Today's WOD

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WOD – Thu, Dec 11

December 6, 2025

Announcements

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CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Prep

2 Rounds: For Quality

1:00 Row

10 Alternating Step-Ups + 5 Box Jumps

5 Walking Inchworm To Hollow Hold

15 Banded Good Mornings

:20/:20 second Side Plank

10 Hollow Hold

8 Kettlebell Deadlifts + 8 Russian Kettlebell Swings

Specific Prep

4 Sets Building to 75%

3 Deadlifts

+

6-8 Banded Russian Kettlebell Swings

Set 1: 40%

Set 2: 50%

Set 3: 60%

Set 4: 65-70%

Specific Notes: Go Over Deadlift Position and Talk through breaking bar from the floor and positions from floor to knee and knee to hip. Then practice descent with bar close and touch and go reps. For Banded Russian Kettlebell Swings, drive through the floor, feet planted and think stand tall, stand fast, no lean back.

Strength (Weight)

Every 3:00 x 4 Sets

5 Deadlift @ 75%

+

10 Banded Russian Kettlebell Swings

% of 1RM Deadlift

+

Choice on Loads for Kettlebell Swings
Score = Working weight (note weight of KB(s) used in notes)

Level 1:

5 Deadlifts @ 7 RPE across + 10 Russian Kettlebell Swings

Modifications:

Hex Bar Deadlift: Adjust position and range of motion

Sumo Deadlift: Adjust positions and range of motion

Block Deadlift: Shortens range of motion for those with limited hamstring mobility.

“Christine” (Time)

For Time

3 Rounds

500m Row

12 Deadlifts

21 Box Jumps

Barbell: Bodyweight

Box Height: 20in
Score = Time

Time Domain: 10–14 minutes

Time Cap: 15 minutes

Stimulus: Classic triplet, moderate breathing, posterior chain stamina, and repeatable explosive power

RPE: 8.5/10

Primary Objective: Maintain consistency round to round

Secondary Objective: Complete deadlifts unbroken and settle into fast, steady box jump rhythm

[Christine: L2, L1, Masters 55+] (Time)

Level 2:

3 Rounds

500m Row

9 Deadlifts

15 Box Jumps

Barbell: Bodyweight

Box Height: 20in

—

Level 1:

3 Rounds

400m Row

9 Deadlifts

15 Box Step-Ups

Barbell: @ 60% of 1RM Deadlift

Box Height: 20in

—

Masters 55+:

3 Rounds

500m Row

9 Deadlifts

15 Box Jumps

Barbell: Bodyweight

Box Height: 20in

[Christine: Competitor & Travel] (Time)

Competitor:

For Time

3 Rounds

500m Row

12 Deadlifts

21 Box Jumps

Barbell: 275/185lb, 125/84kg

Box Height: 20in

—

Travel / Hotel:

For Time

3 Rounds

400m Run

21 Dual Dumbbell Deadlifts

21 Bench Jump Overs

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

Bench Height: 18in

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:

10/10 Single Leg GHD Hip Extension

:15/:15 Copenhagen Plank

1:00 Glute Bridge Hold

WOD – Wed, Dec 10

December 5, 2025

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

Body Heat and Mobility

2:00 Cardio Choice

–

:20/:20 Active Scorpion Stretch

:30 Prayer Stretch

:20 Extended Plank Reverse Bridge

General Prep

2 Sets: For Quality

20 Lateral Line Hops or 2-3 Shuttle Runs

5 Inchworm to Hollow (3sec Pause)

15 Banded Pull-Aparts

10 Hollow Rocks

10 Alternating V-Ups

8 Bar Kip Swings

4 Strict Knee Raises

Specific Prep and Primer (Checkmark)

Specific Prep and Primer

3 Strict Pull-Ups / Modification

4 Toes to Bar / Modification

2 Shuttle Runs

2 Wall Walks

:10 Sec Ring Plank

–

Specific POP’s:

– External Shoulder Rotation on Ring Plank

– Moving Hollow Body on Wall Walk

– Low Turn on Shuttles, Braced Midline

– Hollow + Arch Positions on Toes to Bar (Swing before Bar)

– Active Shoulder Positions in Pull-Ups

“Winterfell” (AMRAP – Rounds)

20:00 EMOM

Min 1: 6/4 Strict Pull-Ups + 10 Toes to Bar

Min 2: 7 Shuttle Run or 150m Run

Min 3: 4 Wall Walks

Min 4: :40 Ring Plank

Wall Walks: 10in
Score = Rounds Completed

Stimulus: Midline stamina, strict pulling strength, gymnastic control, and sustainable conditioning

RPE: 7-7.5/10

Primary Objective: Complete all 20 minutes at 7/10 RPE

Secondary Objective: Maintain consistent quality on wall walks and strict pull-ups

[Winterfell: L2, L1, & Masters 55+] (AMRAP – Rounds)

Level 2:

20:00 EMOM

Min 1: 4/3 Strict Pull-Ups + 8 Toes to Bar

Min 2: 7 Shuttle Run or 150m Run

Min 3: 3 Wall Walks

Min 4: :30 Ring Plank

Wall Walks: 20in

—

Level 1:

20:00 EMOM

Min 1: 5 Jumping Pull-Ups + 10 Abmat Sit-Ups

Min 2: 5 Shuttle Run or 100m Run

Min 3: 3 Wall Walks

Min 4: :30 Forearm Plank

Wall Walks: 30in

—

Masters 55+:

20:00 EMOM

Min 1: 4/3 Strict Pull-Ups + 8 Toes to Bar

Min 2: 6 Shuttle Run or 150m Run

Min 3: 3 Wall Walks

Min 4: :30 Ring Plank

Wall Walks: 20in

[Winterfell: Competitor & Travel] (AMRAP – Rounds)

Competition:

20:00 EMOM

Min 1: 6/4 Strict Chest to Bar Pull-Ups + 12 Toes to Bar

Min 2: 8 Shuttle Run

Min 3: 5 Wall Walks

Min 4: :20/:20 Single Arm Ring Plank

Wall Walks: 10in

—

Travel / Hotel:

20:00 EMOM

Min 1: 6/4 Strict Pull-Ups + 6 Strict Toes to Bar

Min 2: 8 Shuttle Run or :50 Treadmill Run

Min 3: 4 Wall Walks or 6 Inchworm Push-Ups

Min 4: :50 Plank Hold

Wall Walks: 10in

Accessory FInisher (Checkmark)

For Quality:

3 Sets

16 Kettlebell Gorilla Rows

12 Dual Dumbbell Bicep Curls

8 Dumbbell Reverse Wrist Curls (Slow Eccentric)

Mobility (Checkmark)

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

WOD – Tue, Dec 9

December 4, 2025

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

Mobility Prep and Activation

1:00 – 1:30 Cardio Choice (Ideally Bike)

:30/:30 World’s Greatest Stretch

5/5 Open Book Thoracic Rotations

:30 Alternating Scorpions

:20 Wrist Circles (each direction)

PVC Pipe Warm-Up

1 Round w/ PVC Pipe

10 PVC Pipe Passthroughs

10 PVC Pipe Around the Worlds

3 Dip Shrugs

3 Dip Shrug High Pull

3 High Hang Muscle Snatch

3 Snatch Balance to 4-6 in Drops (think low catch power snatch)

3 Hang Power Snatch

5 Box Jumps

–

w/ Empty Bar

3 Hang Snatch High Pull

3 Hang Muscle Snatch

3 Hang Power Snatch

–

2 Sets

Low Hang Snatch Pull

Low Hang Power Snatch

Barbell Primer (Checkmark)

Barbell Primer

–

Add Loads

–

3 Sets

Snatch Grip Lift Off

Slow Pull Power Snatch

Power Snatch

–

Then Build to Starting Loads as

1 Snatch Pull + 1 TnG Power Snatch + 1 High Box Jump

Primer:

Prior to Workout

1-2 Sets

3 TnG Power Snatch

:10 Bike Sprint

Weightlifting (6 Rounds for weight)

Every 2:00 x 6 Sets

Snatch Pull + Tng Snatch

+

High Box Jump

Perform all reps @ 70-80% of Snatch

Snatch can be Power or Squat
Score = Working weights (note box height in notes)

Level 1:

Snatch Grip Deadlift + 3 Hang Power Snatch @ 7-8 RPE

Modifications:

Adjust to Hang Positions for the Snatch

Or move to a Clean Pull + Clean for those with overhead limitations today.

“Dracarys” (6 Rounds for time)

For Time:

Every 1:30 x 6 Sets

5 Power Snatch

12/9 Calorie Echo Bike

Barbell: 135/95lb, 61/43kg
Score = Average Time / Set

Time Domain: Each interval ~ :35–:55 seconds

Stimulus: Short-duration sprint power, barbell explosiveness, and high-output calorie pacing

RPE: 9.5/10

Primary Objective: Complete each interval under :55

Secondary Objective: Maintain consistent times with no drop-off in rounds 4–6

[Dracarys: L2, L1, & Masters 55+] (6 Rounds for time)

Level 2:

Barbell: 115/75lb, 52/34kg

—

Level 1:

Every 1:30 x 6 Sets

5 Hang Power Snatch

9/7 Calorie Echo Bike

Barbell: @ 60% of 1RM Power Snatch

—

Masters 55+:

For Time:

Every 1:30 x 6 Sets

5 Power Snatch

9/7 Calorie Echo Bike

Barbell: 95/65lb, 43/30kg

[Dracarys: Competitor & Travel] (6 Rounds for time)

Competitor:

Barbell: 155/105lb, 70/48kg

—

Travel / Hotel:

For Time:

Every 1:30 x 6 Sets

10 Alternating Dumbbell Snatch

:30 Machine of Choice

Dumbbells: Choice

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

4 Sets:

10-12 Toes Elevated Dummbell Romanian Deadlift

10/10 Half Kneeling Paloff Press with Rotation

WOD – Mon, Dec 8

December 3, 2025

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

Mobility Prep and Activation

2:00 Cardio Choice

:30 Down Dog to Up Dog + Calf Gas Pedals

:20 Extended Plank Reverse Bridge

:20/:20 Quadruped Thoracic Rotations

General Prep

2 Sets:

:30 Jump Rope (DU’s, SU’s, Boxer Shuffle, etc.)

:30 Cossack Squats

:30 Inchworm Push-Ups

:20 Bear Plank Shoulder Taps

:20 Deep Lunge Alternating Mountain Climbers

:20 Extended Plank Reverse Bridge

1:00 Glute Bridge Hold

Touch on Movements and Modifications

+

Get Working Weight Out for Wall Ball

Then..

25 Double Unders or 40 Single Unders

8 Air Squats

5 Push-Ups

5 Wall Balls

3 Burpees

“The Kingsroad” (2 Rounds for time)

For Time:

Every 15:00 x 2 Sets

100 Double Unders

50 Air Squats

40/32 Push-Ups

40 Wall Balls

30 Burpees

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

Reverse the order on the second set

(i.e., Set 2 begins with 30 Burpees, ends with 100 Double Unders)
Score = Total Time

Time Domain: 9-13 minutes per set

Time Cap: 15 minutes per set

Stimulus: Full-body stamina with mixed-modal endurance and repeatability

RPE: 8/10

Primary Objective: Complete Set 1 in under 12 minutes to allow 3+ minutes of rest before set 2.

Secondary Objective: Maintain consistency within ±1:00 on Set 2 despite reversed order

[The Kingsroad: L2, L1, & Masters 55+] (2 Rounds for time)

Level 2:

75 Double Unders

50 Air Squats

30/24 Push-Ups

30 Wall Balls

25 Burpees

Wall Balls 20/14lb, 9/6kg, 10/9ft

—

Level 1:

150 Single Unders

40 Air Squats

30/24 Elevated Push-Ups

30 Wall Balls

15 Burpees

Wall Balls 14/10lb, 6/4kg

—

Masters 55+:

75 Double Unders

50 Air Squats

30/24 Push-Ups

30 Wall Balls

25 Burpees

Wall Balls 20/14lb, 9/6kg, 10/9ft

[The Kingsroad: Competitor & Travel] (2 Rounds for time)

Competitor :

Every 15:00 x 2 Sets

100 Double Unders

60 Air Squats

50/40 Push-Ups

50 Wall Balls

40 Burpees to Target

—

Travel / Hotel:

Every 15:00 x 2 Sets

100 Double Unders

50 Air Squats

40/32 Push-Ups

30 Dual Dumbbell Thrusters

30 Burpees

Dumbbells: 35/25lb, 15/12kg

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

4 Sets:

5/5 Dual Dumbbell Bulgarian Split Squat

100ft (30m) Reverse Sled Drag

WOD – Sun, Dec 7

December 2, 2025

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Prep

2 Sets:

Row (100m Arms Only + 100m Body and Arms Only + 100m Legs and Body “no arms”, 100m Full Long Strokes)

10 Pause Goblet Cossack Squats (1-2 sec on Each Rep)

5/5 Single Arm Strict Press

:20 Down Dog Hold

Specific Prep

200m Row @ Working Pace

30ft (9m) Dual Dumbbell Front Rack Walking Lunges @ Warm-Up Loads

10 Dual Dumbbell Push Press @ Warm-Up Loads

:30 Second Nose to Wall Handstand Hold (Focusing on Elevating Shoulder Blades and Pressing Through the Ground)

–

Go Over

– Box Piked Handstand Push-Ups (Toes on Box or Knees on Box)

– Wall Facing Handstand Push-Ups (Variations starting further away from wall and moving close to wall / to abmat or to floor and variations thereof)

–

Get to working progression for the Wall Facing Handstand Push-Up

Gymnastics Strength (8 Rounds for reps)

8:00 EMOM

4 Wall Facing Handstand Push-Ups
This should be approached as high-quality practice rather than fatigue work. Athletes should focus on stacking (wrist–elbow–shoulder–hip), controlled descent, and maintaining tight body lines against the wall. Reps should stay smooth and unbroken each minute.

Modifications / Scaling Options:

– For Athletes with Solid Inversion but Limited Strength: Wall-Facing Handstand Holds (:15-:20 / set) , 3–4 Box Handstand Push-Ups (hips stacked over shoulders, elevated feet)

– For Shoulder Sensitivity: Reduce to Strict Dumbbell Press (6–8 reps per minute @ light–moderate load)

For Beginners / New to Inversion:

4–6 Piked Handstand Push-Ups on a box or 5 Seated DB Strict Press + :10 Tall Plank

For Advanced / Competitors:

Add a :02 pause at the bottom of each rep or add a deficit to allow for a more challenging range of motion

Limited Wall Space:

4–6 Deficit Box Piked HSPU

“Looping” (AMRAP – Rounds and Reps)

12:00 AMRAP

200m Row

30ft (9m) Dual Dumbbell Front Rack Walking Lunges

10 Dual Dumbbell Push Press

Dumbbell: 50/35lb, 22.5/15kg
Score = Rpunds & Reps

Goal: 4+ Rounds

Stimulus: Local shoulder stamina, smooth aerobic pacing, and midline fatigue management

RPE: 7/10

Primary Objective: Complete each full round in 2:00–2:30

Secondary Objective: Keep lunges unbroken and push press in one set throughout

[Looping: L2, L1, & Masters 55+] (AMRAP – Rounds and Reps)

Level 2:

Dumbbells: 35/25lb, 15/12kg

—

Level 1:

12:00 AMRAP

150m Row

20ft (6m) Goblet Walking Lunges

10 Single DB Push Press (5/5)

Dumbbell: 25/15lb, 12/7kg

—

Masters 55+:

Dumbbells: 30/20lb, 14/9kg

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

Competitor:

As prescribed

Optional Advanced:

DBs: 70/50lb, 32/22.5kg

—

Travel / Hotel:

12:00 AMRAP

1:00 Cardio of Choice

10 Alternating DB Goblet Lunges

10

DB: 50/35lb, 22.5/15kg

Mobility (Checkmark)

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

3-4 Sets:

5/5 Goblet Crossover Step-Down

10-15 Parallette Deficit Push-Ups

8-10 Ring Tricep Extensions

WOD – Sat, Dec 6

December 1, 2025

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Prep + Specific Prep and Flow

200m Run

10 PVC Pipe Passthroughs

8/8 PVC Pipe Around the Worlds

:10/:10 PVC Pipe Prayer Stretch

–

Empty Barbell

2 Sets:

3 Hang Muscle Snatch

3 Snatch Grip Push Press

3 Hang Power Snatch

10 Alternating V-Ups or V-Ups

–

10 Bar Kip Swings

5 Strict Knees to Chest

10 Russian Kettlebell Swings

5 American Kettlebell Swings

–

Build to Working Loads on Power Snatch

–

3-5 Toes to Bar or Variation

2-3 Power Snatch @ Working Loads

8 American Kettlebell Swings at Working Weights

“In Step” (Time)

5 Rounds for Time

800m Run (Together)

20 Toes to Bar

10 Power Snatch

20 American Kettlebell Swings

Barbell: 135/95lb, 61/43kg

Kettlebell Swing: 53/35lb, 24/16kg
Flow: Run together and split the rest of the work evenly. This will mean that the runs are done as a group and then once inside the gym, athletes will look to break up the toes to bar into 10 for each partner, the Power Snatch into 5s for each partner, then another 10 each on the Kettlebell Swings. Partners can switch as often as they need on sets.

Score = Time

Time Domain: 30–40 minutes

Time Cap: 40 minutes

Stimulus: Sustained aerobic base work with shared gymnastic and barbell stamina

RPE: 8/10

Primary Objective: Run together at a consistent, conversation-paced effort that supports repeatability

Secondary Objective: Smooth, even work splits inside—minimize transitions and avoid dropping the bar over-repeated singles

[In Step: L2, L1, & Masters 55+] (Time)

Level 2:

800m Run together

20 Toes to Bar

10 Power Snatch

20 American Kettlebell Swings

Barbell: 115/75lb, 52/34kg

Kettlebell: 44/26lb, 20/12kg

—

Level 1:

600m Run together

20 Kipping Knees to Chest

10 Hang Power Snatch

20 Kettlebell Russian Swings

Barbell: 65/45lb, 29/20kg

Kettlebell: 35/18lb, 16/8kg

—

Masters 55+:

800m Run together

20 Knees to Chest

10 Power Snatch

20 Russian Kettlebell Swings

Barbell: 95/65lb, 43/30kg

Kettlebell: 44/26lb, 20/12kg

[In Step: Competitor & Travel] (Time)

Competitor:

Solo as Prescribed

or

Partner Version: High Loads

Barbell 155/105lb, 70/48kg

Kettlebell 70/53lb, 32/24kg

—

Travel / Hotel: Solo

5 Rounds

800m Treadmill Run

20 V-Ups

10 Alternating Dumbbell Snatch

10 Dual Dumbbell Deadlifts

DB: 50/35lb, 22.5/15kg

Mobility (Checkmark)

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)

For Quality

3 Sets:

15/15 Side Lying Dumbbell External Rotations

:30 Hollow Hold

:30/:30 Side Plank

WOD – Fri, Dec 5

November 30, 2025

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Prep

2 Sets: For Quality

1:00 Calorie Ski or Row

10 Alternating Box Step-Ups + 5 Box Jumps

15 Banded Pull-Aparts

20 Plank Shoulder Taps

10 Scapular Pull-Ups

5 Single Arm Ring Row + :5 sec Ring To Chest Hold (Each Arm)

Barbell Prep

5 Bench Press @ 40-50%

5 Bench Press @ 50-55%

3 Bench Press @ 55-60%

3 Bench Press @ 65-70%

–

Then Load to Working Weights on the Bar

Specific Prep After Bench Press

– Elevator Kip Swing to Chin Over Bar

– Butterfly Pull-Ups

–

3 Burpee Box Jump-Overs

3-5 Chest to Bar / Chin Over / Jumping Pull-Ups / Ring Rows

3 Burpee Box Jump Overs

Bench Press (Weightlifting Variable Reps & Sets)

This should feel like a strong, steady upper-body pressing session with emphasis on consistent bar path, full-body tension, and maintaining control on the descent. Sets of 5 at 80% should be challenging but repeatable with no breakdown in shoulder positioning.

Modifications:

– Shoulder Sensitivity / Limited External Rotation:Adjust to Dumbbell Bench Press for all sets (8–10 reps across at a challenging but smooth load). Or adjust to incline DB bench if flat position is uncomfortable

– Wrist or Hand Discomfort: Switch to Neutral-Grip Dumbbell Bench Press

– Pectoral or Anterior Shoulder Tightness: Perform Floor Press with the same rep scheme (reduces ROM and stress)

Beginner Option:

4 Sets of 8–10 reps @ 60–65% focusing on bar control and stable setup

For Limited Bench Access:

Push-Ups: 4 Sets of 12–20 reps, adding weight or bands as needed

“Taking Flight” (AMRAP – Reps)

For Reps:

5 Sets:

1:00 AMRAP

10 Chest to Bar Pull-Ups

– Max Burpee Box Jump Overs

Rest 1:00 b/t sets

Box Height: 24/20in
Score = Total BBJO Reps

Goal: 6+ Burpee Box Jump Overs / Set

Stimulus: High-power interval work with pulling stamina and anaerobic output

RPE: 9/10

Primary Objective: Complete C2B unbroken each interval / or 2 sets or less

Secondary Objective: Maintain consistent burpee box jump-over numbers across all 5 sets

[Taking Flight: L2, L1, & Masters 55+] (AMRAP – Reps)

Level 2:

10 Chin over the Bar Pull-Ups

Max Burpee Box Jump Overs

Box Height: 24/20in

—

Level 1:

1:00 AMRAP:

10 Jumping Pull-Ups

– Max Burpee Box Step-Overs

—

Masters 55+:

10 Chin over the Bar Pull-Ups

Max Burpee Box Step-Overs

Box Height: 20/16in

[Taking Flight: Competitor & Travel] (AMRAP – Reps)

Competitor:

15 Chest to Bar

– Max Burpee Box Jump Overs at 30/24in

—

Travel / Hotel:

1:00 AMRAP:

8 Strict Pull-Ups

– Max Burpees over Dumbbells

Mobility (Checkmark)

Optional Accessories (Checkmark)

For Quality

3 Sets:

10-12 Glute Bridge Dumbbell Pull-Overs

15 Band Pull-Aparts

WOD – Thu, Dec 4

November 29, 2025

Announcements

CrossFit East River – WOD

“Engine Swap” (HYROX WOD) (AMRAP – Reps)

6 Sets:

5:00 AMRAP

18/13 Calorie Bike

400m Run

18/14 Calorie Row

– Max [x]

Rest 1:00 b/t sets

[x] =

Station 1: Dual Dumbbell Step-Overs

Station 2: Dual Kettlebell Farmers Carry

Box Height: 20in

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

Kettlebells: 2 x 70/53lb, 32/24kg
Score = Total Reps

5ft (1.5m) Farmers Carry = 1 Rep

Goal: 10+ Dumbbell Step-Overs, 150ft (45m) Farmers Carry

Stimulus: Aerobic repeatability, sustainable pacing, and Grip Stamina / Quad Stamina

RPE: 7.5–8/10

Primary Objective: Complete the buy in working segments in 3:45-4:15/set

Secondary Objective: Accumulate 20–40+ reps or a strong continuous carry each interval

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

4 Sets:

6/6 Single Leg Dual Dumbbell Romanian Deadlifts

10 Goblet Cyclist Squats

WOD – Wed, Dec 3

November 28, 2025

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Prep:

For Quality

2 Sets:

1:00 Row

1:00 Bike

1:00 Run

10 Alternating Box Step-Ups

100ft (30m) Light Farmers Carry w/Dumbbells or Kettlebells

Specific Prep:

Go through specific modifications for the Dual Dumbbell Step-Overs and practice cadence form and technique

–

4-6 Dual Dumbbell Step-Overs (Focus on Upright Torso, While Staying Low on the Box)

–

Get to working loads on Kettlebells and Focus on Room Set-Up

“Engine Swap” (AMRAP – Reps)

6 Sets:

5:00 AMRAP

18/13 Calorie Echo Bike

400m Run

18/14 Calorie Row

– Max [x]

Rest 1:00 b/t sets

[x] =

Station 1: Dual Dumbbell Step-Overs

Station 2: Dual Kettlebell Farmers Carry

Box Height: 20in

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

Kettlebells: 2 x 70/53lb, 32/24kg
Score = Total Reps

5ft (1.5m) Farmers Carry = 1 Rep

Goal: 10+ Dumbbell Step-Overs, 150ft (45m) Farmers Carry

Stimulus: Aerobic repeatability, sustainable pacing, and Grip Stamina / Quad Stamina

RPE: 7.5–8/10

Primary Objective: Complete the buy in working segments in 3:45-4:15/set

Secondary Objective: Accumulate 20–40+ reps or a strong continuous carry each interval

[Engine Swap: L2, L1, & Masters 55+] (AMRAP – Reps)

Level 2:

Echo Bike: 16/12 calories

Run: 400m

Row: 16/13 calories

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

KBs: 2 x 53/35lb, 24/16kg

—

Level 1:

12/9 Calorie Bike

300m Run

12/9 Calorie Row

– Max Single Dumbbell Step-Overs or Farmer Carry

DBs: 25/15lb, 12/7kg

KBs: 2 x 35/26lb, 16/12kg

—

Masters 55+:

Bike: 15/11 calories

Run: 300m

Row: 15/12 calories

DB Step-Overs: 2 x 30/20lb, 14/9kg

KB Carry: 2 x 53/35lb, 24/16kg

[Engine Swap: Competitor & Travel] (AMRAP – Reps)

Competitor:

20/14 Calorie Echo Bike

400m Run

20/16 Calorie Row

Box Height: 24/20in

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

Kettlebells: 2 x 70/53lb, 32/24kg

—

Travel / Hotel:

Use any cardio available:

1:00 Bike / 2:00 Run or Shuttle / 1:00 Rower or Ski

– Max DB Step-Overs or DB Farmer March

DB load: 35/25lb (15/12kg)

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

5 Sets

:45 Weighted Forearm Plank

:45 Sorenson Hold

Rest as needed b/t sets and exercises

WOD – Tue, Dec 2

November 27, 2025

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Warm-Up

2:00 Cardio Choice

–

:20 Alternating Arm Swings

:20 Back Slaps

5/5 World’s Greatest Stretch

10 Down Dog Toe Touch

:15/:!5 Single Arm Plank

10 Bear Plank Shoulder Taps

:15 Hollow Hold

:15 Arch Hold

–

:30 Jump Rope

25ft (7.5m) Inchworm Walk-Out

:15 Active Hang + :15 Dead-Hang

10 Hollow Rocks

10 Arch Rocks

1 Wall Walk + :15 Nose to Wall Handstand Hold

Specific Prep (Checkmark)

:30 Jump Rope (Single or Doubles)

8/8 Single Arm Dumbbell Deadlifts (Center of Body, Between the Feet)

6 Alternating Dumbbell Hang Snatch

10 Bar Kip Swings

6-8 Ring Rows

2 Wall Walks, Practicing Down Dog, then feet and move up the wall (Think Practice Cadence and Speed)

–

2 Sets

:30 Jump Rope (Single or Doubles)

8 Alternating Dumbbell Snatch (Building to Working Loads)

10 Bar Kip Swings + 4 Strict Pull-Ups or 6-8 Ring Rows

2 Wall Walks, Practicing Down Dog, then feet and move up the wall (Think Practice Cadence and Speed)

–

then move into Bar Muscle-Up Progressions / Drills

Gymnastics Skill (Checkmark)

Skill Progressions : Bar Muscle-Ups

Spend 10-15 minutes Practicing Drills and Progressions
– Jumping Kip and Pull to Hips

– Banded Bar Muscle-Ups

– Box Bar Muscle-Up

– Bar Muscle-Up Hip Drive Drill

Focus on going into these progressions with the goals of progressing from the basic bar kip swing, to a more dynamic hip pop and drive the bar to the hips, before progressing to the more advanced Bar Muscle-Up Drills.

“Skyline Crit” (AMRAP – Rounds and Reps)

20:00 AMRAP

2 Wall Walk

4 Bar Muscle-Ups

8 Alternating Dumbbell Snatch

32 Double Unders

Dumbbell: 70/50lb, 32/24kg
Score = Rounds & Reps

Goal: ~ 10 Rounds +/- 10-15 reps

Stimulus: Skill under fatigue with upper-body stamina and moderate cyclical volume

RPE: 8/10

Primary Objective: Maintain consistent pacing across all rounds with the goal of keeping rounds close to 2 minutes

Secondary Objective: Keep transitions tight and avoid missing reps on gymnastics

[Skyline Crit: L2, L1, & Masters 55+] (AMRAP – Rounds and Reps)

Level 2:

2 Wall Walks

4 Burpee Chest-to-Bar Pull-Ups

8 Alternating Dumbbell Snatch

32 Double Unders

Dumbbell: 50/35lb, 22.5/15kg

—

Level 1:

20:00 AMRAP

2 Wall Walk Progressions

(Box Wall Walks + :5 Hold)

4 Burpee Jumping Pull-Ups

8 Alternating Dumbbell Hang Snatch

32 Single Unders

Dumbbell: 25/15lb, 12/7kg

—

Masters 55+:

2 Wall Walks

4 Bar Muscle-Ups or 4 Burpee Chest-to-Bar Pull-Ups

8 Alternating Dumbbell Snatch

32 Double Unders

Dumbbell: 35/25lb, 15/12kg

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

Competitor :

20:00 AMRAP

2 Wall Walks

4 Bar Muscle-Ups

8 Alternating Dumbbell Snatch

32 Unbroken Double Unders

Dumbbell: 85/65lb, 36/30kg

—

Travel / Hotel:

20:00 AMRAP

2 Wall Walks

4 Burpee Pull-Ups

8 Alternating Dumbbell Snatch

32 Double Unders (if rope unavailable 32 line hops)

Dumbbell: 50/35lb, 22.5/15kg or available load

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:

8-8-8-8 Banded A-T-Y-W’s

16 Reverse Dumbbell Curls