Today's WOD

Your workout of the day!

WOD – Sat, Mar 28

March 23, 2026

Announcements

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CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Prep

400m Run

–

2 Sets

10 Alt Scropions

20 Bear Plank Shoulder Taps

5/5 Single Arm Kettlebell Sumo Deadlifts

:10 Hollow Hold

10 Alternating V-Ups

:20/:20 Side Plank

Specific Prep

6 Push-Ups

8 Russian Kettlebell Swings + 8 American Kettlebell Swings

8 Bar Kip Swings

6 Knee Raises

4 Kipping Knees to Chest

6 Push-Ups

4/4 Kettlebell Snatch

4-6 Toes to Bar Progression Building to Toes to Bar (Toes to Target / Alt Toes to Target / Knees to Elbows)

–

Last minute touches and getting to working loads on the

“Monopoly” (Time)

For Time | With a Partner

400m Run (Carrying Kettlebell)

50 Deficit Push-Ups

50 Kettlebell Snatches

50 Toes to Bar

100 Push-Ups

100 American Kettlebell Swings

100 Abmat Sit-Ups

400m Run (Carrying Kettlebell)

Run: Both partners run together. 1 partner carries the kettlebell, switch at any time.

All movements: 1 partner works, 1 partner holds a plank. Switch as needed.

Kettlebell: 53/35lb (24/16kg)

Deficit Push-Ups: 45/25lb, 20/10kg plates
Goal: 20-25 minutes

Time Cap: 30 minutes

RPE: 7-8/10

Stimulus: Muscular Endurance / Aerobic Capacity / Partner Strategy

Primary Objective: Manage the plank hold as the working currency of this workout. The partner in plank is not resting — they are working. Smart breaks and timed switches protect both athletes from hitting failure on the plank will keep the work rate high throughout.

Secondary Objective: Move efficiently through all movements and keep consistent sets on each movement throughout.

[Monopoly: Level 2, Level 1, Master 55+] (Time)

Level 2

Kettlebell: 44/26lb (20/12kg)

Deficit Push-Ups: 45/25lb Plates

—

Level 1

For Time | With a Partner

400m Run (Carrying Kettlebell)

40 Push-Ups

40 American Kettlebell Swings

40 Hanging Knee Raises

80 Push-Ups

80 Russian Kettlebell Swings

80 Abmat Sit-Ups

400m Run (Carrying Kettlebell)

Kettlebell: 35/18lb (16/8kg)

—

Masters 55+

For Time | With a Partner

400m Run (Carrying Kettlebell)

50 Push-Ups

50 Kettlebell Snatches

50 Toes to Bar

80 Push-Ups

80 American Kettlebell Swings

80 AbMat Sit-Ups

400m Run (Carrying Kettlebell)

Kettlebell: 44/26lb (20/12kg)

[WOD: Competitor & Travel] (Time)

Competitor

For Time | With a Partner

400m Run (Carrying Kettlebell)

50 Deficit Push-Ups

50 Kettlebell Snatches

50 Toes to Bar

100 Push-Ups

100 American Kettlebell Swings

100 AbMat Sit-Ups

400m Run (Carrying Kettlebell)

Kettlebell: 70/53lb (32/24kg)

Deficit Push-Ups: 45/25lb, 20/10kg plates

—

Travel/Hotel

For Time | Solo

400m Run (Carrying Dumbbell)

30 Deficit Push-Ups (off dumbbells)

30 Alternating Dumbbell Snatches

30 V-Ups

50 Push-Ups

50 Alternating Dumbbell Snatchs

50 Sit-Ups

400m Run (Carrying Dumbbell)

1st Snatches, Dumbbell: 1 x 50/35lb (22.5/12kg)

2nd Snatches, Dumbbell: 1 x 35/25lb (12/7kg)

Mobility (Checkmark)

PRVN Mobility #5

1:00 Elevated Prayer Stretch

1:00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00/1:00 Thread the Needle Stretch

Optional Accessories (Checkmark)

For Quality

4 Sets:

10 Ring Face Pulls

10 Ring V-Outs

:30 Wall Facing Handstand Hold

WOD – Fri, Mar 27

March 22, 2026

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General to Specific Warm-Up

2:00 Bike

–

10 Bootstrap Squats

10 Alt Box Step-Ups

10 Dog Toe Touches

5 Pike Push-Ups

–

8 Medball Front Squats

8 Medball Presses

8 Alt Box Step-Ups + 4 Box Jumps (Step-Down)

4 Inchworm Push-Ups + 4 Down Dog Pike Push-Ups

–

8 Wall Balls

8 Box Jump Overs

12/9 Calorie Bike

Specific Barbell Prep (From the Rack)

3 Sets: Adding Loads

Pause Dip and Drive

Pause Dip and Split Jerk w/3 sec Pause in Catch

Split Jerk

–

Then Build to working weights in sets of 1-2 reps at a time

Split Jerk (Weightlifting Variable Reps & Sets)

Starting @ 60% on Set 1 (4 Reps), and increasing by feel to a heavier double at around an 8/10 RPE on Set 6.

Modifications:

Adjust to Push Jerk / Push Press / or Even Strict Press if needed

Adjust to Dual Dumbbell Split Jerk, Push Jerk, or Push Press

Level 1:

As prescribed, but add in a pause in the dip and the catch before standing back to center to reinforce quality positions here.

“Wild Card” (4 Rounds for calories)

For Calories

4 Sets:

1:30 AMRAP / 1:30 Rest

15 Wall Balls

10 Box Jump Overs

– Max Calorie Echo Bike

Wall Ball: 20/14lb, 9/6kg, 10/9ft

Box Height: 24/20in

[Wild Card: Level 2, Level 1, Master 55+] (4 Rounds for calories)

Level 2:

4 Sets

1:30 AMRAP / 1:30 Rest

12 Wall Balls

8 Box Jump Overs

Max Calorie Echo Bike

Wall Ball: 20/14lb, 9/6kg, 10/9ft

Box Height: 24/20in

—

Level 1:

1:30 AMRAP / 1:30 Rest

12 Wall Balls

8 Box Jump Overs

Max Calorie Echo Bike

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

Box Height: Choice on Height

—

Masters 55+:

4 Sets

1:30 AMRAP / 1:30 Rest

12 Wall Balls

8 Box Jump Overs

Max Calorie Echo Bike

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

Box Height: 24/20in

[Wild Card: Competitor & Travel] (4 Rounds for calories)

Competitor:

4 Sets

1:30 AMRAP / 1:30 Rest

15 Wall Balls

10 Box Jump Overs

Max Calorie Echo Bike

Wall Ball: 30/20lb, 14/9kg

Box Height: 24/20in

—

Travel / Hotel:

4 Sets

1:30 AMRAP / 1:30 Rest

12 Dual Dumbbell Thrusters

8 Lateral Burpees Over Dumbbells

Max Distance Run (Treadmill)

Dumbbells: 2 x 35/25lb (16/12kg)

Mobility (Checkmark)

PRVN Mobility #3

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00 Child’s Pose

1:00/1:00 Wall Figure 4 Stretch

Optional Accessories (Checkmark)

For Quality:

3-4 Sets:

8/8 Single Arm DB or KB Z-Press

8/8 Dual Dumbbell Bulgarian Split Squat

WOD – Thu, Mar 26

March 21, 2026

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Prep

2:00 Cardio Choice

–

2 Sets:

2 x 25/25ft (7.5/7.5m) Lateral Shuffle

10 Deep Lunge Mountain Climbers

8 Scapular Pull-Ups

5/5 Single Arm Ring Rows 2020 Tempo

10 Ring V-Outs

Specific Prep:

2 Sets

1 Wall Walk + :15 Nose to Wall Hold

5 Muscle-Up Rows

:05 Ring Support Hold + Slow Lowering + :05 Bottom of Ring Dip Hold

5 Strict Knee Raises

:10 Tuck L-Hang Hold

–

Then go through specifics for the gymnastics strength EMOM

Gymnastics Strength EMOM (Checkmark)

very 1:15 x 10 Sets, Alternating Stations

Station 1:

:10 Ring Row to Chest Hold + Transition to Bottom of Dip + :10 Bottom of Dip Hold + Transition to Support + :10 Ring Support Hold + :05 Eccentric Dip

Station 2:

:20 Tuck Front Lever Hold
Level 2: Use Toenail Spot for All Positions , On the Tuck Front Lever Adjust to Single Leg Tuck Front Lever and Other Lightly on the Floor

Level 1:

Station 1:

5 Ring Rows @ 31×3 Tempo (3 count down, 1 count pause, pull fast to chest, 3 count hold at chest

Station 2:

:10-:15 Ring Support Hold w/Toenail Spot + :20 Hollow Hold

“Stacked Deck” (AMRAP – Rounds and Reps)

For Rounds + Reps

12:00 AMRAP

1-2-3-4-5

Wall Walk

2-4-6-8-10

Strict Pull-Ups

Shuttle Run

Wall Walk: 10in From the Wall

Shuttle Run = 25/25ft (7.5/7.5m)
Goal: 5+ Rounds, Into Round

RPE: 8-8.5/10

Stimulus: Gymnastics Endurance / Upper Body Pushing and Pulling

Primary Objective: Manage the wall walk volume as the ladder climbs. The sets feel small early and compound quickly. Athletes who move efficiently and stay tight on the wall will protect their pulling capacity on the strict pull-ups.

Secondary Objective: Keep the strict pull-ups unbroken in the early rounds. As the ladder climbs into sets of 6, 8, and 10 reps, planned breaks are smarter than failed reps. The shuttle run is more of a short reset for the arms. Use it.

[Stacked Deck: Level 2, Level 1, Master 55+] (AMRAP – Rounds and Reps)

Level 2

12:00 AMRAP

1-2-3-4-5… Wall Walks

2-4-6-8-10…

Strict Banded Pull-Ups

Shuttle Run

Shuttle Run = 25/25ft (7.5/7.5m)

Wall walk distance to 20in from wall

—

Level 1

12:00 AMRAP

1-2-3-4-5… Wall Walks

2-4-6-8-10… Ring Rows or Jumping Pull-Ups

Shuttle Run

Shuttle Run = 25/25ft (7.5/7.5m)

Wall walk distance to 30in from wall or Box Pike Walk-Ups

—

Masters 55+

12:00 AMRAP

1-2-3-4-5… Wall Walks

2-4-6-8-10…

Strict Pull-Ups

Shuttle Run

Shuttle Run = 25/25ft (7.5/7.5m)

Wall walk distance to 20in from wall

[Stacked Deck: Competitor & Travel] (AMRAP – Rounds and Reps)

Competitor:

For Rounds + Reps

12:00 AMRAP

1-2-3-4-5

Wall Walk

2-4-6-8-10

Strict Chest to Bar Pull-Ups

Shuttle Run

Wall Walk: 10in From the Wall

Shuttle Run = 25/25ft (7.5/7.5m)

—

Travel / Hotel:

As prescribed or sub

4-8-12-16.. Ice Skater Hops for Shuttle Runs

Mobility (Checkmark)

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)

For Quality:

3-4 Sets:

16 Dual Kettlebell Alt Gorilla Row

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

:30 Hollow Hold

WOD – Tue, Mar 24

March 19, 2026

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Prep

2:00 Row

–

2 Sets

10 Alternating Scorpions

10 Plank Shoulder Taps

10 Deep Lunge Mountain Climbers

:10 Hollow Hold

10 V-Ups

Specific Prep

Go over Bench Press and GHD Sit-Ups Technique and Progressions

–

8/6 Calorie Row

8 Empty Barbell Bench Press

8 GHD Sit-Ups (Short Range of Motion)

4 Burpees to Target

–

8/6 Calorie Row

6 Barbell Bench Press @ 40-50%

8 GHD Sit-Ups (Increased Range of Motion)

3 Burpees to Target

–

8/6 Calorie Row

4 Empty Barbell Bench Press 50-60%

8 GHD Sit-Ups (Full Range of Motion)

2 Burpees to Target

“House of Cards” (16 Rounds for time)

20:00 EMOM

minute 1: 15/12 Calorie Row

minute 2: 10 Bench Press

minute 3: 15 GHD Sit-Ups

minute 4: 10 Burpees to Target

minute 5: Rest

Bench Press @ 60% of 1RM

Burpee Target: Out of Reach
Goal: All four working minutes completed with :10-:15 to spare | Consistent output across all 4 rounds

RPE: 7.5-8/10

Stimulus: Aerobic Capacity / Upper Body Pressing Endurance

Primary Objective: Protect the bench press across all 4 rounds. At 60% the load should be manageable and unbroken every minute — if athletes are grinding reps or missing the window, the load is too heavy.

Secondary Objective: Use the rest minute. A full minute of intentional recovery is built into this EMOM for a reason. Athletes should breathe down, shake out, and arrive at the row ready to move, not still recovering from the burpees.

[House of Cards: Level 2, Level 1, Master 55+] (16 Rounds for time)

Level 2

20:00 EMOM

Minute 1: 12/9 Calorie Row

Minute 2: 10 Bench Press

Minute 3: 15 GHD Sit-Ups

Minute 4: 8 Burpees to Target

Minute 5: Rest

Bench Press @ 60% of 1RM

Burpee Target: Out of Reach

—

Level 1

20:00 EMOM

Minute 1: 10/7 Calorie Row

Minute 2: 10 Bench Press

Minute 3: 15 Abmat Sit-Ups

Minute 4: 8 Burpees

Minute 5: Rest

Bench Press @ 60% of 1RM

—

Masters 55+

20:00 EMOM

Minute 1: 12/9 Calorie Row

Minute 2: 10 Bench Press

Minute 3: 12 GHD Sit-Ups

Minute 4: 8 Burpees to Target

Minute 5: Rest

Bench Press: 60% of 1RM

Burpee Target: Out of Reach

[House of Cards: Competitor & Travel] (16 Rounds for time)

Competitor

20:00 EMOM

Minute 1: 18/14 Calorie Row

Minute 2: 10 Bench Press

Minute 3: 18 GHD Sit-Ups

Minute 4: 10 Burpees to Target

Minute 5: Rest

Bench Press @ 60% of 1RM

Burpee Target: 4-6 in out of reach

—

Travel/Hotel

20:00 EMOM

Minute 1: 200m Run

Minute 2: 10 Dual Dumbbell Bench Press

Minute 3: 15 Abmat Sit-Ups

Minute 4: 10 Burpees

Minute 5: Rest

Dumbbells: 2 x 50/35lb (22.5/12kg)

Accessories (Checkmark)

For Quality

3 Sets:

10/10 Half Kneeling Paloff Press with Rotation

20 Renegade Row

10 Dumbbell Rolling Tricep Extensions

Rotational Work + bodybuilding

Mobility (Checkmark)

PRVN Mobility #5

1:00 Elevated Prayer Stretch

1:00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00/1:00 Thread the Needle Stretch

WOD – Mon, Mar 23

March 18, 2026

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Warm-Up

400m Run

:30/:30 Samson Stretch and Lunge

:30/:30 Active Pigeon Pose

10/10 Single Leg Glute Bridges

:30 Glute Bridge Hold

–

10 Bootstrap Squats

10m Knee Hug + Lunge and Twist

10m Ostrich Walk

10m A-Skips + 10m B-Skips

10/10m Running Heel Pulls

Specific Prep and Primer

10 Empty Barbell Back Squats

5 Squat Jumps

10 Medball Step-Overs

–

8 Back Squats @ 40-50%

3 Broad Jumps, Moderate effort / distance

8 Medball Box Step-Overs

–

6 Back Squats @ 50-55%

3 Broad Jumps, Moderate effort / distance

6 Medball Box Step-Overs

Back Squat (Weightlifting Variable Reps & Sets)

Modifications:

Box Squat : For Knee Issues and or Back Issues

Bulgarian Split Squat: For Lower Back / SI Joint Limitations

Sub Squat Jumps for Broad Jumps

Level 1:

Every 3:00 x 4 Sets

6-8 Back Squats @ 6-7 RPE

+

3 Squat Squats

“King Me” (Time)

For Time

400m Run

80 Air Squats

800m Run

40 Medball Box Step-Overs

400m Run

80 Air Squats

200m Run

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

Box: 24/20in
Score = Total Time

Goal: 16:00-20:00

Time Cap: 20:00

Stimulus: Aerobic Endurance / Lower Body Muscular Endurance

RPE: 8-8.5/10

Primary Objective: Manage the running pace across all four efforts. The 800m is the centerpiece of this workout, athletes who run it too hard will arrive at the box step-overs in a bad spot and feel the back half of the chipper in their legs.

Secondary Objective: Protect the air squat mechanics under fatigue. With 160 total reps split across two sets, the focus will be on consistent depth, braced midline, and steady breathing on every rep.

[King Me: Level 2, Level 1, Master 55+] (Time)

Level 2

For Time

400m Run

60 Air Squats

800m Run

30 Medball Box Step-Overs

400m Run

60 Air Squats

200m Run

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

Box: 24/20in

—

Level 1

For Time

200m Run

60 Air Squats

400m Run

30 Medball Box Step-Overs

400m Run

60 Air Squats

200m Run

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

Box: 20/16in

—

Masters 55+

For Time

400m Run

60 Air Squats

800m Run

30 Medball Box Step-Overs

400m Run

60 Air Squats

200m Run

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

Box: 24/20in

[WOD: Competitor & Travel] (Time)

Competitor

For Time

400m Run

80 Air Squats

800m Run

40 Medball Box Step-Overs

400m Run

80 Air Squats

200m Run

Medball: 30/20in

Box: 24/20in

—

Travel/Hotel

For Time

400m Run

80 Air Squats

800m Run

40 Dumbbell Bench Step-Overs

400m Run

80 Air Squats

200m Run

Dumbbell: 1 x 35/25lb (16/12kg)

Box or Bench: 24/20in

Mobility (Checkmark)

PRVN Mobility #8

1:00/1:00 Elevated Pigeon Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Single Leg Forward Fold

Optional Accessories (Checkmark)

3 Sets

15/15 Banded Terminal Knee Extensions

10/10 Single Leg Barbell Hip Thrust

–

3 Sets:

:15/:15 Side Star Plank

:15/:15 Copenhagen Plank

WOD – Sun, Mar 22

March 17, 2026

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Prep

2:00 Cardio Choice

–

2 Sets:

:15 Passive Hang + :15 Active Hang

5 Strict Knee Raises

:15 Wall Supported Handstand Hold

10 Arch Ups + :10 Arch-Up Hold

15 Russian Twists (Over and Back = 1 Rep) / Unweighted

–

Go over specifics for Handstand Hold, Ball Ups, Hip Extensions, and Banded Chops

– Tackle touches and a few reps on each.

Specific Conditioning Primer

@ 70%

3 Burpee Pull-Ups

9/7 Calorie Bike

3 Burpee Pull-Ups

–

@ 80-85%, just under pace for workout

3 Burpee Pull-Ups

9/7 Calorie Bike

3 Burpee Pull-Ups

Gymnastics Strength EMOM (Checkmark)

16:00 EMOM

Minute 1: :20-:30 Handstand Hold

Minute 2: 1-2 Ring Ball-Ups w/ Slow Eccentric

Minute 3: 15 GHD Hip Extensions

Minute 4: 8/8 Banded Chop (Low to High, High to Low )

*Alt Rounds of High to Low and Low to High on the Banded Chops

Competitor: Freestanding Handstand Hold

Level 2&3, Masters 55+:: Wall Facing Handstand Hold

Level 1: Box Piked Handstand Hold

“Fast and Furious” (Time)

3 Sets: For Time

5 Burpee Pull-Ups

15/10 Calorie Echo Bike

5 Burpee Pull-Ups

Rest 2:00 b/t sets

Pull-Up Bar: Out of reach of hands at full extension of the arms
Score = Total Running Time

Goal: Sub 2:00 per set / Ideally 1:30-2:00

RPE: 9/10 , This should feel like a full sprint every set

Stimulus: Short Sprint / Aerobic Power / Upper Body Pulling

Primary Objective: Sprint. This is not a workout for pacing, plan attack every set like it’s a single max effort and use the 2:00 rest to fully reset.

Secondary Objective: Stay clean on the Burpee Pull-Up, jump to the bar with control and pull aggressively. This is where the workout will slow down significantly specifically after the bike if you aren’t intentional about your movement.

[Fast and Furious: Level 2, Level 1, & Masters 55+] (Time)

Level 2

3 Sets: For Time

5 Burpee Pull-Up

15/10 Calorie Echo Bike

5 Burpee Pull-Up

Rest 2:00 b/t sets

Pull-Up Bar: At top end of reach of hands at full extension of the arms

—

Level 1

3 Sets: For Time

5 Burpee + Jumping Pull-Up

10/7 Calorie Echo Bike

5 Burpee + Jumping Pull-Up

Rest 2:00 b/t sets

Choose a Pull Up Bar that allows you to sink into a quarter squat and then jump up to chin-over bar

—

Masters 55+

3 Sets: For Time

5 Burpee Pull-Up

12/9 Calorie Echo Bike

5 Burpee Pull-Up

Rest 2:00 b/t sets

Pull-Up Bar: At top end of reach of hands at full extension of the arms

[Fast and Furious: Competitor & Travel] (Time)

Competitor

3 Sets: For Time

5 Burpee Bar Muscle-Ups

18/13 Calorie Echo Bike

5 Burpee Bar Muscle-Ups

Rest 2:00 b/t sets

—

Travel/Hotel

3 Sets: For Time

5 Burpee Pull-Ups

200m Run

5 Burpee Pull-Ups

Rest 2:00 b/t sets

Mobility (Checkmark)

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)

Optional Accessories (Checkmark)

For Quality

3 Sets:

10-12 Reverse Wrist Curls

8/8 Bird-Dog Rows

30* Flutter Kicks

*Flutter Kick (1 Rep) = Right + Left

WOD – Sat, Mar 21

March 16, 2026

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

2 Sets:

1:00 Row

10 Bend and Bows

10/10 Quaduped Thoracic Rotations

6 Inchworm to Hollow Hold

10 Cossack Squats

–

200/150m Row

5 Plate Ground to Overhead

:10 Overhead Plate Hold

10 Plate Hug Reverse Lunges

–

1-2 Sets

200/150m Row

5 Plate Ground to Overhead

6 Plate Overhead Walking Lunges

“The Rundown” (AMRAP – Rounds and Reps)

24:00 AMRAP (With a Partner)

2k Row (Split) / Partner Bear Hug Sandbag Hold

–

4 Rounds: Alternating Full Rounds with Partner

12 Plate Ground to Overhead

50ft (15m) Plate Overhead Walking Lunges

Plate: 45/25lb, 20/10kg

Sandbag: 150/100lb , 68/45kg

*Alternative to the Bag is Dual KB Front Rack Hold @ 2 x 53/35lb, 24/16kg
Score = Rounds + Reps

Goal: ~ 2 Rounds

RPE: 8/10, This is sustained effort, not a sprint

Stimulus: Partner Aerobic Conditioning / Muscular Endurance / Midline Stability

Primary Objective: Split the row efficiently and transition to the floor work without burning out your partner. Communicate the split before the clock starts with an even 250m split or 500m split to allow for enough time to hold pace while not burning out your partner on the bag.

Secondary Objective: Keep the sandbag hold honest during the row. The partner holding the bag needs to be holding the bag in order for each partner to be rowing. They shouldn’t be putting the bag down.

[The Rundown: Level 2, Level 1, & Masters 55+] (AMRAP – Rounds and Reps)

Level 2

24:00 AMRAP

2k Row (Split) / Partner Sandbag Hold

—

4 Rounds: Alternating

10 Plate Ground to Overhead

40ft (12.5m) Overhead Walking Lunges

Plate: 45/25lb, 20/10kg

Sandbag: 100/70lb, 45/32kg

—

Level 1

24:00 AMRAP

1k Row (Split) / Partner Plank Hold

—

4 Rounds: Alternating

10 Plate Ground to Overhead

25ft (7.5m) Overhead Walking Lunges

Plate: 25/15lb, 10/5kg

Sandbag: 70/50lb, 32/22.5kg or sub goblet front rack hold

—

Masters 55+

24:00 AMRAP

1.5k Row (Split) / Partner Sandbag Hold

—

4 Rounds: Alternating

10 Plate Ground to Overhead

40ft (12.5m) Overhead Walking Lunges

Plate: 45/25lb, 20/10kg

Sandbag: 100/70lb, 45/32kg

[The Rundown: Competitor & Travel] (AMRAP – Rounds and Reps)

Competitor

24:00 AMRAP

2k Row (Split) / Partner Sandbag Hold

—

4 Rounds: Alternating

10 Dual Dumbbell Ground to Overhead

50ft (15m) Dual Dumbbell Overhead Walking Lunge

Dumbbells: 2 x 35/25lb, 15/12kg

Sandbag: 200/150lb, 90/68kg

—

Travel/Hotel: Solo

24:00 AMRAP

400m Run

—

4 Rounds: Alternating

10 Alt Dumbbell Snatch

16 Single Arm Overhead Lunges

Dumbbell: 1 x 50/35lb, 22.5/15kg

Mobility (Checkmark)

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00 Child’s Pose

1:00/1:00 Wall Figure 4 Stretch

Optional Accessories (Checkmark)

For Quality

3 Sets:

6/6 Crossover Box Step-Down (30×1 Tempo)

100ft (30m) Reverse Sled Drag , For Load @ smooth and controlled pace

WOD – Mon, Mar 16

March 15, 2026

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Prep

1:30 Cardio Choice

–

10 PVC Pipe Passthroughs

8/8 PVC Pipe Around the Worlds

:15/:15 PVC Pipe Prayer Stretch

5/5 World’s Greatest Stretch

:15 Extended Plank Reverse Bridge

:15 Hollow Hold

Specific Prep

3 Hang Snatch High Pull

3 Hang Muscle Snatch

3 Overhead Squat

3 Snatch Balance

3 Hang Squat Snatch

–

Add Loads

Hang Snatch

3 Sets x 3 Reps, Building to Starting Weights

Warm-Up and Primer for Metcon

@ Warm-Up Loads

3 Dumbbell Burpees

3 Dual Dumbbell Hang Muscle Snatch

5 Dual Dumbbell Front Squats

7 Bar Kip Swings

5 Strict Knee Raises

–

@ Warm-Up Weights

2 Devils Press

4 Dual Dumbbell Front Squat

2-4 Kipping Knees to Chest

2-4 Kipping Toes to Target or Alt Toes to Target

2-4 Reps @ Toes to Bar or Modification for the Day

–

@ Working Weights

2 Devils Press

4 Dual Dumbbell Front Squat

2-4 Reps @ Toes to Bar or Modification for the Day

Hang Snatch (Weightlifting Variable Reps & Sets)

Starting @ 60% on Set 1 (4 Reps), and increasing by feel to a heavier double at around an 8/10 RPE on Set 5.

The Hang Snatch can be either a Power Snatch or a Squat Snatch. Ideally we catch high and start catching lower and lower on each set

Modifications:

Level 1: 5 Hang Power Snatch @ light to moderate loads (each set across)

Movement Limitations: Adjust to Hang Cleans or Dumbbell Snatch

“Skyscraper” (Time)

For Time

Every 2:30 x 5 Sets

4 Devils Press

6 Dumbbell Front Squats

10 Toes to Bar

Dumbbells: 2 x 50/35lb, 22.5/15kg
Score = Slowest Time / Set

Goal: Complete all 5 sets in 1:45-2:15 each. Athletes should have :15-45 seconds of rest every interval.

RPE: 8/10

Stimulus: Dumbbell Conditioning / Interval Power Endurance

Primary Objective: Move efficiently through all three movements with clean efficiency (extra emphasis on the Devils Press here)

Secondary Objective: Keep all movements unbroken

[Skyscraper: Level 2, Level 1, & Masters 55+] (Time)

Level 2

Every 2:30 x 5 Sets

4 Devils Press

6 Dumbbell Front Squats

10 Toes to Bar

Dumbbells: 2 x 35/25lb, 16/12kg

—

Level 1

Every 2:30 x 5 Sets

4 Dumbbell Deadlift + 4 Overhead Press

6 Dumbbell Front Squats

10 Hanging Knee Raises

Dumbbells: 2 x 25/15lb, 12/7kg

—

Masters 55+

Every 2:30 x 5 Sets

4 Devils Press

6 Dumbbell Front Squats

8 Toes to Bar

Dumbbells: 2 x 30/20lb, 14/9kg

[Skyscraper: Competitor & Travel] (Time)

Competitor

Every 2:30 x 5 Sets

6 Devils Press

8 Dumbbell Front Squats

12 Toes to Bar

Dumbbells: 2 x 50/35lb, 22.5/15kg

—

Travel/Hotel

Every 2:30 x 5 Sets

4 Devils Press

6 Dumbbell Front Squats

10 V-Ups

Dumbbells: 2 x 50/35lb, 22.5/15kg

Mobility (Checkmark)

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

15/15 Banded Lateral Walk , Moderate Tension

:20 Spanish Squat Isometric , Bodyweight or Light

*Use heavy band tension OR ring straps for the spanish squat isometric hold

WOD – Fri, Mar 20

March 15, 2026

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Prep

2:00 Cardio Choice

–

3 Sets:

5 Inchworm to Hollow Hold

10 Deep Lunge Mountain Climbers

10 Alternating Box Step-Ups

5/5 Single Arm Ring Rows 2020 Tempo

10 Ring V-Outs

–

:05 Chin Over Bar Hold + :03 Eccentric (Can start on Box, or Jumping)

:05 Ring Support Hold + :03 Eccentric (Start with Jump into Support),

For both, less advanced athletes should use a toenail spot

Specific Prep and Primer for Conditioning

Rope Climb Technique

–

Practice Foot Holds and Scaling (Pull to Stands or Foot Lock from seated and stand)

–

2 Sets:

1 Partial Wall Walk + 1 Full Wall Walk (to Level 3,2,1 distance Mod)

4 Burpee Box Jump Overs

–

Then Rest 2:00 and make sure to set-up heats and time delays to allow athletes to tackle the workout without interference.

–

:45 Waterfall Delay

Gymnastics Strength EMOM (Checkmark)

10:00 EMOM

Minute 1: :10 Supine Grip Chin Over the Bar Hold + :05 Eccentric Chin-Up

Minute 2: :10 Ring Support Hold + :05 Eccentric Ring Dip
Competitor: 2 x Each Segment during each minute. This will take more of the minute.

Level 3: As prescribed, start with a pull-up to the top before starting

Level 2: Start with a Jumping Pull-Up into the Hold and Eccentric

Level 1: Toenail Spot For All Movements

Masters 55+: Choice on Scale

“Black Adam” (4 Rounds for reps)

For Reps

4 Sets:

2:00 AMRAP

3 Wall Walks

10 Burpee Box Jump Overs

– Max Rope Climbs

Rest 2:00 b/t sets

Wall Walks to 10in From Wall
Score = Sum Total Reps (All Combined Reps)

Goal: 3–5 rope climbs per set / 12–18 total

RPE: 9/10 — this is meant to be a sprint every set

Stimulus: Gymnastics Skill / Upper Body Pulling Power / Sprint Intervals

Primary Objective: Move through the Wall Walks and Burpee Box Jump Overs fast enough to get meaningful time on the rope. Efficiency in the first two movements is everything — slow transitions = fewer climbs.

Secondary Objective: Approach the rope with urgency, not desperation. A fatigued, sloppy rope climb is slower and more dangerous than a quick reset breath and a sharp climb. Get to the rope, breathe for one second, then go.

[Black Adam: Level 2, Level 1, & Masters 55+] (4 Rounds for reps)

Level 2

For Reps

4 Sets:

2:00 AMRAP

3 Wall Walks

10 Burpee Box Jump Overs

— Max Rope Climbs

Rest 2:00 b/t sets

Wall Walks to 20in

—

Level 1

For Reps

4 Sets:

2:00 AMRAP

3 Wall Walks or Box Pike Wall Walk

10 Burpee Step-Overs

— Max Ring Rows

Rest 2:00 b/t sets

Wall Walks to 30in

—

Masters 55+

For Reps

4 Sets:

2:00 AMRAP

3 Wall Walks

10 Burpee Box Jump Overs (Step-Overs Allowed)

— Max Rope Climbs

Rest 2:00 b/t sets

Wall Walks to 20in

[Black Adam: Competitor & Travel] (4 Rounds for reps)

Competitor

For Reps

4 Sets:

2:00 AMRAP

4 Wall Walks

10 Burpee Box Jump Overs

— Max Legless Rope Climbs

Rest 2:00 b/t sets

Wall Walks to 10in From Wall

—

Travel/Hotel

For Reps

4 Sets:

2:00 AMRAP

5 Inchworm Push-Ups or 3 Wall Walks

10 Burpees over Bench

— Max Inverted Rows

Rest 2:00 b/t sets

Mobility (Checkmark)

1:00/1:00 Tall Dragon Stretch

1:00/1:00 Scorpion Stretch

1:00 Seated Chest Stretch

1:00/1:00 Single Leg Forward Fold

Optional Accessories (Checkmark)

For Quality

3 Sets:

20 Renegade Rows , For Load (Anti-Rotation)

:30/:30 Side Plank

20 Hollow Rocks

WOD – Thu, Mar 19

March 14, 2026

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

400m Run

–

10 Kettlebell Deadlifts

:15 Hollow Hold

:15/:15 Side Plank

:30 Banded Psoas March

:30 Echo

–

10 Russian Kettlebell Swings

10 Abmat Sit-Ups

:30 Banded Psoas March

:30 Echo

–

200m Run

8 American Kettlebell Swings

8 Abmat Sit-Ups

12/9 Calorie Echo Bike

“Rampage” (Time)

For Time:

3 Sets:

800m Run

30 American Kettlebell Swings

30 Abmat Sit-Ups

30/22 Calorie Echo Bike

Rest 3:00 b/t sets

Kettlebell: 53/35lb, 24/16kg
Score = Total Running Time (including rest)

Goal: 6:30–8:30 per set / 35:00 Time Cap

RPE: 7/10 (Think steady aerobic and muscular endurance building

Stimulus: Aerobic Power / Cyclical Conditioning / Midline Stamina

Primary Objective: Establish a sustainable 800m pace that you can repeat across all 3 sets. The run will set the ceiling for the rest of the set, go out too hot and the rest of the movements will catch up to ya.

Secondary Objective: Consistent Pacing from set 1 to set 3.

[Rampage: Level 2, Level 1, & Masters 55+] (Time)

Level 2

3 Sets: For Time

800m Run

30 American Kettlebell Swings

30 Abmat Sit-Ups

25/18 Calorie Echo Bike

Rest 3:00 b/t sets

Kettlebell: 44/26lb, 20/12kg

—

Level 1

3 Sets: For Time

600m Run

20 Russian Kettlebell Swings

20 Abmat Sit-Ups

20/14 Calorie Echo Bike

Rest 3:00 b/t sets

Kettlebell: 35/18lb, 16/8kg

—

Masters 55+

3 Sets: For Time

600m Run

25 Russian Kettlebell Swings

25 Abmat Sit-Ups

25/18 Calorie Echo Bike

Rest 3:00 b/t sets

Kettlebell: 44/26lb, 20/12kg

[Rampage: Competitor & Travel] (Time)

Competitor

3 Sets: For Time

800m Run

30 American Kettlebell Swings

30 GHD Sit-Ups

30/22 Calorie Echo Bike

Rest 3:00 b/t sets

Kettlebell: 70/53lb, 32/24kg

—

Travel/Hotel

3 Sets: For Time

800m Run

30 Dual Dumbbell Swings

30 Sit-Ups

400m Run (in place of Echo Bike)

Rest 3:00 b/t sets

Dumbbell: 535/25lb, 15/12kg

Mobility (Checkmark)

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

3 Sets: For Quality

:15/:15 Single Leg Romanian Iso Hold w/Kettlebell Passes

15/15 Banded Terminal Knee Extensions

50ft (15m) Sled Push, For Load