Today's WOD

Your workout of the day!

WOD – Tue, Jun 30

June 25, 2026

Announcements

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CrossFit East River – WOD

Warm-Up Flow (No Measure)

General Warm-Up

2:00 Cardio Choice (Bike preferred)

10 Banded Pull Aparts

5 Inchworm to Push-Up

10 Plank Shoulder Tapbs

10 Scapular Pull-Ups

10/10 Quadruped Thoracic Rotations

8 Empty Barbell Strict Press

5 Kip Swings or Jumping Pull-Up Practice

Specific Prep

3 Sets, Building to Working Loads

5 Strict Press

3-5 Strict Pull-Ups (add load progressively)

Strength: Strict Press + Weighted Strict Pull-Ups (10 Rounds for weight)

10:00 EMOM

Minute 1: 8 Strict Press @ 100-105% of 3×10 test

Minute 2: 3-5 Weighted Strict Pull-Ups
Strict Press working at 100-105% of 3×10 test set load. Weighted strict pull-ups at a heavy load athletes can complete unbroken for 3-5 reps across all five sets; full dead hang at the bottom, chin over bar at the top, no kipping.

*For athletes who cannot meet the 3-5 pull-up standard, use unloaded strict pull-ups, add appropriate band tension, or sub 3-5 jumping pull-ups with a controlled :02-:03 eccentric on the descent.

Modifications:

Level 1: Strict Press @ 6/10 RPE across or adjust to Dumbbell Strict Press to maintain quality positions; substitute jumping pull-ups with a slow eccentric or use band-assisted strict pull-ups matched to a load that allows 3-5 unbroken reps.

Hotel Gym / Travel: Dumbbell strict press for the pressing minute and hold a dumbbell between the legs for strict pull-ups in the gym. If no pull-up bar available, sub heavy bent over dumbbell rows or Renegade Rows.

Primer (No Measure)

Work through progressions on the DB/KB Clean Hang Clean and Jerk, then move into…

2 Sets at Working Loads

9/7 Calorie Bike (easy, pacing focus)

8 AbMat Sit-Ups

4 Dual DB/KB Hang Clean and Jerk

25/25ft (7.5/7.5m) Mixed Rack and Overhead Carry

Use this to confirm dumbbell or kettlebell load, carry setup, and bike pacing before “Nightcrawler” begins.

“Nightcrawler” (Time)

For Time:

5 Sets

12/9 Calorie Bike

16 AbMat Sit-Ups

8 Dual DB/KB Hang Clean and Jerk

25/25ft (7.5/7.5m) Mixed Rack + Overhead Carry

Rest 1:00 after Set 1, :50 after Set 2, :40 after Set 3, :30 after Set 4, going into set 5.

Dumbbells: 2x 50/35lb (22.5/16kg) or Kettlebells: 2x 53/35lb (24/16kg)

Bike: Echo / Bike Erg / Assault (same calories across)
Score = Time

Time Cap: 14:00

Goals: 1:15-1:45 per set, 9:00-12:00 running time

Stimulus: Grip, Midline, and Quad Stamina

RPE: 8/10

Primary Objective: Unbroken movements across all five sets on the sit-ups, hang clean and jerk, and carry.

Secondary Objective: Bike completed in sub-:40 every set, using it as a hard opener that still allows for composure into the floor work.

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

Level 2:

5 Sets

12/9 Calorie Bike

16 AbMat Sit-Ups

8 Dual DB/KB Hang Clean and Jerk

25/25ft (7.5/7.5m) Mixed Rack + Overhead Carry

Rest same descending intervals.

Dumbbells: 2x 35/25lb (16/11kg) or Kettlebells: 2x 35/26lb (16/12kg)

Level 1:

5 Sets

10/7 Calorie Bike

12 AbMat Sit-Ups

6 Dual DB/KB Hang Clean and Jerk

25/25ft (7.5/7.5m) Dual Rack Carry

Rest same descending intervals.

Dumbbells: 2x 25/15lb (12/7kg) or Kettlebells: 2x 26/18lb (12/8kg)

Masters 55+:

5 Sets

12/9 Calorie Bike

14 AbMat Sit-Ups

6 Dual DB/KB Hang Clean and Jerk

25/25ft (7.5/7.5m) Mixed Rack + Overhead Carry

Rest same descending intervals.

Dumbbells: 2x 35/25lb (16/11kg) or Kettlebells: 2x 35/26lb (16/12kg)

[Nightcrawler: Competitor & Travel] (Time)

Competitor:

5 Sets

16/12 Calorie Bike

16 GHD Sit-Ups

10 Dual DB/KB Hang Clean and Jerk

25/25ft (7.5/7.5m) Mixed Rack + Overhead Carry

Rest same descending intervals.

Dumbbells: 2x 50/35lb (22.5/16kg) or Kettlebells: 2x 53/35lb (24/16kg)

Bike: Sub-:35 each set

Hotel Gym / Travel:

5 Sets

:40/:35 Bike or :50 Run

16 AbMat Sit-Ups or V-Ups

8 Dual Dumbbell Hang Clean and Jerk

25/25ft (7.5/7.5m) Mixed Rack + Overhead Carry

Rest same descending intervals.

Dumbbells: 2x 50/35lb (22.5/16kg) or heaviest available

PRVN Reset (No Measure)

For Completion:

12:00 EMOM

Minute 1 – 8/8 Banded Internal Rotations

Minute 2 – :30 Puppy dog Pose

Minute 3 – 8/8 Banded External Rotations

Minute 4 – :30/:30 Foam Roll Lats / Posterior Delt

Optional Accessories (Checkmark)

For Quality:

3 Sets:

15 Dumbbell Zottman Curl Moderate

:30-:45 Pull-Up Bar Hang

:02 Eccentric on each Zottman Curl rep.

Choose a weight you can hold the bottom position unbroken for the full hang.

WOD – Mon, Jun 29

June 24, 2026

Announcements

CrossFit East River – WOD

Warm-Up Flow (No Measure)

General Warm-Up

2:00 Cardio Choice

10/10 Hand to Hand Wrist Circles

20 Alternating Arm Swings

10 Back Slaps

10 Bend and Bow

:15/:15 Crossbody Lat Stretch

10 Air Squats

5 Inchworm to Push-Up

Specific Snatch Prep

3 Sets, Building to Working Loads

3 Snatch Grip Deadlifts (slow, feel the lats engage)

3 Hang Muscle Snatches

3 Overhead Squats

2 Hang Power Snatches

–

2-3 x , Building Loads

Snatch Lift Off + Pause Snatch @ Knee

Snatch

Snatch (Weightlifting Variable Reps & Sets)

All percentages based on 1RM Snatch. Athletes drop and reset between every rep; this is not touch-and-go. The priority is a strong, consistent pulling position and a committed catch on every single rep. The first two sets at 60-65% are skill work as much as they are warm-up sets; do not rush through them. Build with intention and arrive at the final two sets knowing the position is locked in.

Modifications:

Level 1: Every 2:00 x 6 Sets, 3 Hang Power Snatch + 3 Overhead Squats, working at moderate loads and refining technique across all six sets.

Hotel Gym / Travel: Dumbbell power snatch, 4 reps per arm, building across six sets to a challenging but controlled load that maintains a strong catch and vertical pull.

Primer (No Measure)

Drop loads significantly from the weightlifting block before beginning.

2 Sets at Working Loads:

3 Power Snatches (quick singles, focus on cycling rhythm)

3 Burpee Box Jump Overs (full pace, land and go)

Rest as needed b/t sets

Use this to confirm barbell load and burpee box jump over pacing before “Flash” begins.

“Flash” (Time)

For Time:

12-9-7

Power Snatch

Burpee Box Jump Overs

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

Box: 24/20in
Score = Time

Goals: 5:00-7:00

Time Cap: 10:00

Stimulus: Barbell Cycling and Hip Extension

RPE: 9/10

Primary Objective: Maintain consistent pacing across all sets with the barbell as quick singles and the burpee box jump overs at a pace of 10 or more reps per minute.

Secondary Objective: Complete the workout sub 6:00, keeping transitions between the barbell and the box tight and deliberate from round one through the finish.

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

Level 2:

12-9-7

Power Snatch

Burpee Box Jump Overs

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

Box: 24/20in

Level 1:

12-9-7

Hang Power Snatch

Burpee Box Step-Overs

Barbell: 65/45lb (30/20kg)

Box: 24/20in

Masters 55+:

12-9-7

Power Snatch

Burpee Box Step-Overs

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

Box: 20in

[Flash: Competitor & Travel] (Time)

Competitor:

12-9-7

Power Snatch

Burpee Box Jump Overs

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

Box: 24/20in

Hotel Gym / Travel:

12-9-7

Dumbbell Power Snatch (alternating)

Burpee Box Jump Overs or Burpee Broad Jumps

Dumbbells: 50/35lb (22.5/16kg) or heaviest available

Box: 20in or use a bench

PRVN Reset (No Measure)

For Completion:

9:00 EMOM

Minute 1 – 5/5 Thoracic Book Openers

Minute 2 – :30 Low Plank Knee to Elbow

Minute 3 – :40 Alternating Up Down/Down Dog Stretch

Video Support:

Thoracic Book Openers

Low Plank Knee to Elbow

Optional Accessories (Checkmark)

For Quality:

4 Sets:

8 Dual Dumbbell Box Step-Ups (20in, load choice)

10/10 Side Lying Dumbbell External Rotations (load choice)

15 Banded Face Pulls

WOD – Sun, Jun 28

June 23, 2026

Announcements

CrossFit East River – WOD

Warm-Up Flow (No Measure)

General Warm-Up

2:00 Cardio Choice

10 Arm Circles Forward and Backward

5 Inchworm to Hollow Hold

10 Scapular Push-Ups

8/8 Fire Hydrants

10 Air Squats

50 Single Unders

Specific Prep

2 Sets, Building to Working Loads

5 Push-Ups (full range, controlled descent)

5 Wall Balls (focus to catch high and then ride into a quality rebound into the next rep)

:30 Jump Rope Practice

Primer (No Measure)

1 Sets at Working Loads

10/7 Push-Ups

10 Wall Balls

30 Double Unders or 50 Single Unders

Use this to confirm wall ball load and double under strategy before “Hobgoblin” begins.

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

For Time:

Every 3:00 x 6 Sets

15/10 Push-Ups

15 Wall Balls

50 Double Unders

Wall Ball: 20/14lb (9/6kg), 10/9ft
Score = Sum Total Time

Goals: Complete each set in 1:45-2:15

Stimulus: Push Interference

RPE: 8/10

Primary Objective: Complete each set in under 2:00, banking consistent rest time across all six rounds.

Secondary Objective: Descending round times across the six sets, finishing faster than you started as rest and rhythm compound.

[Hobgoblin: Level 2, Level 1, & Masters 55+] (6 Rounds for time ↓ shorter is better)

Level 2:

Every 3:00 x 6 Sets

12/8 Push-Ups

15 Wall Balls

35 Double Unders

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

Level 1:

Every 3:00 x 6 Sets

10 Push-Ups (from knees if needed)

12 Wall Balls

75 Single Unders

Wall Ball: 14/10lb (6/4kg), 9/8ft

Masters 55+:

Every 3:00 x 6 Sets

10/8 Push-Ups

12 Wall Balls

40 Double Unders or 80 Single Unders

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

[Hobgoblin: Competitor & Travel] (6 Rounds for time ↓ shorter is better)

Competitor:

Every 3:00 x 6 Sets

15/10 Push-Ups

15 Wall Balls

50 Double Unders

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

Push-Ups: Strict, chest to deck, no snaking

Hotel Gym / Travel:

Every 3:00 x 6 Sets

15/10 Push-Ups

10 Dumbbell Thrusters

50 Double Unders or 100 Single Unders

Dumbbells: 35/25lb (15/12kg) or heaviest available

Accessory Finisher (Checkmark)

Every 3:00 x 4 Sets

10 Medball Knee Extension

:15 Medball Knee Extension Iso Hold

10 Dual Dumbbell Floor Skull Crusher

15 Dual Dumbbell Floor Chest Fly

PRVN Reset (No Measure)

For Completion:

9:00 EMOM

Minute 1 – 5/5 Standing Bird Dog Press

Minute 2 – :30 Low Plank Knee to Elbow

Minute 3 – :40 Alternating Up Down/Down Dog Stretch

WOD – Sat, Jun 27

June 22, 2026

Announcements

CrossFit East River – WOD

PRIDE WOD (4 Rounds for reps)

1. “THE MOVEMENT” — 8 MIN AMRAP

200m Synchro Run (Together)

20 T2B – Split

30 KB Swings – Split

4 Mins Rest

2. “THE RIOT” — 8 MIN TIME CAP

3 Rounds (Split However)

30 Single DB Shoulder to Overhead

100 Double Unders

30 Single Dumbbell Reverse Lunges

15 Cal Row

On the 3rd Round: Max Cals on Row

4 Mins Rest

3. “THE FIGHT” — 8 MIN AMRAP

4-6-8-10…

Sandbag Cleans #70/#100/#150

20 Synchronized Sit Ups

20 Burpees Over the Sandbag (Split)

4 Mins Rest

4. “THE CELEBRATION” — 8 MIN TIME CAP

75 Squat Cleans for Time

Using a Single Barbell (Split However)

WOD – Sat, Jun 27

June 22, 2026

Announcements

CrossFit East River – WOD

Warm-Up Flow (No Measure)

General Warm-Up

200m Easy Jog

10 Alternating Active Pigeon Stretch

10 Inchworms

10 Glute Bridges

10 Scapular Pull-Ups

10 Kip Swings

10 Hanging Knee Raises

10 Alternating Reverse Lunges

8 Plate Ground to Overhead

Specific Rope Climb and Toes to Bar Prep

2 Sets:

5 Foot Lock Practice on Rope (from floor)

5 Toes to Bar or Hanging Knee Raises (building to full range)

10 Plate Overhead Lunges (light, focus on lockout and midline)

2 x (Building to Working Load)

2 Rope Climbs or 2 Pull to Stands or Hand Over Hand Rope Sled Pulls

8 Toes to Bar

10 Plate Overhead Lunges at working weight

Primer (No Measure)

With a Partner, at Working Loads

2 Sets:

2 Rope Climbs (Combined)

6 Toes to Bar (Each)

10 Plate Overhead Lunges (Combined)

Rest :30 b/t sets

Use this to confirm rope climb approach, toes to bar mechanics, and lunge load before “Partner White” begins.

“Partner White” (Time)

For Time

With a Partner

5 Rounds:

3 Rope Climbs (Combined)

10 Toes to Bar (Each)

21 Plate Overhead Lunges (Combined)

400m Run (Together, Carrying Plate)

Plate: 45/25lb (20/12kg)

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.
Score = Time

Goals: 22:00-26:00

Time Cap: 30:00

Stimulus: Partner Conditioning, Midline, Grip and Leg Stamina

RPE: 7.5/10

Primary Objective: Consistent pacing across 5 rounds, targeting sub-5:00 per round from start to finish.

Secondary Objective: Unbroken toes to bar for each partner and unbroken lunge sets with a clean 11/10 split between partners, minimizing breaks and transitions within each movement.

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

Level 2:

Rope Climbs: 2 Rope Climbs combined

Toes to Bar: As written

Plate Overhead Lunges: As written

400m Run: As written

Level 1:

Rope Climbs: 4 Pull-to-Stands or 6 Strict Pull-Ups combined

Toes to Bar: 10 Hanging Knee Raises each

Plate Overhead Lunges: 25/15lb (12/7kg)

400m Run: As written

Masters 55+:

Rope Climbs: 2 Rope Climbs combined

Toes to Bar: As written

Plate Overhead Lunges: As written

400m Run: As written

[Partner White: Competitor & Travel] (Time)

Competitor:

Rope Climbs: 5 Rope Climbs Combined

Toes to Bar: As written

Plate Overhead Lunges x 21 each: 45/25lb, 20/12kg

400m Run: As written

Hotel Gym / Travel:

Solo

5 Rounds:

10 Strict Pull-Ups

10 Toes to Bar

21 Single Arm Overhead Lunges

400m Run

PRVN Reset (No Measure)

For Quality:

3 Rounds:

5/5 Bird Dog Rows

(light, controlled)

5/5 Neutral Wrist Curls

:30/:30 Barbell Forearm Smash

5 Fingertip Curls (Barbell, or light dumbbells – slow & controlled)

Optional Accessories (Checkmark)

For Quality

3-4 Sets:

:15 Extended GHD Supine Hold

:30/:30 Side Plank

20 Tall Kneeling Straight Arm Banded Lat Pull Down

WOD – Fri, Jun 26

June 21, 2026

Announcements

CrossFit East River – WOD

Warm-Up Flow (No Measure)

General Warm-Up

2 x

1:00 Row

10 Banded Pass Throughs

15 Banded Pull Aparts

5 (Inchworm + 2 Push-Ups + 4 Mountain Climbers)

10 Russian Kettlebell Swings

Specific Prep

3 Sets, Building to Working Loads

5 Bench Press

5 Bent Over Barbell Rows

Strength (2 Rounds for weight)

10:00 EMOM

Minute 1: 8 Bench Press

Minute 2: 8 Bent Over Barbell Row
Bench Press working at 65-70% of 1RM. Set the scapulae before each set, keep the bar path consistent, and control the descent. This is a density block, not a max effort; the load should feel challenging but allow for unbroken sets and a strong position from rep one through rep eight on both movements. Bent over barbell row is suggested at 135/95lb (61/43kg); athletes should select a load that allows for a consistent torso angle and a strong lat finish on every rep without the lower back rounding or the hips rising.

Modifications:

Level 1: Reduce bench press percentage to 60% or work to a comfortable load that allows for quality mechanics; use dual dumbbell bent over row or chest supported rows if barbell positioning is a limiting factor.

Hotel Gym / Travel: Dumbbell bench press for the pressing minute and dual dumbbell or single arm bent over row for the pulling minute, building across sets to the heaviest load that maintains quality positioning.

Primer (No Measure)

2 x

1 Partial Wall Walk + 1 Full Wall Walk (Reduce range of motion or distance to wall as the modification for the day)

6 American Kettlebell Swings at working weight

9/7 Calorie Row

Rest as needed between sets.

Use this to confirm wall walk standard, kettlebell load, and row pacing before “Mysterio” begins.

“Mysterio” (AMRAP – Rounds and Reps)

ForRounds + Reps:

12:00 AMRAP

2 Wall Walks

8 American Kettlebell Swings

12/9 Calorie Row

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

Wall Walk: 10-in From Wall
Score = Rounds + Reps

Goals: 6-8 Rounds

Stimulus: Posterior Chain / Muscular Endurance

RPE: 7.5/10

Primary Objective: Consistent pacing across all rounds, holding the same round split from minute one through minute twelve.

Secondary Objective: Keep the wall walks and kettlebell swings unbroken every round, using the row as the pacing and breathing tool between efforts.

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

Level 2:

2 Wall Walks

8 American Kettlebell Swings

10/8 Calorie Row

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

Wall Walk: 20-in From Wall

Level 1:

2 Wall Walks

8 Russian Kettlebell Swings

8/6 Calorie Row

Kettlebell: 35/26lb (16/12kg)

Wall Walk: 30-in From Wall

Masters 55+:

2 Wall Walks

8 Russian Kettlebell Swings

10/8 Calorie Row

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

Wall Walk: 20-in From Wall

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

Competitor:

2 Wall Walks

8 American Kettlebell Swings

12/9 Calorie Row

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

Deficit Wall Walks: Onto 45lb (20kg) Bumper Plates

Hotel Gym / Travel:

2 Wall Walks or Inchworm + Push-Up Complex

8 American Kettlebell Swings or Dual Dumbbell Hang Muscle Snatch

:45 Bike or :45 Run

Choice on Loads

PRVN Reset (No Measure)

For Completion:

3 Rounds:

5/5 Banded Chop (High to Low w/ Slow Negative)

:30/:30 Doorway Pec Stretch

5/5 Shin Box to Lunge

(slow, controlled)

:30/:30 Elevated Active Pigeon Pose

Optional Accessories (Checkmark)

For Quality:

Accumulate 100 Banded Tricep Extensions

Accumulate 100 Banded Bicep Curls

WOD – Thu, Jun 25

June 20, 2026

Announcements

CrossFit East River – WOD

Warm-Up Flow (No Measure)

General Prep

2:00 Cardio Choice

10/10 Hand to Hand Wrist Circles

20 Alternating Arm Swings

10 Back Slaps

10 Bend and Bow

:15/:15 Crossbody Lat Stretch

Specific Prep

2 Sets, For Quality

6 Tall Muscle Cleans

8 Bradford Press w/ Lockout

10 Behind the Neck Elbow Punch Throughs

8 Barbell Good Mornings

3 Barbell Squat Jumps

Barbell Primer

Clean Lift Off + Slow Pull Power Clean + Front Squat

Rest 15 sec

Squat Clean + 2 Split Jerks (1st Rep Pause in Dip, 2nd Rep Pause in Catch, 3rd Rep @ speed and tempo)

Rest 15 sec

2 x Squat Clean + Split Jerk

Squat Clean and Jerk (Weightlifting Variable Reps & Sets)

Starting at 75% of 1RM Clean and Jerk and building across all four sets to a heavy triple for the day. Athletes may drop the bar between reps for a quick reset before the next squat clean. This is a traditional heavy triple, not touch-and-go; the priority is a strong, consistent position on every rep, not speed through the set. The jerk should be a committed drive and split, not a press-out. Build with intention and arrive at a true heavy triple by the final set.

Modifications:

Level 1: Work from the hang position if pulling from the floor creates positional breakdown; reduce starting percentage to 65-70% and build to a moderate-heavy triple that maintains quality across all four sets.

Hotel Gym / Travel: Dumbbell squat clean and press, 4 sets of 3, building to the heaviest load that allows a strong catch and locked-out overhead position.

Primer (No Measure)

Adjust loads down from the heavy triple for the day before beginning.

2 Sets at Working Loads, practicing cycling and transitions:

3 Touch-and-Go Power Cleans

3 Thrusters

3 Push Jerks

Rest :30-:45 between sets.

Rest 2:00 before starting the workout.

Use this to confirm barbell load and cycling rhythm before “Shocker” begins.

“Shocker” (Time)

For Time:

7 Rounds

7 Power Cleans

7 Thrusters

7 Push Jerks

Barbell: 95/65lb (43/30kg)
Score = Time

Goals: 9:00-12:00

Time Cap: 14:00

Stimulus: Barbell Cycling

RPE: 8.5/10

Primary Objective: Unbroken movements within each round with only a small, composed transition break between movements.

Secondary Objective: Consistent round splits from round one through round seven, no significant blowup in the middle rounds.

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

Level 2:

7 Rounds

7 Power Cleans

7 Thrusters

7 Push Jerks

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

Level 1:

7 Rounds

7 Hang Power Cleans

5 Thrusters

5 Push Jerks

Barbell: 65/45lb (30/20kg)

Masters 55+:

7 Rounds

7 Power Cleans

7 Thrusters

7 Push Jerks

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

[Shocker: Competitor & Travel] (Time)

Competitor:

7 Rounds

7 Power Cleans

7 Thrusters

7 Push Jerks

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

Hotel Gym / Travel:

7 Rounds

7 Dumbbell Power Cleans

7 Dumbbell Thrusters

7 Dumbbell Push Jerks

Dumbbells: 50/35lb (22.5/16kg) or heaviest available

PRVN Reset (No Measure)

For Quality:

3-4 Rounds

8/8 Kneeling Banded Glute Kickbacks

:60 Alternating Seated Internal Rotation Hip Stretch

8 Prone Prisoner Shoulder Rotations

:30 Standing Forward Fold

Video Support:

Kneeling Banded Glute Kickbacks

Prone Prisoner Shoulder Rotations

Seated Internal Hip Rotation

Optional Accessories (Checkmark)

For Quality:

4 Sets:

10 Dual Kettlebell Z-Press

15 Banded Russian Kettlebell Swings

WOD – Wed, Jun 24

June 19, 2026

Announcements

CrossFit East River – WOD

Warm-Up Flow (No Measure)

General Warm-Up

1:00 Bike or 200m Run

:15 Dead-Hang + :15 Active Hang

:10 Hollow Hold + :10 Arch Hold

8/8 Suitcase Deadlift (Single KB)

:15/:15 Suitcase March

–

1:00 Bike or 200m Run

10 Bar Kip Swings + 10 Ring Rows

10 Alternating V-Ups

8/8 Suitcase Deadlift (Single KB)

:15/:15 Suitcase March

Primer (No Measure)

1-2 Sets:

9/7 Calorie Echo Bike

6 Elevator Kipping or Butterfly Pull-Ups building to Chin Over Bar

(Modification: Jumping Pull-Ups, Banded Pull-Ups, Ring Rows)

6-8 GHD Sit-Ups, building range of motion

100ft (30m) Farmers Carry at working loads

Use this to confirm loads and pull-up modification before “Scorpion” begins.

“Scorpion” (12 Rounds for time ↓ shorter is better)

Every 2:00 x 12 Sets, Alternating Stations (4 Sets Each)

Station 1: 18/13 Calorie Bike + 18 Pull-Ups

Station 2: 18 GHD Sit-Ups* + 200m Run

Station 3: 200ft (60m) Farmers Carry

Farmers Carry: 2 x 70/53lb (32/24kg)

Substitutions:

Bike: 18/13 Cal Echo Bike, 20/15 Cal Bike Erg, or 18/14 Cal Assault Bike

GHD Sit-Ups: 18 Medball Weighted Sit-Ups, V-Ups or 22 Abmat Sit-Ups
Score = Sum Total Time

Goals: 1:25-1:40 per set (Farmers Carry station will allow longer rest)

Stimulus: Midline and Grip Conditioning

RPE: 8/10

Primary Objective: Complete all 12 working sets within the 2:00 window, banking :20-:30 of reset time between each call.

Secondary Objective: Look to increase pace in the final sets for each station, picking up the bike calories and run splits in the back half of the workout as fatigue is managed.

[Scorpion: Level 2, Level 1, & Masters 55+] (12 Rounds for time ↓ shorter is better)

Level 2:

Station 1: 15/11 Calorie Bike + 15 Pull-Ups

Station 2: 15 GHD Sit-Ups + 200m Run

Station 3: 200ft (60m) Farmers Carry: 2 x 53/35lb (24/16kg)

Level 1:

Station 1: 12/9 Calorie Bike + 12 Banded Pull-Ups or Ring Rows

Station 2: 15 Medball Sit-Ups or V-Ups + 200m Run

Station 3: 150ft (45m) Farmers Carry: 2 x 35/26lb (16/12kg)

Masters 55+:

Station 1: 14/10 Calorie Bike + 12 Strict Pull-Ups or Banded Pull-Ups

Station 2: 15 GHD Sit-Ups (reduced range) + 200m Run

Station 3: 200ft (60m) Farmers Carry: 2 x 53/35lb (24/16kg)

[Scorpion: Competitor & Travel] (12 Rounds for time ↓ shorter is better)

Competitor:

Station 1: 20/15 Calorie Bike + 20 Pull-Ups

Station 2: 20 GHD Sit-Ups + 200m Run

Station 3: 200ft (60m) Farmers Carry: 2 x 70/53lb (32/24kg)

Push for 1:30 or faster on working sets

Hotel Gym / Travel:

Station 1: 200m Run + 12/10 Strict Pull-Ups

Station 2: 18 Anchored Sit-Ups or V-Ups + 200m Run

Station 3: 200ft (60m) Farmers Carry: 2 x 53/35lb (24/16kg) with dumbbells or kettlebells

PRVN Reset (No Measure)

Optional Accessories (Checkmark)

For Quality

4 Sets:

10-12 Behind the Back Barbell Wrist Curls

10-12 Glute Bridge Dumbbell Pull-Overs

10/10 Half Kneeling Paloff Press with Rotation

WOD – Tue, Jun 23

June 18, 2026

Announcements

CrossFit East River – WOD

Warm-Up Flow (No Measure)

10 Alternating Box Step-Ups

8/8 Single Dumbbell Staggered Stance Deadlift

6/6 Single Arm Upright Row

6/6 Single Arm Strict Press

8 Down Dog to Up Dog

10 Down Dog Toe Touches

–

8/8 Single Arm Dumbbell Deadlift

10 Alt Dumbbell Hang Snatch

8 Box Jumps (Step-Down)

4-6 Box Piked Handstand Push-Ups

Specific Prep

8 Empty Barbell Sumo Deadlift

6 Sumo Deadlift @ light loads

4 Sumo Deadlifts @ moderate loads

2-3 Sumo Deadlifts @ 5-10% under starting loads

–

Then add weight to the bar

Sumo Deadlift (Weightlifting Variable Reps & Sets)

Starting at 90% of the 5×5 Sumo Deadlift Test from two weeks ago and increasing load each set, with the goal of reaching 110-115% of that test load by the final 3-rep set. The priority throughout is maintaining quality positions and posture at every load. Stay tight through the lats, break the bar off the floor with control, and drive the floor away by pushing through the hips and glutes. Every rep should look the same whether it is set one or set five.

Modifications:

Level 1: Reduce starting load to 80% of the 5×5 test and focus on positional quality over load; if no test exists, work to a moderate load that allows for a strong, consistent position across all five sets.

Hotel Gym / Travel: Dumbbell sumo deadlift, 5-5-4-4-3 wave loading with the heaviest dumbbells available, prioritize hip hinge mechanics and controlled tempo.

Primer (No Measure)

2 Sets at Working Loads and Modifications

8 Alternating Dumbbell Snatch

6 Box Jump Overs

3-5 Handstand Push-Ups or Modification

Rest as needed between sets.

Use this to confirm dumbbell load, box height, and handstand push-up modification before “Hammerhead” begins.

“Hammerhead” #TEAMPRVNTUESDAY (AMRAP – Rounds and Reps)

For Rounds + Reps:

13:00 AMRAP

16 Alternating Dumbbell Snatch

12 Box Jump Overs

8-10-12-14-16… Kipping Handstand Push-Ups

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

Box: 30/24in
Score = Rounds + Reps

Goals: 5-7 Rounds

Stimulus: Upper Body Density

RPE: 8.5/10

Primary Objective: Aggressive handstand push-up approach, with Level 3 athletes staying unbroken as long as possible and breaking only by feel as sets grow.

Secondary Objective: Unbroken dumbbell snatch across all rounds, keeping the first two movements efficient and rhythmic to protect output on the handstand push-ups.

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

Level 2:

16 Alternating Dumbbell Snatch

12 Box Jump Overs

8-10-12-14-16… Handstand Push-Ups

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

Box: 24/20in

Handstand Push-Ups: Reduce range of motion with an abmat

Level 1:

16 Alternating Dumbbell Snatch

12 Box Step-Overs

8-10-12-14-16… Box Pike Handstand Push-Ups or Z-Press

Dumbbell: 25/15lb (11/7kg)

Box: 24/20in

Masters 55+:

16 Alternating Dumbbell Snatch

10 Box Jump Overs (step-up allowed)

8-10-12-14-16… Handstand Push-Ups

Dumbbell: 35/25lb (16/11kg)

Box: 24/20in (61/51cm)

Handstand Push-Ups: Reduce range of motion with an abmat

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

Competitor:

16 Alternating Dumbbell Snatch

12 Box Jump Overs

8-10-12-14-16… Handstand Push-Ups

Dumbbell: 50/35lb (22.5/16kg)

Box: 30/24in (76/61cm)

Note: Chase unbroken HSPU sets as long as possible, break only by feel.

Hotel Gym / Travel:

16 Alternating Dumbbell Snatch

12 Bench Jump Overs

8-10-12-14-16… Box Pike Handstand Push-Ups or Z-Press

Dumbbell: 50/35lb (22.5/16kg) or heaviest available

PRVN Reset (No Measure)

For Completion:

3 Rounds:

5/5 Banded Chop (High to Low w/ Slow Negative)

:30/:30 Doorway Pec Stretch

5/5 Shin Box to Lunge

(slow, controlled)

:30/:30 Elevated Active Pigeon Pose

Optional Accessories (Checkmark)

For Quality:

4 Sets:

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

15 GHD Hip Extensions

:30 Sorenson Hold

WOD – Mon, Jun 22

June 17, 2026

Announcements

CrossFit East River – WOD

Warm-Up Flow (No Measure)

General Prep

2:00 Cardio Choice

2 x

5 Bootstrap Squats + Deep Squat Thoracic Rotations

5/5 Single Dumbbell Suitcase Reverse Lunge (contralateral)

5 Up Downs (no push-up / no jump burpees)

10 Alternating Scorpions

10/10 Dynamic Clam Shell

Specific Prep

From the Rack

:15 Behind the Neck Elbow Punch Throughs

10 Good Mornings

5 Front Squats (Empty Barbell)

–

5 Front Squats, light

3 Front Squats, moderate

3 Front Squats, moderate / heavy

Then put working weights on the bar

Front Squat (Weightlifting Variable Reps & Sets)

Athletes who did not complete that test should start at approximately 75% of their estimated 1RM and build across the five sets accordingly. The max rep set at 110% should land in the 3-5 rep range. If an athlete fails before reaching 3 reps, they likely started from an inflated base number.

Modifications:

Level 1: Working at loads that feel moderate and approachable, prioritize positional quality over adding weight, goblet squat or dual dumbbell front squat as a substitution if the barbell front rack is not yet established.

Hotel Gym / Travel: Dual dumbbell front squat, Every 2:30 x 5 Sets following the same rep scheme, select the heaviest load available and adjust by set.

Primer (No Measure)

At working loads and pace:

4 Dual Dumbbell Front Rack Walking Lunges

3-4 Lateral Burpees Over the Dumbbells

Use this to confirm dumbbell load and lunge standard before “Rhino” begins.

“Rhino” (Time)

For Time:

27-21-15-9-9

Dual Dumbbell Front Rack Walking Lunges

Lateral Burpees Over Dumbbells

Dumbbells: 2 x 50/35lb (22.5/16kg)
Score = Time

Goals: 10:00-14:00

Time Cap: 15:00

Stimulus: Leg Stamina

RPE: 9/10

Primary Objective: Maintain unbroken sets of 10 or more lunges throughout, especially in the larger rounds, staying tall in the front rack and taking full steps without breaking early under fatigue.

Secondary Objective: Find a locked-in, consistent cadence on the lateral burpees and hold it from the first round to the last, staying low and close to the dumbbells on every rep.

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

Level 2:

27-21-15-9-6

Dual Dumbbell Front Rack Walking Lunges

Lateral Burpees Over Dumbbells

Dumbbells: 2 x 35/25lb (16/11kg)

Level 1:

21-15-9-9-6

Single Dumbbell Goblet Walking Lunges

Lateral Burpees Over Dumbbell

Dumbbell: 1 x 30/20lb (14/9kg)

Masters 55+:

21-15-9-9-6

Dual Dumbbell Front Rack Walking Lunges

Lateral Burpees Over Dumbbells

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

[Rhino: Competitor & Travel] (Time)

Competitor:

27-21-15-9-9

Dual Dumbbell Front Rack Walking Lunges

Lateral Burpees Over Dumbbells

Dumbbells: 2 x 60/40lb (27.5/18kg)

Hotel Gym / Travel:

As prescribed

PRVN Reset (No Measure)

For Completion:

10:00 AMRAP

10/10 Banded Clamshell

25ft (7.5m) Duck Walk , Slow & Controlled

10/10 Banded Terminal Knee Extensions

:30 Standing Forward Fold

Optional Accessories (Checkmark)

For Quality:

4 Sets:

5/5 Single Dumbbell Calf Raises w/5 sec Pause at Extension

:30 Kettlebell Dead-Bugs

:15/:15 Star Plank

:15/:15 Copenhagen Plank