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Announcements

Join Our WhatsApp Chat!
Want to stay in the loop outside the gym? Join our WhatsApp group — we chat about workouts, meetups, and all things East Village + NYC. Reach out to Connor, Meg, or Becca to get added!

Hold requests and cancellations need to be submitted through our website! DO NOT use Wodify Messaging- we may miss it! You can request a hold here, and request cancellation here. Please read our pricing and policies FAQ as fee’s and limitations apply based on membership type!

CrossFit East River – WOD

Warm-up

General Warm-Up

2:00 Cardio Choice (Row Ideally)

–

10 PVC Pass-Throughs

10 PVC Around the Worlds (5 Each Direction)

:20 PVC Prayer Stretch

5/5 Alternating Iron Cross Stretch

:30 x 90/90 Bear Sit Hip Switch

10 Cossack Squats (5/5)

:20/:20 Half Kneeling Ankle Rocks

–

2 Sets (Priming the Legs and Shoulders for Receiving Overhead):

10 PVC Overhead Squats

8 Medicine Ball Front Squats

6 Medicine Ball Thrusters, Light

20 Single Unders

:20 Extended Plank Reverse Bridge

–

Specific Barbell Prep

2 Sets: Empty Barbell

5 Snatch Grip Romanian Deadlifts (Shoulders over the bar, lats on)

5 Snatch Lift Offs to the Knee

5 Hang Muscle Snatches

5 Snatch Balances (Punch under, feet land fast and flat)

5 Overhead Squats

–

1 Set: Empty Barbell

3 Hang Snatch + 3 Snatch (Rehearsing today’s complex, same setup both positions)

–

Then build to 60% before the clock starts, taking 2-3 sets to get there.

Snatch (Every 1:30 x 8 Sets
1 Hang Snatch + 2 Snatch
Start, Perform between 60-75%)

Loading Notes: % of 1RM Snatch

– We are shooting for Squat Snatch today, however these can be a Low Catch Power Snatch with the focus on hip extension, quick turnover, and bar close.

– Look to start the first set at 60% and gradually build, aiming to complete the last 3-4 sets at 75%.

“The Gruffalo” (Time)

For Time

4 Rounds

8 Hang Power Snatches

16 Wall Balls

48 Double Unders

Time Cap: 10:00

Score = Time

Barbell: 95/65lb (43/30kg)

Wall Ball: 20/14lb (9/6kg) to 10/9ft Target

Goal: 6:00-10:00, rounds of 1:30-2:30
Stimulus: Barbell Cycling / Muscular Stamina

RPE: 8.5/10

Primary Objective: Keep the hang power snatches unbroken all four rounds.

Secondary Objective: Hold round times within :20 of each other with minimal downtime between stations.

[The Gruffalo: Levels] (Time)

Level 2:

For Time

4 Rounds

8 Hang Power Snatches

16 Wall Balls

36 Double Unders

Barbell: 75/55lb (34/25kg)

Wall Ball: 20/14lb (9/6kg) to 10/9ft Target

Hotel Gym / Travel:

For Time

4 Rounds

8 Dual Dumbbell Thrusters

16 Alternating Dumbbell Hang Snatches

48 Double Unders

Dumbbells: 50/35lb (22.5/15kg)

PRVN Reset (No Measure)

For Quality:

1:00/1:00 Scorpion Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00 Standing Forward Fold

1:00/1:00 Crossbody Lat Stretch

Optional Accessories (Checkmark)

For Quality:

3 Sets:

50/50ft (15/15m) Single Arm Kettlebell Overhead Carry

10 Reverse Nordic Curls

:15/:15 Copenhagen Plank

Choice On Loads

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Announcements

Join Our WhatsApp Chat!
Want to stay in the loop outside the gym? Join our WhatsApp group — we chat about workouts, meetups, and all things East Village + NYC. Reach out to Connor, Meg, or Becca to get added!

Hold requests and cancellations need to be submitted through our website! DO NOT use Wodify Messaging- we may miss it! You can request a hold here, and request cancellation here. Please read our pricing and policies FAQ as fee’s and limitations apply based on membership type!

CrossFit East River – WOD

Warm-up

General Warm-Up

1:00 Row

10 Prone Angels (Slow and Controlled)

8 Inchworm Push-Ups

1:00 Ski

10/10/10 Prone I/Y/T w/ 2.5lb Plates

20 Bear Plank Shoulder Taps

–

Specific Gymnastics Prep

2 Sets:

8 Scapular Pull-Ups

5 Bar Kip Swings (Push Away at the Top, Keep the Shoulders Active)

5 Elevator Pull-Ups (Building Range of Motion to Chin-Over to Chest to Bar)

3 Down Dog Pike Push-Ups

“Chicka Chicka Boom Boom” (6 Rounds for time ↓ shorter is better)

Every 5:00 x 6 Sets, Alternating Stations

Station 1

500/450m Ski Erg

8 Chest to Bar Pull-Ups + 12 Pull-Ups

Station 2

500/450m Row

12 Wall-Facing Handstand Push-Ups

Time Cap: 4:15 per Station (Set)

Score = Average Time

Wall-Facing Handstand Push-Ups: Hands 10-in From Wall

Ski Erg Alternative: 25/20 Calorie Echo Bike

Goal: 3:00-3:30 per station, consistent across all six sets
Stimulus: Gymnastics Stamina

RPE: 7.5/10

Primary Objective: Repeatable gymnastics volume under moderate cardiovascular fatigue with consistent interval times.

Secondary Objective: Hold positional control and technique on the pulling and pressing through all six exposures.

[Chicka Chicka Boom Boom: Levels] (6 Rounds for time ↓ shorter is better)

Level 2:

Every 5:00 x 6 Sets, Alternating Stations

Station 1

450/400m Ski Erg

18 Pull-Ups

Station 2

450/400m Row

9 Handstand Push-Ups

Ski Erg Alternative: 22/18 Calorie Echo Bike

Big Class Notes:

Split the class in half at the whiteboard, one group starting on Station 1 and one on Station 2, so machines and rig space stay clear. If equipment is still tight, run on a 2:30 delay to create 4 groups with the same flow and function.

PRVN Reset (No Measure)

For Quality:

3 Sets

:45/side Scorpion Stretch

1:00 Elevated Prayer Stretch

8/side Quadruped Thoracic Rotation

Intent: Decompress the shoulder girdle, thoracic spine, and lats after significant overhead and pulling volume.

Optional Accessories (Checkmark)

For Quality

3 Sets:

12 Dual Dumbbell Chest Supported Rows

12 Reverse Barbell Curls

20 Banded Shoulder Press

Choice On Loads

Read More

Announcements

Join Our WhatsApp Chat!
Want to stay in the loop outside the gym? Join our WhatsApp group — we chat about workouts, meetups, and all things East Village + NYC. Reach out to Connor, Meg, or Becca to get added!

Hold requests and cancellations need to be submitted through our website! DO NOT use Wodify Messaging- we may miss it! You can request a hold here, and request cancellation here. Please read our pricing and policies FAQ as fee’s and limitations apply based on membership type!

CrossFit East River – WOD

Warm-up

General Warm-Up

1 Set: (Priming body-heat, activation, and mobility)

10 Alternating Box Step-Ups

10 Cossack Squats (1 sec pause on each rep)

:30 Supine Banded Psoas March

8/8 Banded Bird-Dogs

–

1 Set:

5/5 Single Dumbbell Suitcase Step-Up (Contralateral @ Working Dumbbell Weight)

25ft (7.5m) + 25ft (7.5m) Lateral Shuttle and Base x 2

–

1 Set:

8 Dual Dumbbell Step-Ups @ Working Weight and Box Height

25ft (7.5m) + 25ft (7.5m) Lateral Shuttle and Base x 2

–

Specific Prep

(From the Rack)

2 Sets: (Empty Barbell)

:20 Behind the Neck Elbow Punch Throughs

10 Barbell Good Mornings

5 Pause Squats @ 31×1 Tempo

–

Then Build

5 Front Squats @ 40-50%

4 Front Squats @ 50-55%

3 Front Squats @ 55-60%

–

Load to 65% for the first working set.

Front Squat (Every 3:00 x 4 Sets
9 Front Squats @ 65%)

Loading Notes: % of 1RM Front Squat

“I Think I Can” (AMRAP – Rounds & Reps)

10:00 AMRAP

2-4-6-8… Shuttle Runs

10 Dual Dumbbell Step-Ups

Score = Rounds + Reps

Dumbbells: 2 x 50/35lb (22.5/15kg)

Box Height: 24/20in

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

Goal: 5-7 Rounds
Stimulus: Leg Stamina / Unilateral Stability

RPE: 7/10

Primary Objective: Hold consistent step-up mechanics and cadence as leg fatigue builds.

Secondary Objective: Sustain output on the shuttles while managing quad and glute fatigue from the front squats.

[I Think I Can: Levels] (AMRAP – Rounds & Reps)

Level 2:

10:00 AMRAP

2-4-6-8… Shuttle Runs

10 Dual Dumbbell Step-Ups

Dumbbells: 2 x 35/25lb (15/12kg)

Box Height: 24/20in

Alternative Big Class Workout:

Every 2:00 x 5 Sets

8 Shuttle Runs

10 Dual Dumbbell Box Step-Ups

*Starting Athletes either on different stations or on a 1:00 delay for use of floor space and dumbbells.

PRVN Reset (No Measure)

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)

For Quality

3 Sets:

100ft (30m) Reverse Sled Drag

8 Weighted Hanging Strict Knee Raises

1:00 Weighted Plank

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Announcements

Join Our WhatsApp Chat!
Want to stay in the loop outside the gym? Join our WhatsApp group — we chat about workouts, meetups, and all things East Village + NYC. Reach out to Connor, Meg, or Becca to get added!

Hold requests and cancellations need to be submitted through our website! DO NOT use Wodify Messaging- we may miss it! You can request a hold here, and request cancellation here. Please read our pricing and policies FAQ as fee’s and limitations apply based on membership type!

CrossFit East River – WOD

Warm-up

General Warm-Up

2:00 Cardio Choice (Bike Ideally)

–

10 PVC Pass-Throughs

10 PVC Around the Worlds (5 Each Direction)

:20 PVC Prayer Stretch

5/5 Alternating Iron Cross Stretch

:30 90/90 Bear Sit Hip Switch

–

2 Sets (Priming the Shoulders and Midline for Overhead Work):

10 Scapular Push-Ups

8 Bradford Press w/ Lockout (PVC)

8/8 Single Arm Kettlebell Strict Press, Light

5/5 Kettlebell Windmills , Light

:20 Front Plank Hold

–

Specific Barbell Prep

2 Sets: Empty Barbell

5 Strict Press (Ribs down, bar path tight to the face)

5 Push Press (Vertical dip, drive through the whole foot)

5 Front Rack Dip and Drive, No Press

5 Split Jerk Footwork from the Front Rack (Fast feet, quiet landing)

–

Then build to the opening load on the Strict Press before the clock starts, carrying the same ramp into the Push Press and Split Jerk.

Shoulder Press (Every 2:00 x 3 Sets
5 Strict Press @ 70-75%)

Loading Notes: % is of 1RMs for each the Strict Press + Push Press + Split Jerk

Push Press (Every 2:00 x 3 Sets
4 Push Press @ 75-80%)

Loading Notes: % is of 1RMs for each the Strict Press + Push Press + Split Jerk

Split Jerk (Every 2:00 x 3 Sets
3 Split Jerks @ 75-80%)

Loading Notes: % is of 1RMs for each the Strict Press + Push Press + Split Jerk

“The Devil in Disguise” (3 Rounds for time ↓ shorter is better)

Every 3:00 x 3 Sets

12 Dumbbell Bench Press

6 Devils Press

3 Wall Walks

Wall Walk: 10-in From Wall

Score = Sum Total Time

Dumbbells: 2 x 50/35lb (22.5/15kg)

Goal: 1:45-2:00 on / 1:00-1:15 off
Stimulus: Upper Body Push / Interval Density

RPE: 8/10

Primary Objective: Unbroken movements at every station.

Secondary Objective: Consistency and quality mechanics across all three sets.

[The Devil in Disguise: Levels] (3 Rounds for time ↓ shorter is better)

Level 2:

Every 3:00 x 3 Sets

12 Dumbbell Bench Press

6 Devils Press

3 Wall Walks

Dumbbells: 2 x 35/25lb (15/12kg)

Wall Walk: 15-in From Wall

Level 1:

Every 3:00 x 3 Sets

10 Dumbbell Bench Press

5 Dual Dumbbell Hang Muscle Snatch

5 Burpees

2 Partial Wall Walks to 30-in

Dumbbells: 2 x 25/15lb (12/7kg)

Masters 55+:

Every 3:00 x 3 Sets

12 Dumbbell Bench Press

6 Devils Press

3 Wall Walks

Dumbbells: 2 x 30/20lb (14/9kg)

Wall Walk: 20-in From Wall

Competitor:

Every 3:00 x 3 Sets

12 Dumbbell Bench Press

6 Devils Press

3 Wall Walks

Dumbbells: 2 x 70/50lb (32/22.5kg)

Wall Walk: 10-in From Wall

Hotel Gym / Travel:

Every 3:00 x 3 Sets

12 Dumbbell Bench Press

6 Devils Press

3 Wall Walks or 6 Inchworm Push-Ups

Dumbbells: 2 x 50/35lb (22.5/15kg)

Big Class Notes:

Stagger athletes in two heats 1:30 apart so bench and wall space stays clean. If needed we can move to floor press or dual kb bench press and then dumbbells for the devils press.

PRVN Reset (No Measure)

1:00/1:00 Scorpion Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00 Standing Forward Fold

1:00/1:00 Crossbody Lat Stretch

Optional Accessories (Checkmark)

For Quality

4 Sets:

10 Chest Supported Dumbbell Rows

15 Tall Kneeling Banded Tricep Press Downs

10/10 Staggered Stance Dual Kettlebell RDL

:20 Weighted Hollow Hold

Pulling work today to balance out all the pressing. Rows are heavy with a controlled return, press downs stay light with long arms, and the RDLs own a 2s negative each rep.

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Announcements

Join Our WhatsApp Chat!
Want to stay in the loop outside the gym? Join our WhatsApp group — we chat about workouts, meetups, and all things East Village + NYC. Reach out to Connor, Meg, or Becca to get added!

Hold requests and cancellations need to be submitted through our website! DO NOT use Wodify Messaging- we may miss it! You can request a hold here, and request cancellation here. Please read our pricing and policies FAQ as fee’s and limitations apply based on membership type!

CrossFit East River – WOD

Assault on Mini DT (10 Rounds for reps)

Teams of 2 | 30:00 Min Total

2:00 Work / 1:00 Rest x 10 Rounds

Alternate between Round A and Round B for 5 cycles Round A: Barbell Complex

AMRAP 2:00

9 Deadlifts

6 Hang Power Cleans

3 Shoulder to Overhead

RX = #155/105

L2 = #135/95

L1 = #95/65 Round B: Assault Bike Sprint

AMRAP 2:00

Max Calories

Rest 1 min after every 2:00 AMRAP
Round A:

Partner 1 completes the full 9/6/3 before tagging Partner 2

Continue alternating partners for the full 2:00.

Partners cannot split a complex.

Score total reps

Round B:

Partners split the work however they choose.

No minimum work requirement before switching.

Substitute C2 Bike or Rower as needed.

Score total combined calories

Read More

Announcements

Join Our WhatsApp Chat!
Want to stay in the loop outside the gym? Join our WhatsApp group — we chat about workouts, meetups, and all things East Village + NYC. Reach out to Connor, Meg, or Becca to get added!

Hold requests and cancellations need to be submitted through our website! DO NOT use Wodify Messaging- we may miss it! You can request a hold here, and request cancellation here. Please read our pricing and policies FAQ as fee’s and limitations apply based on membership type!

CrossFit East River – WOD

Warm-up

General Warm-Up

2:00 Cardio Choice (Row Ideally)

10 Alternating Scorpions

10 Down Dog to Up Dog

:20/:20 World’s Greatest Stretch

10 Alternating Arm Swings

10 Banded Good Mornings

10 Bootstrap Squats

10 Air Squats (tall chest, full depth)

–

Specific Prep

2 Sets

200m Run

8 Medball Front Squats (elbows in, ball stays on the chest)

6 Medball Thrusters (drive through the heel, finish tall before the throw)

10 Seated Medball Russian Twists (feet light, rotate from the ribcage not the arms)

“Burden Run” (Time)

For Time (Teams of 2)

4 Rounds

500/450m Row

40 Wall Balls

400m Medball Run

30 Partner Medball Russian Twist Toss

Workout Flow: Partners split the row and the wall balls in any fashion. Both partners complete the 400m run together with one partner carrying the medball at a time. Each throw on the Russian twist toss counts as 1 rep, so 15 per partner.

Time Cap: 35:00

Score = Time

Wall Ball: 20/14lb (9/6kg) to 10/9ft Target

Medball: 20/14lb (9/6kg)

Goal: 26:00-32:00, roughly 7:00 per round
Stimulus: Leg + Midline Stamina

RPE: 7.5/10

Primary Objective: Complete even work between you and your partner.

Secondary Objective: Consistent round times, each round as close to ~7:00 as possible.

[Burden Run: Levels] (Time)

Level 2:

For Time (Teams of 2)

4 Rounds

450/400m Row

30 Wall Balls

400m Medball Run

30 Partner Medball Russian Twist Toss

Wall Ball: 20/14lb (9/6kg) to 10/9ft

Medball: 20/14lb (9/6kg)

Level 1:

For Time (Teams of 2)

3 Rounds

350/300m Row

24 Wall Balls

200m Medball Run

20 Partner Medball Russian Twist Toss

Wall Ball: 14/10lb (6/4kg) to 10/9ft

Medball: 14/10lb (6/4kg)

Masters 55+:

For Time (Teams of 2)

4 Rounds

400/350m Row

30 Wall Balls

200m Medball Run

20 Partner Medball Russian Twist Toss

Wall Ball: 14/10lb (6/4kg) to 10/9ft

Medball: 14/10lb (6/4kg)

Competitor:

For Time (Teams of 2)

4 Rounds

500/450m Row

40 Wall Balls

400m Medball Run

30 Partner Medball Russian Twist Toss

Wall Ball: 30/20lb (14/9kg) to 10/9ft

Medball: 30/20lb (14/9kg)

Hotel Gym / Travel:

For Time

4 Rounds

2:00 Machine

20 Dual Dumbbell Thrusters

200m Run

10 Dumbbell Weighted Russian Twist (Over and Back = 1 Rep)

Dumbbells: 2 x 35/25lb (15/12kg)

Bad Weather Option:

For Time (Teams of 2)

4 Rounds

500/450m Row

40 Wall Balls

20 Shuttle Runs (Split with Partner)

30 Partner Medball Russian Twist Toss

Wall Ball: 20/14lb (9/6kg) to 10/9ft

Medball: 20/14lb (9/6kg)

Big Class Notes:

Stagger teams on a 2:00 delay to free up rowers and wall ball space, or start half the class on the medball run and have them enter the workout at the row.

PRVN Reset (No Measure)

2 Sets

10 Seated Hip Internal Rotation + External Rotations

:30sec/:30sec KB Calf Smash

:30/:30 Tall Dragon Stretch

5/5 Quadruped Hip Cars

Optional Accessories (Checkmark)

For Quality:

3 Sets:

10/10 Single Leg Foot Elevated Glute Bridge

10-12 Anterior Tib Raises

:30/:30 Side Plank

:30 Weighted Sorenson Hold or Supine Chinese Plank

Read More

Announcements

Join Our WhatsApp Chat!
Want to stay in the loop outside the gym? Join our WhatsApp group — we chat about workouts, meetups, and all things East Village + NYC. Reach out to Connor, Meg, or Becca to get added!

Hold requests and cancellations need to be submitted through our website! DO NOT use Wodify Messaging- we may miss it! You can request a hold here, and request cancellation here. Please read our pricing and policies FAQ as fee’s and limitations apply based on membership type!

CrossFit East River – Body Building

CHEST / BACK (Checkmark)

Push Pull Powerhouse

Block 1 – Chest / Back

E3MOM x 4 (12 Minutes)

8–10 Barbell Incline Bench Press

8–10 Pull-Ups (weighted if able)

Block 2 – Back / Chest

E3MOM x 4 (12 Minutes)

8–12 Bent Over Barbell Rows

10–12 Flat DB Bench Press

Block 3 – Chest / Back

E3MOM x 4 (12 Minutes)

10–15 DB Flys

10–12 Single-Arm DB Rows / side

Block 4 – Finisher

EMOM x 6

M1: 30s Push Ups

M2: 30s Ring Rows

Read More

Announcements

Join Our WhatsApp Chat!
Want to stay in the loop outside the gym? Join our WhatsApp group — we chat about workouts, meetups, and all things East Village + NYC. Reach out to Connor, Meg, or Becca to get added!

Hold requests and cancellations need to be submitted through our website! DO NOT use Wodify Messaging- we may miss it! You can request a hold here, and request cancellation here. Please read our pricing and policies FAQ as fee’s and limitations apply based on membership type!

CrossFit East River – WOD

Warm-up

General Warm-Up

2:00 Cardio Choice (Row Ideally)

–

:20 Alternating Scorpions

:20 Down Dog to Up Dog

:15/:15 Crossbody Lat Stretch

10 Hand to Hand Wrist Circles

10/10 Quadruped Thoracic Rotations

–

2 Sets (Priming the Midline and Pulling Positions):

15 Banded Pull-Aparts

8 Scapular Pull-Ups

10 Hollow Rocks

10 Arch Rocks

:20 Extended Plank Reverse Bridge

–

Specific Prep

2 Sets:

:15 Dead Hang + :15 Active Hang

6 Bar Kip Swings (long body, drive the shoulders through the bar)

5 Ring Rows

:15 Ring Support Hold (locked elbows, rings turned out)

5/5 Single Arm DB Hang Snatch @ Warm-Up Load (punch through, do not press the finish)

–

Then jump into Ring and Bar Muscle-Up progressions and skill practice.

“Hang Time” (2 Rounds for reps)

0:00-7:00, AMRAP

12 Alternating Dumbbell Hang Snatches

4-6-8-10-12… Toes to Bar

-Rest 2:00-

9:00-12:00, AMRAP

10 Bar Muscle-Ups

-Directly Into-

Max Ring Muscle-Ups

Score = Total Reps Completed (2 Sets / Sum Total)

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

Goal: 112+ Reps on the 7:00 AMRAP, plus 15+ total muscle-ups between bar and ring
Stimulus: Grip Endurance / Gymnastics Density

RPE: 9/10

Primary Objective: Keep the dumbbell hang snatches unbroken and the toes to bar in sets of 4 or more.

Secondary Objective: Finish the 10 bar muscle-ups inside 1:30 to leave 1:30 for max ring muscle-ups.

[Hang Time: Levels] (2 Rounds for reps)

Level 2:

0:00-7:00, AMRAP

12 Alternating Dumbbell Hang Snatches

4-6-8-10-12… Toes to Bar

-Rest 2:00-

9:00-12:00, AMRAP

10 Chest to Bar Pull-Ups

-Directly Into-

Max Bar Muscle-Ups

Dumbbell: 35/25lb (15/12kg)

Level 1:

0:00-7:00, AMRAP

12 Alternating Dumbbell Hang Snatches

4-6-8-10-12… Hanging Knee Raises

-Rest 2:00-

9:00-12:00, AMRAP

10 Banded Strict Pull-Ups

-Directly Into-

Max Ring Rows

Dumbbell: 25/15lb (12/7kg)

Masters 55+:

0:00-7:00, AMRAP

12 Alternating Dumbbell Hang Snatches

4-6-8-10-12… Toes to Bar

-Rest 2:00-

9:00-12:00, AMRAP

10 Chest to Bar Pull-Ups

-Directly Into-

Max Muscle-Ups (Can be bar or ring)

Dumbbell: 30/20lb, 14/9kg

Competitor:

0:00-7:00, AMRAP

12 Alternating Dumbbell Hang Snatches

4-6-8-10-12… Toes to Bar

-Rest 2:00-

9:00-12:00, AMRAP

10 Bar Muscle-Ups

-Directly Into-

Max Ring Muscle-Ups

Dumbbell: 70/50lb (32/22.5kg)

Hotel Gym / Travel:

0:00-7:00, AMRAP

12 Alternating Dumbbell Hang Snatches

4-6-8-10-12… V-Ups

-Rest 2:00-

9:00-12:00, AMRAP

20/15 Strict Pull-Ups

-Directly Into-

Max Strict Dips in Remaining Time

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

Big Class Notes:

We can run in heats to separate out the class a bit for Ring Space if that is limited. The goal would be to run on a 3:00 delay to allow for more space on the rig at specific times.

PRVN Reset (No Measure)

For Quality:

2 Sets:

:45/side Hip Flexor Stretch with Posterior Tilt

:45/side Banded Lat Stretch or Doorframe Lat Stretch

6/side Thread the Needle Stretch Thoracic Rotation (3 sec hold each side)

1:00 Wall Figure 4 Stretch / side

Intent: Restore hip flexor length and decompress the lat and thoracic spine after repeated overhead and hip flexion demands across a long chipper.

Optional Accessories (Checkmark)

For Quality:

3 Sets:

10-12 Dumbbell Bench Press, moderate

15 Barbell Hip Thrust , moderate

10-12 Ring Hamstring Curls

10/10 Tall Kneeling Paloff Press

:20/:20 Star Plank

Choice on Load

Read More

Announcements

Join Our WhatsApp Chat!
Want to stay in the loop outside the gym? Join our WhatsApp group — we chat about workouts, meetups, and all things East Village + NYC. Reach out to Connor, Meg, or Becca to get added!

Hold requests and cancellations need to be submitted through our website! DO NOT use Wodify Messaging- we may miss it! You can request a hold here, and request cancellation here. Please read our pricing and policies FAQ as fee’s and limitations apply based on membership type!

CrossFit East River – WOD

Warm-up

General Warm-Up

2:00 Cardio Choice

–

:30 Jump Rope Practice (Easy Singles, Relaxed Elbows)

10 Deep Lunge Mountain Climbers

10 Bend and Bow

10/10 Single Leg Toe Touches

10 Knee Hug + Lunge and Twist

:20 Back Slaps

:30/:30 Banded Front Rack Stretch

–

2 Sets (Priming the Hinge and Front Rack):

10 Dual Kettlebell Deadlifts

50ft (15m) Dual Kettlebell Front Rack Carry

5 Barbell Good Mornings

:20 Behind the Neck Elbow Punch Throughs

5 Tall Muscle Cleans

–

Specific Barbell Prep

w/light loads

1 Deadlift + 3 Deadlifts to 1″ Off the Floor, focusing on pushing through the floor and making sure the back angle stays consistent and midline neutral.

3 Barbell Squat Jumps

–

2 Sets:

2 Floating Deadlifts @ Building Loads

50ft (15m) Dual Kettlebell Front Rack Carry

–

Work up to working loads here

Deadlift (Every 4:00 x 4 Sets
5 Floating Deadlifts
+
100ft (30m) Dual Kettlebell Front Rack Carry)

Loading Notes:

Floating Deadlift : Standing on Riser, Stand to the Hip then move back to about 2-3in off the floor then back to the hip.

– Perform @ 60% of 1RM Deadlift @ 31×1 Tempo

Dual Kettlebell Front Rack Carry: Perform @ challenging unbroken loads. Be sure to reinforce quality technique and form on the Dual Kettlebell Clean to the Front Rack

“Barbell Buddha” (4 Rounds for reps)

For Reps

4 Sets

1:30 AMRAP

5 Squat Cleans

60 Double Unders

Max Power Cleans

Rest :30 between sets

Score = Total Reps (Squat Cleans + Double Unders + Max Power Cleans)

Barbell: 135/95lb (61/43kg)

Goal: ~7 Power Cleans per set
Stimulus: Barbell Cycling Sprint

RPE: 7.5/10

Primary Objective: Reach the max power cleans in every one of the four windows.

Secondary Objective: Repeat the same power clean number across all four sets.

[Barbell Buddha: Levels] (4 Rounds for reps)

Level 2:

For Reps

4 Sets

1:30 AMRAP

5 Squat Cleans

45 Double Unders

Max Power Cleans

Rest :30 between sets

Barbell: 115/75lb (52/34kg)

Level 1:

For Reps

4 Sets

1:30 AMRAP

5 Squat Cleans

90 Single Unders

Max Hang Power Cleans

Rest :30 between sets

Barbell: 75/55lb (34/25kg)

Masters 55+:

For Reps

4 Sets

1:30 AMRAP

5 Squat Cleans

50 Double Unders

Max Power Cleans

Rest :30 between sets

Barbell: 95/65lb, 43/30kg

Competitor:

For Reps

4 Sets

1:30 AMRAP

5 Squat Cleans

60 Double Unders

Max Power Cleans

Rest :30 between sets

Barbell: 155/105lb (70/48kg)

Hotel Gym / Travel:

For Reps

4 Sets

1:30 AMRAP

5 Dual Dumbbell Squat Cleans

60 Double Unders or 90 Single Unders

Max Dual Dumbbell Power Cleans

Rest :30 between sets

Dumbbells: 2 x 50/35lb (22.5/15kg)

Big Class Notes:

Stagger heats by one set if bars or rope space is tight; one group works while the other resets the rope lane.

PRVN Reset (No Measure)

:30/:30 Scorpion Stretch

1:00/1:00 Elevated Pigeon Stretch

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

1:00 Childs Pose

1:00 Cobra Pose

Optional Accessories (Checkmark)

For Quality:

3 Sets:

8-10 Reverse Nordic Curls

50ft (15m) Reverse Sled Drag , moderate load @ smooth and controlled pace

50ft (15m) Sled Push, moderate load @ smooth and controlled pace

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CrossFit East River – HYROX

“Repeat Offender” (Time)

For Time

4 Sets:

30/22 Calorie Echo Bike

5 Burpee Box Jump Overs

20 AbMat Sit-Ups

5 Burpee Box Jump Overs

400m Run

Rest 1:00 b/t sets

Time Cap: 32:00

Score = Time

Box: 24/20in

Bike Alternative: 1000/900m Bike Erg, 32/24 Calorie Assault Bike

Goal: 5:45-7:00 per set (27:00-32:00)
Stimulus: Aerobic Repeatability

RPE: 6/10

Primary Objective: Hold a comfortably hard, sustainable pace across all four sets without letting the effort drift into a high-intensity piece.

Secondary Objective: Use the 1:00 rest to reset breathing and keep each set looking and feeling the same.

[Repeat Offender: Levels] (Time)

Level 2:

For Time

4 Sets:

24/18 Calorie Echo Bike

5 Burpee Box Jump Overs

20 AbMat Sit-Ups

5 Burpee Box Jump Overs

400m Run

Rest 1:00 b/t sets

Box: 24/20in

Bike Alternative: 900/800m Bike Erg, 27/22 Calorie Assault Bike

Level 1:

For Time

4 Sets:

18/13 Calorie Echo Bike

4 Burpee Box Step-Overs

15 AbMat Sit-Ups

4 Burpee Box Step-Overs

200m Run

Rest 1:00 b/t sets

Box: 20in

Bike Alternative: 800/700m Bike Erg, 20/14 Calorie Assault Bike

Masters 55+:

For Time

4 Sets:

24/18 Calorie Echo Bike

5 Burpee Box Step-Overs

15 AbMat Sit-Ups

5 Burpee Box Step-Overs

400m Run

Rest 1:00 b/t sets

Box: 20in

Bike Alternative: 900/800m Bike Erg, 27/22 Calorie Assault Bike

Competitor:

For Time

4 Sets:

30/22 Calorie Echo Bike

8 Burpee Box Jump Overs

20 GHD Sit-Ups

8 Burpee Box Jump Overs

400m Run

Rest 1:00 b/t sets

Box: 24/20in

Hotel Gym / Travel:

For Time

4 Sets:

32/26 Calorie Machine

5 Burpee Box Jump Overs or Burpee Bench Jump Overs

20 AbMat Sit-Ups

5 Burpee Box Jump Overs or Burpee Bench Jump Overs

400m Run

Rest 1:00 b/t sets

Dumbbell (if subbing sit-ups for weighted): 1 x 25/15lb (12/7kg)

Bad Weather Option:

For Time

4 Sets:

30/22 Calorie Echo Bike

5 Burpee Box Jump Overs

20 AbMat Sit-Ups

5 Burpee Box Jump Overs

16 Shuttle Runs or 500/450m Row

Rest 1:00 b/t sets

Big Class Notes:

Start athletes on a 2:00 delay to free up bikes and boxes or start half the class on the run and finish each set with the Bike. If you need 3 groups, the delayed waterfall start is the best approach to the day.

PRVN Reset (No Measure)

For Quality:

2 Sets:

1:00 Elevated Prayer Stretch

:20/:20 Copenhagen Plank

10 Wall Press Dead-Bugs

5/5 Kneeling Wall Rotations

Intent: Restore positions, work on bracing and full body mobility work.

Optional Accessories (Checkmark)

For Quality:

4 Sets:

10/10 Single Leg GHD Hip Extension

:15/:15 Side Star Plank

:30 Weighted Wall Sit

1:00 Glute Bridge Hold

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