 1:00 b/t Set –

Barbell: 75/55lb, 34/25kg

Box: 24/20’’

—-

Masters 55+:

5 Rounds For Time

4 Hang Power Cleans

6 Box Jumps

8 Deadlifts

10/7 Calorie Row

-Rest 1:00 b/t Set –

Barbell: 95/65lb, 43/30kg

Box: 24/20’’

—

Competitor / Rx+:

5 Rounds For Time

4 Power Cleans

6 Box Jumps

8 Deadlifts

12/9 Calorie Row

-Rest 1:00 b/t Set –

Barbell: 185/125lb, 84/57kg

Box: 30”/24”

—-

Big Class Option

5 Rounds For Time

4 Power Cleans

6 Box Jumps

8 Deadlifts

12 Alternating Jumping Lunges

-Rest 1:00 b/t Set –

Barbell: 155/105lb, 70/48kg

Box: 30”/24”

—-

Travel / Hotel / Limited Equipment

5 Rounds For Time

4 Dumbbell Power Cleans

6 Bench Jump Overs

8 Dumbbell Deadlifts

12 Alternating Jumping Lunges

-Rest 1:00 b/t Set –

Mobility

PRVN Recovery #3

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00 Saddle Pose

Optional Accessories (Checkmark)

12:00 EMOM

Min 1: Hang Clean High Pull , For Load

Min 2: 8 Glute Ham Raise + 8 GHD Hip Extension + 10-15 second Sorenson Hold

Min 3: :20/:20 second Pallof Press Hold

Read More

CrossFit East River – WOD

Warm-Up

400m Group Run

—

2 Sets, For Quality

30 second Tempo Air Squat (30×1)

15 second Ring Support Hold

5-10 Russian Push-Ups

5-7 Strict Pull-Ups pr 6-8 Jumping Pull-Ups

10-15 second Chin Over Bar Hold

“Circle of Life” (AMRAP – Rounds and Reps)

For Reps:

20:00 AMRAP

16 Wall Balls

4 Ring Muscle Ups

200m Run

Wallball: 20/14lbs (9/6kg) to 10ft/9ft

10m = 1 Rep
—

Goal: 7-9 Rounds

Score: Rounds & Reps

RPE: 7/10

Primary Objective: Complete most total rounds

Secondary Objective: Ring Muscle Ups Unbroken

[Circle of Life: Levels] (AMRAP – Rounds and Reps)

Level 2

For Reps:

20:00 AMRAP

16 Wall Balls

8 Feet Elevated Ring Rows

8 Ring Dips

200m Run

Wallball: 20/14lbs (9/6kg) to 10ft/9ft

—-

Level 1:

For Reps:

20:00 AMRAP

16 Wall Balls

8 Ring Rows (45 degree angle)

8 Push-Ups

200m Run

Wallball: 14/10lb, 6/4kg

—-

Masters 55+:

For Reps:

20:00 AMRAP

16 Wall Balls

8 Feet Elevated Ring Rows

8 Push-Ups

200m Run

Wallball: 14/10lb, 6/4kg

—

Competitor / Rx+:

For Reps:

20:00 AMRAP

16 Wall Balls

5 Ring Muscle Ups

200m Run

Wallball: 20/14lbs (9/6kg) to 10ft/9ft

—-

Big Class Option

As prescribed

—-

Travel / Hotel / Limited Equipment

For Reps:

20:00 AMRAP

12 Dumbbell Thrusters

8 Inverted Rows

8 P-Bar Dips

200m Run

Dumbbells 30/20lb, 14/9kg

Mobility

PRVN Recovery Flow

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:3 0 Low Dragon Po se

:30 Twisted Drag on Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstri ng Stretch

Optional Accessories (Checkmark)

For Quality:

5 Sets

5/5 Bulgarian Split Squat 30×1

7 P-Bar Dips 20×1 or 14 Push-Ups

9/9 Single Arm Dumbbell GHD Preacher Curls

-rest as needed b/t sets-

Sub for those that

Tempo is written as:

Eccentric/lowering – 3 second

Bottom – 0 second

Concentric/raising – Explosive

Top – 1 second

*These numbers are an example for the bulgarians.

If you don’t have p-bars or matador bars, use dumbbells on boxes.

Read More

Announcements

Modified Labor Day Monday:

– 9a, 10a, 11a WOD

-12p Open Gym

Monday: “The Chief”
Cleans + Push-ups + Air Squats

Tuesday
Wall Balls + Ring Muscle-Ups + Running

Wednesday
Power Clean + Box Jump + Deadlift + Row

Thursday
Handstand Walk + Abmat Sit-Ups + Strict Pull-Ups + V-Ups

Friday:Bench Press 4
Couplet: Row + Devils Press

Saturday
Front Squat + Run + Back Squat + Run + Medball Cleans

Sunday
Hero WOD “Bradshaw”
For Time: 15:00-20:00

CrossFit East River – WOD

THE CHIEF (AMRAP – Rounds and Reps)

5 RNDs of a 3min AMRAP

AMRAP 3

3 Power Cleans (135/95 lbs)

6 Push-Ups

9 Air Squats

–Rest 1 minute–

(Repeat 5 times)

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)

For Quality:

12:00 EMOM

Minute 1 – :25/:25 Side Plank Rotations

Minute 2 – 4/4/4 Banded Chop (High, Mid, Low) Each Side

Minute 3 – 6 Rotational Broad Jump (3 Each Direction)

Read More

Announcements

💪 🛑 Pump Sesh Paused For The Summer:

• Will have one here and there

Male Female Partner SUMMER COMP – REGISTRATION LINK

• Saturday Sept 21.
• Social / BBQ with Bar Cabinet (next door)
• Male / Female Partners (let us know if interested but don’t have a partner)
• $40 person (for prizes, coffee, social, and coaches)
• 

CrossFit East River – WOD

Warm-Up

For Quality

5:00 AMRAP

:30 second Echo

3/3 World’s Greatest Stretch

10 Cat Cows

5/5 Adductor Rock Backs

“Sticks and Stones” (Time)

12 Rounds for Time, Alternating Rounds (6 each)

9/7 Calorie Bike (Echo / Assault / Bike Erg)

7 Box Get Overs 40”

5 Sandbag Cleans 150/100lb, 68/45 kg or 7 Dual Kettlebell Dead-Stop Cleans 53/35lb, (24/16kg)
*This will be 5 rounds each. One partner will hit the Echo, right into the Get Overs and then tackle the Sandbag Cleans before tagging their partner to hit the next round. We are looking for both partners to hit 6 rounds here

Primary Objective: Complete the workout with your partner round for round in about 2:00 minutes per round with a total working time of 24:00-30:00 minutes

Secondary Objective: Build pace across all sets. Remember this is 6 sets of equal work and equal rest.

[Stickes and Stones: Levels] (Time)

Level 2

12 Rounds for Time, Alternating Rounds (6 each)

9/7 Calorie Bike (Echo / Assault / Bike Erg)

7 Box Get Overs 30”

5 Sandbag Cleans 120/80lb, 54/36kg or 7 Dual Kettlebell Dead-Stop Cleans 44/26lb, 20/12kg

—-

Level 1:

12 Rounds for Time, Alternating Rounds (6 each)

7/5 Calorie Bike (Echo / Assault / Bike Erg)

5 Box Get Overs 24”

5 Power Cleans @ 60% of 1RM

—-

Masters 55+:

12 Rounds for Time, Alternating Rounds (6 each)

9/7 Calorie Bike (Echo / Assault / Bike Erg)

7 Box Get Overs 30”

5 Sandbag Cleans 100/70lb, 45/32kg or 7 Dual Kettlebell Dead-Stop Cleans 35/18lb, 16/8kg

—

Competitor / Rx+:

Off Day

—-

Big Class Option

Choose Any Machine and have Power Cleans @ 60-70% as alternative to the sandbag clean if you don’t have enough bags, KB’s or DB’s

—-

Travel / Hotel / Limited Equipment: Solo

6 Sets, For Time

9/7 Calorie Bike (Echo / Assault / Bike Erg)

7 Get Over Odd Object or Wall or Fence

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

Rest 1:1

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)

3-4 Sets, For for Load

5 Barbell Good Mornings @ 31×1 Tempo

10 Weighted Hanging Strict Knee Raises

Read More

Announcements

💪 🛑 Pump Sesh Paused For The Summer:

• Will have one here and there

Monday: Pause Front Squat + Front Squat

Triplet: Pull-Ups + Burpees + Dumbbell Thrusters

TuesdayP:

Couplet: Run + Row

Wednesday: Jerk Complex: Push Jerk + Split Jerk

Triplet: Air Squat + Ring Push-Ups + Box Jump Overs

Thursday: Rope Climb and Toe to Bar Technique

Burpees + Wall Walks + Row + Toe to Bar + Shuttle Runs + Rope Climbs

Friday: Clean Complex: Segmented Clean + Low Hang Clean

Triplet: Dumbbell Cleans + Dumbbell Front Rack Lunges + Renegade Rows

Saturday: Pull-Up/HSPU Progressions and Barbell Cycling

Row + Power Snatch + Strict Handstand Push-Ups + Pull-Ups + Double Unders

Sunday

Sandbag Clean Technique + Box Get-Overs

Partner WOD: Triplet

Bike + Box Get-Overs + Sandbag Cleans

Modified Labor Day Monday:

– 9a, 10a, 11a WOD

-12p Open Gym

CrossFit East River – WOD

“Lazar” (AMRAP – Reps)

“Lazar”

28:00 AMRAP – Partner WOD

Buy-in: 800 Meter Run – Together

AMRAP in the Remaining Time – Split the reps – You-Go_I-Go

8 Power Snatch

8 Strict Handstand Push-Ups

20 Pull-Ups

24 Double Unders (each)

Barbell: 135/95.

The Numbers:

28 Years Old

800m Swim

8/8/2024

We will never forget the impact of Lazar Dukic on this community and what he represents. He was an honest fun loving human that was always seen smiling. Loved competing and loved the sport of CrossFit. He was taken too early from us and we know he will be a catalyst for change. We honor his memory today.

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

Level 2

28:00 AMRAP

800 Meter Run

AMRAP in the Remaining Time

8 Power Snatch

8 Handstand Push-Ups to 2’’ Riser / Kipping

20 Band Assisted Pull-Ups

24 Double Unders

Barbell: 95/65lb

—-

Level 1:

28:00 AMRAP

800 Meter Run

AMRAP in the Remaining Time

8 Hang Power Snatch

8 Push Press

20 Ring Rows

24 Single Unders

Barbell: 45/35lb, 20/15kg

—-

Masters 55+:

28:00 AMRAP

800 Meter Row Buy-In

AMRAP in the Remaining Time

8 Hang Power Snatch

8 Handstand Push-Ups to 2’’ Riser

20 Pull-Ups

24 Double Unders

Barbell: 75/55lb, 34/25kg

—

Competitor / Rx+:

As prescribed

—-

Big Class Option

As prescribed

—-

Travel / Hotel / Limited Equipment: Solo

28:00 AMRAP

800 Meter Run

AMRAP in the Remaining Time

8 Dual Dumbbell Power Snatch

8 Strict Handstand Push-Ups

20 Pull-Ups

24 Double Unders

Barbell: 35/25lb, 15/12kg

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)

For Quality

3-4 Sets

10-12 Dumbbell Bench Press

10-12 Glute Bridge Dumbbell Pull-Over

50/50ft (15/15m) Mixed Rack + Overhead Kettlebell Carry

Read More

Announcements

💪 🛑 Pump Sesh Paused For The Summer:

• Will have one here and there

Male Female Partner SUMMER COMP – REGISTRATION LINK

• Saturday Sept 21.
• Social / BBQ with Bar Cabinet (next door)
• Male / Female Partners (let us know if interested but don’t have a partner)
• $40 person (for prizes, coffee, social, and coaches)
• 

CrossFit East River – WOD

Warm-Up

2-3 Sets, For Quality

10 Alternating Arm Swings

10 Back Slaps

10/10 Wrist Circles

5/5 Pendulum Lunges

Barbell Primer

2 Sets

3 Tall Muscle Cleans

3 Tall Power Cleans

3 Tall Squat Cleans

3 Low Hang Squat Cleans

10 Back Rack Cossack Squats

5 Barbell Reactive Quarter Squat Jumps

Squat Clean (For Load:
Every 2:30 x 5 Sets
1 Segment Squat Clean
2 Low Hang Squat Clean
Set 1: @ 65%
Set 2: @ 70%
Set 3: @ 70%
Set 4: @ 75%
Set 5: @ 75%)

—

The segment will be a 1s pause at the knee.

Video Support:

Segment Lifting – Knee

“The Thief” (3 Rounds for time)

Every 5:00 x 3 Sets

8 Dual Dumbbell Power Cleans

25ft (7.5m) Dumbbell Front Rack Walking Lunges

16 Renegade Rows

25ft (7.5m) Dumbbell Front Rack Walking Lunges

8 Dual Dumbbell Squat Cleans

Dumbbells: 50/35lb, 22.5/15kg
Goal: Complete each set in 2:30-3:00

Time Cap: 4:00 per set

Primary Objective: Complete each working set as fast as possible.

Secondary Objective: Avoid the drop off due to leg fatigue. Effort will need to gradually rise as you are fighting against the interference and fatigue building over the course of the 3 sets.

[The Thief: Levels] (3 Rounds for time)

Level 2

Load: 35/25lb, 15/12kg

—-

Level 1:

Every 5:00 x 3 Sets

8 Dual Dumbbell Hang Power Cleans

25ft (7.5m) Dumbbell Farmers Walking Lunges

6 Shuttle Runs

25ft (7.5m) Dumbbell Farmers Walking Lunges

8 Dual Dumbbell Squat Cleans

Shuttle Run: 25ft (7.5m) Out and Back = 1 Rep

Dumbbell Front Rack Walking Lunge: 25/15lb, 12/7kg

—-

Masters 55+:

Load: 30/20lb, 14/9kg

—

Competitor / Rx+:

Every 5:00 x 3 Sets

10 Dual Dumbbell Power Cleans

25ft (7.5m) Dumbbell Front Rack Walking Lunges

10 Shuttle Runs

25ft (7.5m) Dumbbell Front Rack Walking Lunges

10 Dual Dumbbell Squat Cleans

Shuttle Run: 25ft (7.5m) Out and Back = 1 Rep

Dumbbell Front Rack Walking Lunge: 50/35lb, 22.5/15kg

—-

Big Class Option

15:00 EMOM

Min 1: 8 Dual Dumbbell Power Clean + 25ft (7.5m) Dual Dumbbell Front Rack Walking Lunges

Min 2: 8 Shuttle Runs

Min 3: 25ft (7.5m) Dual Dumbbell Front Rack Walking Lunges + 8 Dual Dumbbell Squat Clean

Min 4: Rest

Min 5: Rest

—-

Travel / Hotel / Limited Equipment

Dumbbell Clean and Jerks 70/50lb, 32/22.5kg

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)

For Quality:

4 Sets

5/5 Pallof Press w/ Rotation

5/5 Parallel Medicine Ball Rotational Throw

5/5 Skater Jumps

Perform 1 set of each exercise, both sides/directions, and repeat for 4 total sets. Rest as needed between movements to maintain quality.

Read More

Announcements

💪 🛑 Pump Sesh Paused For The Summer:

• Will have one here and there

Monday: Pause Front Squat + Front Squat

Triplet: Pull-Ups + Burpees + Dumbbell Thrusters

TuesdayP:

Couplet: Run + Row

Wednesday: Jerk Complex: Push Jerk + Split Jerk

Triplet: Air Squat + Ring Push-Ups + Box Jump Overs

Thursday: Rope Climb and Toe to Bar Technique

Burpees + Wall Walks + Row + Toe to Bar + Shuttle Runs + Rope Climbs

Friday: Clean Complex: Segmented Clean + Low Hang Clean

Triplet: Dumbbell Cleans + Dumbbell Front Rack Lunges + Renegade Rows

Saturday: Pull-Up/HSPU Progressions and Barbell Cycling

Row + Power Snatch + Strict Handstand Push-Ups + Pull-Ups + Double Unders

Sunday

Sandbag Clean Technique + Box Get-Overs

Partner WOD: Triplet

Bike + Box Get-Overs + Sandbag Cleans

CrossFit East River – WOD

“Homecoming” (Time)

For Time:

50/40 Calorie Row

5 Wall Walks

50 Line Facing Burpees

5 Wall Walks

50 Toe to Bar

5 Wall Walks

50 DU / 100 Singles

5 Wall Walks

10 Rope Climbs
—

Goal: 19:00-25:00

Time Cap: 27:00

Primary Objective: Complete each set of Wall Walks in under 75 seconds

Secondary Objective: Complete each movement between the Wall Walks in 3:00-3:30

[Homecoming: Levels] (Time)

Level 2

For Time:

40/32 Calorie Row

4 Wall Walks

40 Line Burpees

4 Wall Walks

40 Alternating Toe to Bar

4 Wall Walks

50 DU/100 SU

4 Wall Walks

8 Rope Climbs

—-

Level 1:

For Time:

30/24 Calorie Row

3 Wall Walks

30 Line Burpees

3 Wall Walks

30 Abmat Sit-Ups

3 Wall Walks

30 DU/60 SU

3 Wall Walks

9 Pull to Stands

——————–

Wall Walk to 20’’ Off the Wall

—-

Masters 55+:

For Time:

40 Line Burpees

4 Wall Walks

40/32 Calorie Row

4 Wall Walks

40 Toes to Bar

4 Wall Walks

12 Shuttle Runs

4 Wall Walks

8 Rope Climbs

—

Competitor / Rx+:

Day Off or Choose and active recovery option

—-

Big Class Option

As prescribed, Start athletes on different stations

—-

Travel / Hotel / Limited Equipment

For Time:

50 Line Burpees

5 Wall Walks

500m Run

5 Wall Walks

50 V-Ups

5 Wall Walks

15 Shuttle Runs

5 Wall Walks

50 Supine Grip Inverted Rows

Shuttle Run = 25ft, 7.5m Out and Back

Mobility

PRVN Recovery #9

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

Optional Accessories (Checkmark)

Complete, For Quality

Every 2:00 x 4 Sets

10 Hollow Rocks

10 V-Ups

10 Russian Twists (Over and Back = 1 Rep)

10 second Hollow Hold

Read More

Announcements

💪 🛑 Pump Sesh Paused For The Summer:

• Will have one here and there

Male Female Partner SUMMER COMP – REGISTRATION LINK

• Saturday Sept 21.
• Social / BBQ with Bar Cabinet (next door)
• Male / Female Partners (let us know if interested but don’t have a partner)
• $40 person (for prizes, coffee, social, and coaches)
• 

CrossFit East River – WOD

Warm-Up

10:00 AMRAP, For Quality

20 Bear Plank Shoulder Taps

5 Single Arm Kettlebell Push Press (Right)

50ft (15m) Bottoms Up Kettlebell Waiters Walk

5 Single Arm Kettlebell Push Press (Left)

50ft (15m) Bottoms Up Kettlebell Waiters Walk

10 Alternating Box Step-Ups

5 Box Jumps

Jerk Complex (5 Rounds for weight)

Every 2:00 x 5 Sets

2 Push Jerks + 2 Split Jerks @ 75% of 1RM
–

% Based on 1RM Push Jerk

Record Working Weight

*From the Rack

“Day of the Dog” (Time)

For Time

5 Rounds for Time

21 Air Squats

12 Ring Push-Ups

9 Box Jump Overs

Box: 24”/20”

Rings: 6 inch off floor

Score: Time
Goal: 8:00-12:00

Time Cap: 15:00

Primary Objective: Consistent paced rounds

Secondary Objective: Complete the workout in sub 10 minutes or 2:00 per round

[Day of the Dog: Levels] (Time)

Level 2

For Time

5 Rounds for Time

21 Air Squats

12 Ring Push-Ups

9 Box Jump Overs

Box: 24”/20”

Rings: 12 inch off floor

—-

Level 1:

For Time

5 Rounds for Time

18 Air Squats

12 Ring Push-Ups

10 Alternating Box Step-Ups

Box: 24”/20”

Rings: Hip Height, Body Angle at 45 degrees

—-

Masters 55+:

For Time

5 Rounds for Time

21 Air Squats

12 Ring Push-Ups

9 Box Jump Overs

Box: 24”/20”

Rings: 12 inch off floor

—

Competitor / Rx+:

5 Round for Time

18 Pistols

15 Ring Dips

9 Burpee Box Jump Overs

Box: 24/20”

—-

Big Class Option

For Time

5 Rounds for Time

21 Air Squats

12 Deficit Push-Ups

9 Box Jump Overs

Box: 24”/20”

—-

Travel / Hotel / Limited Equipment

For Time

5 Rounds for Time

21 Air Squats

15 Push-Ups

9 Jump Over Object

Mobility

PRVN Recovery #2

1:00 Child’s 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)

For Quality:

12:00 EMOM

Minute 1 – 10 Dual Dumbbell Seated Arnold Press , Moderate Load

Minute 2 – 6/6 Kettlebell on Foot Leg Extensions w/ 1s Hold at Top, Moderate Load

Read More

Announcements

💪 🛑 Pump Sesh Paused For The Summer:

• Will have one here and there

Monday: Pause Front Squat + Front Squat

Triplet: Pull-Ups + Burpees + Dumbbell Thrusters

TuesdayP:

Couplet: Run + Row

Wednesday: Jerk Complex: Push Jerk + Split Jerk

Triplet: Air Squat + Ring Push-Ups + Box Jump Overs

Thursday: Rope Climb and Toe to Bar Technique

Burpees + Wall Walks + Row + Toe to Bar + Shuttle Runs + Rope Climbs

Friday: Clean Complex: Segmented Clean + Low Hang Clean

Triplet: Dumbbell Cleans + Dumbbell Front Rack Lunges + Renegade Rows

Saturday: Pull-Up/HSPU Progressions and Barbell Cycling

Row + Power Snatch + Strict Handstand Push-Ups + Pull-Ups + Double Unders

Sunday

Sandbag Clean Technique + Box Get-Overs

Partner WOD: Triplet

Bike + Box Get-Overs + Sandbag Cleans

CrossFit East River – WOD

“Throttle Down” (6 Rounds for time)

Every 6:00 x 6 Sets

400m Run

30/22 Calorie Row
Goal: Complete each set in under 4:00

We are looking for intervals to be as close to a 1:1 work to rest ratio as possible here with the Echo Bike and Run Combo

[Throttle Down: Levels] (6 Rounds for time)

Level 2

Every 6:00 x 6 Sets

400m Run

25/18 Calorie Row

—-

Level 1:

Every 6:00 x 6 Sets

200m Run

25/18 Calorie Row

—-

Masters 55+:

Every 6:00 x 6 Sets

300m Run

25/18 Calorie Row

—

Competitor / Rx+:

Every 6:00 x 6 Sets

400m Run

40/28 Calorie Row

—-

Big Class Option

Every 6:00 x 6 Sets, Alternating Stations

Station 1:

400m Run

30/22 Calorie Echo

Station 2:

400m Run

36/28 Calorie Row

—-

Travel / Hotel / Limited Equipment

Every 6:00 x 6 Sets

800m Run

Mobility

PRVN Recovery Flow

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:3 0 Low Dragon Po se

:30 Twisted Drag on Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstri ng Stretch

Optional Accessories (Checkmark)

For Quality:

6 Rounds (12:00 Clock)

:40 On/:20 Off

Station 1 – Ring Crunches

Station 2 – Chinese Plank Hold

Add load to the Chinese plank hold if able.

Read More

Announcements

💪 🛑 Pump Sesh Paused For The Summer:

• Will have one here and there

Male Female Partner SUMMER COMP – REGISTRATION LINK

• Saturday Sept 21.
• Social / BBQ with Bar Cabinet (next door)
• Male / Female Partners (let us know if interested but don’t have a partner)
• $40 person (for prizes, coffee, social, and coaches)
• 

CrossFit East River – WOD

Warm-Up

4 Sets, For Completion

:20 second Work

:10 second Transitions between movements

– Cardio Choice

– Air Squats

– Inchworm Push-Ups

– Deep Lunge Mountain Climber Lunges

– Jumping Pull-Ups

Front Squat (Every 2:00 x 4 Sets
1 Pause Front Squat + 3 Front Squats
– Perform at 65-70%

Pause 1 sec)

% Based on 1RM Front Squat

Record Each Working Weight

“Down With the Sickness” (AMRAP – Rounds)

For Completed Rounds

12:00 EMOM

6 Pull-Ups + 5 Burpees Over Dumbbells + 4 Dumbbell Thrusters

Dumbbells 35/25lb, 15/12kg

Score = Rounds Completed
Goal: 8-10 Rounds

Score: Completed Rounds

RPE: 8-9/10

Primary Objective: No Failed Rounds

Secondary Objective: Aggressive Transitions

[Down with the Sickness: Levels] (AMRAP – Rounds)

Level 2

5 Pull-Ups + 4 Lateral Burpees + 3 Dumbbell Thrusters

Dumbbells 35/25lb, 15/12kg

—-

Level 1:

5 Banded Strict Pull-Ups + 4 Burpees + 3 Dumbbell Thrusters

Dumbbells 25/15lb, 12/7kg

—-

Masters 55+:

Load: 30/20lb, 14/9kg

—

Competitor / Rx+:

6 Pull-Ups + 5 Burpees Over Dumbbells + 4 Dumbbell Thrusters

Dumbbells 50/35lb, 22.5/15kg

—-

Big Class Option

As prescribed

—-

Travel / Hotel / Limited Equipment

As prescribed

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)

For Quality:

Part A)

4 Sets

10 Tempo Pendlay Row , Moderate

5/5 Single Leg Prone Hamstring Curl

Perform both movements at 21×0 tempo.

Part B)

4:00 Tabata (:20 on/:10 off)

– Single Arm Gun Rack YoYo , Light Load

*4 sets per arm

Tempo Guidance:

2 Second Negative/Lower

0 Second Bottom Hold

Explosive Pull/Contraction

1 Second Pause at Top

Read More