Today's WOD

Your workout of the day!

WOD – Fri, Oct 31

October 26, 2025

Announcements

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CrossFit East River – WOD

Warm-Up Flow (Checkmark)

Mobility Prep and Activation

20 Lateral Line Hops

:30/:30 Active Pigeon Stretch

:30/:30 Quadruped Adductor Rock Backs

:30 Behind the Neck Elbow Punch Throughs

General Movement Prep

2 Sets: For Quality

6 Alternating Box Step-Ups + 6 Box Jumps

6 Tall Muscle Cleans

6 Front Squats

6 Push Press

6 Scapular Pull-Ups + 6 Bar Kip Swings

Specific Front Squat Prep and Build

Empty Barbell: 5 Front Squats (focus on high elbows and upright torso)

3 Reps @ ~45-50%

3 Reps @ ~50-55%

3 Reps @ ~55-60%

Then put working loads on the barbell

Conditioning Prep and Primer (After Squats)

5 minutes of Kipping Pull-Up / Butterfly Pull-Up Progression Practice and Movement

–

2 Sets

3 Thrusters

4 Pull-Ups

5 Box Jump Overs

*Getting Flow and Movement

Front Squat (Weightlifting Variable Reps & Sets)

Focus: Drive through full foot, maintain upright torso and tension in the front rack.

Modifications:

– For back pain or knee pain let’s consider moving to a box squat or split squat variation.

– For shoulder limitations in the Front Squat lets move to a Back Squat variation and adjust % as necessary

Level 1 / New Athletes:

Every 2:30 x 4 Sets

8 Reps @ 6-7 RPE (Relative Perceived Exertion)

“Here’s Johnny” (Time)

5 Rounds for Time

8 Thrusters

12 Pull Ups

14 Box Jump Overs

Barbell: 95/65lb, 43/30kg

Box Height: 24/20in
Score = Time

Goal: 7-11 minutes

Time Cap: 15 minutes

Stimulus: A fast, full-body conditioning piece that blends barbell cycling, gymnastics pulling, and plyometric work into a sustained anaerobic threshold.

RPE: 9/10 — Hard / High Power Output sustainable sprint. You should feel slightly ahead of your breathing for most of the workout, then push through the final round.

Primary Objective: Unbroken Movements throughout Reinforce barbell-to-gymnastics transitions under fatigue.

Secondary Objective: Train pacing awareness through consistent split times per round. Develop breathing efficiency during cyclical, high-output conditioning.

[Here’s Johnny: Levels] (Time)

Level 2:

5 Rounds for Time

8 Thrusters

8 Pull Ups

12 Box Jump Overs

Barbell: 75/55lb, 34/25kg

Box Height: 24/20in

—

Level 1:

5 Rounds for Time

8 Thrusters

12 Jumping Pull-Ups

14 Box Step-Overs

Barbell: 45/35lb, 20/15kg

Box Height: 24/20in

—

Masters 55+

5 Rounds for Time

8 Thrusters

8 Pull Ups

12 Box Jump Overs

Barbell: 75/55lb, 34/25kg

Box Height: 24/20in

—

Comp :

5 Rounds for Time

8 Thrusters

12 Chest to Bar Pull Ups

14 Box Jump Overs

Barbell: 115/75lb, 52/34kg

Box Height: 24/20in

—

Travel / Hotel:

5 Rounds for Time

8 Dumbbell Thrusters

8 Strict Pull-Ups

14 Bench Jump Overs

Dumbbells 50/35lb, 22.5/15kg

Bench Height: 18 in

Mobility (Checkmark)

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00/:100 Scorpion Stretch

1:00 Child’s Pose

Accessory Finisher (Checkmark)

For Quality

3 Sets

10 Ring V-Outs

10 Dual Dumbbell Z-Press

8/8 Single Kettlebell Contralateral Front Rack Step-Up

:30/:30 Side Plank

WOD – Thu, Oct 30

October 25, 2025

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

:30 Cardio Choice

8 Bend and Bows

8/8 Quadruped Thoracic Rotations

:20 Extended Reverse Plank Bridge

:30 Cardio Choice

:15/:15 Scorpion Stretch Hold

2 Sets

:30 Cardio Choice (Alternate Machines)

6 Kettlebell Deadlifts + 6 Russian Kettlebell Swing + 6 American Kettlebell Swing

:15/:15 Single Arm Kettlebell Overhead Hold

Primer

5/4 Ski

6 American Kettlebell Swings

5/4 Echo

25/25ft (7.5/7.5m) Single Arm Overhead Carry

“Redrum” (10 Rounds for time)

Every 3:00 x 10 Sets

9/7 Cal Ski Erg

9 American Kettlebell Swings

9/7 Cal Echo Bike

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

Kettlebell: 53/35lb, 24/16kg
Score = Time

Goal: Sustain consistent, repeatable pacing across all 10 rounds. Each interval should be completed in approximately 1:45–2:15, leaving a short recovery window before the next set begins. Athletes should aim to keep total output steady across all rounds with minimal drop-off.

Stimulus: Aerobic power and shoulder endurance under controlled fatigue. The combination of cyclical machines and overhead stability work builds aerobic efficiency while challenging grip, posture, and midline control.

RPE: 7–8/10 — Maintain strong but sustainable pacing. Each round should feel challenging without reaching redline intensity.

Primary Objective: Develop aerobic repeatability through controlled intervals. Reinforce shoulder and midline endurance under dynamic loading.

Secondary Objective: Improve grip stamina and unilateral control through overhead carry work. Train efficient transitions between movements.

[Redrum: Levels] (10 Rounds for time)

Level 2:

Every 3:00 x 10 Sets

8/6 Cal Ski Erg

8 American Kettlebell Swings

8/6 Cal Echo Bike

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

Kettlebell: 44/26lb, 20/12kg

—

Level 1:

Every 3:00 x 10 Sets

7/5 Cal Ski Erg

9 Russian Kettlebell Swings

7/5 Cal Echo Bike

50/50ft (15/15m) Single Arm Front Rack Carry

Kettlebell: 35/18lb, 16/8kg

—

Masters 55+

Every 3:00 x 10 Sets

8/6 Cal Ski Erg

8 Russian Kettlebell Swings

8/6 Cal Echo Bike

50/50ft (15/15m) Single Arm Front Rack Carry

Kettlebell: 44/26lb, 20/12kg

—

Comp:

Kettlebell: 70/53lb, 32/24kg

—

Travel / Hotel:

Every 3:00 x 10 Sets

:30 Machine of Choice

9 Dual Dumbbell Hang Muscle Snatch

:30 Machine of Choice

:20/:20 Single Arm Overhead Hold

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

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

150ft (45m) Sandbag Carry, For Load

:45 Weighted Forearm Plank

WOD – Wed, Oct 29

October 24, 2025

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

2 Sets: For Quality

20 Lateral Line Hops

:20 Down Dog Calf Gas Pedals

:20 Wall Supported Handstand Hold

:20/:20 Samson Lunge

2 Sets: For Quality

:30 Jump Rope Practice

8 Bradford Press w/lockout

4-6 Pike Push-Ups

6 Up Downs

–

The Go Over Scales for Handstand Push-Ups and Start EMOM

Conditioning Workout Prep (After Handstand Push-Ups)

Empty Barbell

3 Jerk Drives

3 Push Press

3 Push Jerks

–

Over 2-3 Sets, Build to Working Loads on Push Jerks

–

Primer

24 Double Unders

4 Push Jerks

4 Bar Facing Burpees

Gymnastics (10 Rounds for reps)

10:00 EMOM

3–5 Strict Handstand Push-Ups
Focus on controlled eccentric and stacked position.

Goal: Develop pressing endurance and positional strength under fatigue. Maintain quality reps and tight hollow body throughout.

Stimulus: Strict vertical pressing with upper-body endurance emphasis.

RPE: 7/10 — Sustainable but challenging volume, avoid failure before minute 10.

Competition: Add Deficit (2–4 in plates)

Level 3: As prescribed

Level 2: 2 in Riser or Box Pike HSPU (Feet)

Level 1: Box Pike HSPU (Knees)

“One Flew Over the Cuckoo’s Nest” (5 Rounds for reps)

For Reps:

5 Sets

2:00 AMRAP

48 Double Unders

12-10-8-6-4 Push Jerk

– Max Bar Facing Burpees in Remaining Time

Rest 1:00 b/t sets

Barbell: 155/105lb, 70/48kg
Flow: Set 1 will be the 48 double unders + 12 Push Jerk + Max Bar Facing Burpees, then Set 2 will be 48+10+Max Burpees, Set 3: 48+8+ Max Burpees, etc.

Score: Total Bar Facing Burpees

Goal: 80+ Burpees

Stimulus: Barbell Cycling and Burpee Conditioning

RPE: 8–9/10 — Hard effort intervals. Each set should push intensity while remaining recoverable within the minute of rest.

Primary Objective: Stay unbroken on the barbell and increase the reps on burpees each set as reps decrease

Secondary Objective: Unbroken Double Unders + sharpen transition timing and pacing discipline across multiple sets.

[One Flew over the Cookoo’s Nest: Levels] (5 Rounds for reps)

Level 2:

5 Sets

2:00 AMRAP

36 Double Unders

12-10-8-6-4 Push Jerk

– Max Bar Facing Burpees in Remaining Time

Rest 1:00 b/t sets

Barbell: 115/75lb, 52/34kg

Level 1:

5 Sets

2:00 AMRAP

60 Single Unders

12-10-8-6-4 Push Press

– Max Bar Facing Burpees in Remaining Time

Rest 1:00 b/t sets

Barbell: 75/55lb, 34/25kg

Masters 55+

5 Sets

2:00 AMRAP

36 Double Unders

12-10-8-6-4 Push Jerk

– Max Bar Facing Burpees in Remaining Time

Rest 1:00 b/t sets

Barbell: 95/65lb, 43/30kg

Comp :

5 Sets

2:00 AMRAP

60 Double Unders

12-10-8-6-4 Push Jerk

– Max Bar Facing Burpees in Remaining Time

Rest 1:00 b/t sets

Barbell: 185/125lb, 84/57kg

Travel / Hotel:

Sub Dumbbell Push Press and Max Burpees

Dumbbells: 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

10 Ring Dips

15 Banded Face Pulls

:30/:30 Paloff Press Hold

WOD – Tue, Oct 28

October 23, 2025

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

2 Sets: For Quality

200m Run

10 Air Squats

10 Alternating Cossack Squats

:15 Dead Hang + :15 Active Hang

4-6 Strict Knee Raises

5 minutes Toes to Bar Skill Work

–

Specific Barbell Prep

5 High Hang Muscle Clean

3 Front Squats

3 Back Squats

–

3 Tall Squat Cleans

3 Back Squats

–

3 Hang Squat Cleans

3 Back Squats

–

Then Build to Working Loads on the Barbell

Primer

200m Run

3 Hang Squat Cleans

5 Toes to Bar

3 Back Squats

*Barbell @ Working Loads

“Something’s Gotta Give” (Time)

For Time

400m Run

30 Hang Squat Cleans

400m Run

50 Toes to Bar

400m Run

30 Back Squats

400m Run

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

Goal: 16:00-22:00

Time Cap: 25:00

Stimulus: Chipper / Full Body Muscular Endurance and Stamina

RPE: 8/10 — Sustainable grind. The intensity should feel uncomfortable but manageable, with pacing that allows athletes to keep moving throughout the entire piece without long breaks.

Primary Objective: Build aerobic capacity while maintaining mechanical efficiency on barbell movements. Develop leg and midline stamina under moderate fatigue.

Secondary Objective: Practice smooth transitions between modalities. Reinforce rhythm and pacing across repeated running intervals.

[Something’s Gotta Give: Levels] (Time)

Level 2:

400m Run

30 Hang Squat Cleans

400m Run

30 Toes to Bar

400m Run

30 Back Squats

400m Run

Barbell: 115/75lb, 52/34kg

Level 1:

400m Run

30 Hang Squat Cleans

400m Run

50 Kipping Knee Raises

400m Run

30 Back Squats

400m Run

Barbell: 75/55lb, 34/25kg

Masters 55+

400m Run

30 Hang Squat Cleans

400m Run

30 Toes to Bar

400m Run

30 Back Squats

400m Run

Barbell: 95/65lb, 43/30kg

Comp:

400m Run

30 Hang Squat Cleans

400m Run

60 Toes to Bar

400m Run

30 Back Squats

400m Run

Barbell: 155/105lb, 70/48kg

Travel / Hotel:

400m Run

30 Dumbbell Hang Squat Cleans

400m Run

50 V-Ups

400m Run

30 Dumbbell Front Squats

400m Run

Dumbbells: 50/35lb, 22.5/15kg

Mobility (Checkmark)

:30/:30 KB Calf Smash

1:00/1:00 Active Pigeon Stretch

1:00/1:00 Crossbody Lat Stretch

1:00 Updog Pose

Optional Accessories (Checkmark)

For Quality

3 Sets

12 Dumbbell Reverse Lunges (each leg)

20 Alternating L-Sit Leg Raises

WOD – Mon, Oct 27

October 22, 2025

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

1:30 Machine Choice

–

10 Alternating Scorpions

10 Alternating Iron Cross Stretch

10 Down Dog to Up Dog

10 Down Dog Toe Touches

:30 Glute Bridge Hold

2 Sets: For Quality

8 Barbell Romanian Deadlifts

8 Barbell Strict Press

:20 Barbell Overhead Hold

8 Alternating Archer Push-Ups

8/8 Single Leg Glute Bridge (2 sec Pause on Each Rep)

Specific Warm-Up:

5 Bench Press @ 40-50%

5 Bench Press @ 50-55%

3 Bench Press @ 55-60%

–

Then Load to Working Weights on the Bar

–

Workout Primer after Bench Press (10 minutes)

Work up to working loads on Deadlift over 3 Sets x 3-4 reps

—

1 Round

8/6 Calorie Echo Bike

5 Deadlifts @ Working Loads

5/4 Push-Ups

Bench Press (Weightlifting Variable Reps & Sets)

Focus: Tempo-controlled descent and tight scapular setup.

Modifications:

– Adjust to Incline Bench Press, Floor Press, or Dumbbell Bench Press for movement limitations and impingement

– If any alternatives are needed beyond that, let’s look to the landmine press for extra movement modifications for the shoulder.

Level 1 / New Athletes:

Every 2:30 x 5 Sets

8 Reps @ 6-7 RPE (Relative Perceived Exertion)

“As Good As It Gets” (Weight)

16:00 EMOM

Minute 1: 16/12 Cal Echo Bike or 18/14 Calorie Bike Erg

Minute 2: 10 Deadlifts @ 60% 1RM

Minute 3: 20/15 Push-Ups

Minute 4: Rest
Score: Deadlift Load / Completion

Goal: Maintain consistent output across all rounds. Athletes should aim to complete each minute’s work with 10–15 seconds of rest remaining, demonstrating sustainable pacing and proper movement mechanics throughout.

Stimulus: Aerobic strength and muscular endurance

RPE: 7–8/10 — Hard but controlled effort. Athletes should feel challenged but never redline. The goal is repeatable effort, not max intensity.

[As Good As It Gets: Levels] (Weight)

Level 2:

Bike: 14/10 Cal Echo or 16/12 Bike Erg

Deadlift: 55% of 1RM

Push-Ups: 16/12 Reps

—

Level 1:

Echo Bike: 12/9 Cal

Romanian Deadlift @ 45–50% or 10 Kettlebell Deadlifts

Push-Ups: 15 Knee or Elevated Push-Ups

—

Masters 55+

Bike: 14/10 Cal Echo or 16/12 Bike Erg

Deadlift: 55% of 1RM

Push-Ups: 16/12 Reps

—

Comp:

Bike: 18/13 Cal Echo or 20/16 Cal Bike Erg

Deadlift: @ 60% of 1RM

Push-Ups: Plate Deficit Push-Ups

—

Travel / Hotel:

16:00 EMOM

Minute 1: Machine of Choice

Minute 2: 15 Dual Dumbbell Deadlifts

Minute 3: 20/15 Push-Ups

Minute 4: Rest

Choice on Loads

Mobility (Checkmark)

10/10 Quadruped Adductor Hip Rock (5s Pause)

1:00/1:00 Half Kneeling Hamstring Stretch

1:00 Down Dog Calf Stretch

1:00 Saddle Pose

Optional Accessories (Checkmark)

For Quality

3–4 Sets

12 Barbell Good Mornings (light/mod)

:15/:15 Single-Leg RDL Iso Hold w/ light dumbbells

12 DB Bench Neutral Press

:30 Weighted Plank

WOD – Sun, Oct 26

October 21, 2025

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Prep

3 Sets: For Quality

1:00 Row

10 Cossack Squats

5 Inchworm Push-Ups

20 Bear Plank Shoulder Taps

10 Alternating Box Step-Ups

Specific Barbell Prep

Warm-Up Barbell Back Rack Reverse Lunges (From the Rack)

3 Sets x 5/5 Working Up to Prescribed Loading for the Day

Rest 30-60 seconds between sets on build up loading

Back Rack Reverse Lunges (3 Rounds for weight)

For Load:

Every 3:00 x 3 Sets

10/10 Reverse Lunges @ ~45-55% of 1RM Back Squat
Modifications:

– For those that have the lunge create a problem for the knees, let’s look to adjust to a Back Rack Step-Up to 20in box or we can adjust to a traditional back squat for 3×12 @ 55% of 1RM

Level 1 / New Athletes:

Every 2:30 x 4 Sets

6/6 Reps @ 6-7 RPE (Relative Perceived Exertion)

*This is a movement that would be better with a more limited rep range in order to focus on form for newer athletes.

“Flux” (AMRAP – Rounds and Reps)

12:00 AMRAP

500/450m Row

20/15 Push-Ups

20 Single Dumbbell Step-Overs

Box Height: 24/20in

Dumbbell: 50/35lb, 22.5/15kg
Score: Rounds + Reps

Goal: ~3 Rounds

Stimulus: Aerobic pacing and shoulder endurance with steady midline engagement. A test of consistency and composure through cyclical effort, pressing fatigue, and loaded balance.

RPE: 7/10

Primary Objective: Hold consistent round splits and avoid early tricep fatigue from push-ups.

Secondary Objective: Move smoothly across the box with efficient step-overs and minimal transition time.

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

Level 2:

12:00 AMRAP

450/400m Row

15/10 Push-Ups

20 Single Dumbbell Step-Overs

Box Height: 24/20in

Dumbbell: 35/25lb, 15/12kg

—

Level 1:

12:00 AMRAP

400/350m Row

15/10 Push-Ups

20 Single Dumbbell Step-Overs

Box Height: 24/20in

Dumbbell: 25/15lb, 12/7kg

—

Masters 55+

12:00 AMRAP

450/400m Row

15/10 Push-Ups

20 Single Dumbbell Step-Overs

Box Height: 24/20in

Dumbbell: 35/25lb, 15/12kg

—

Comp:

12:00 AMRAP

500/450m Row

20/15 Push-Ups

20 Single Dumbbell Step-Overs

Box Height: 24/20in

Dumbbell: 70/50lb, 32/22.5kg

—

Travel / Hotel:

12:00 AMRAP

2:00 Treadmill Run

20/15 Push-Ups

20 Single Dumbbell Step-Overs (Bench)

Bench Height: 18-20in

Dumbbell: 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

10/10 Single Leg Romanian Deadlifts

20 Banded Tricep Extensions

WOD – Sat, Oct 25

October 20, 2025

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

200m Run

—

:30 Up Dog to Down Dog

:30/:30 Active Pigeon Pose

:30/:30 Samson Stretch Hold

10 Alternating Scorpions

10 Alternating Iron Cross Stretch

2 Sets:

8 Tall Muscle Clean and Press

8 Russian Kettlebell Swings (R1) / American Kettlebell Swings (R2)

8 Scapular Pull-Ups (R1) / Kip Swings (R2)

8 Ring Rows or 4 Strict Pull-Ups

Barbell Warm-Up

3 Sets

Clean and Jerks, building to working loads

*Start with light weight plates on the barbell that bring the bar off the floor and work on movement up through the hips, keeping the bar close.

Primer:

100m Run

4 Clean and Jerks

100m Run

8 American Kettlebell Swings

4 Pull-Ups

“Grace Meets Helen” (Time)

3 Rounds for Time

200m Run

10 Clean and Jerks

200m Run

21 American Kettlebell Swings

12 Pull-Ups

Barbell: 135/95lb, 61/43kg

American Kettlebell Swings: 53/35lb, 24/16kg
Score: Time to complete

Time Domain: 11:00–15:00

Time Cap: 20:00

Stimulus: Hybrid capacity workout blending cyclical pacing, barbell cycling, and gymnastics endurance.

RPE: 8–9/10

Primary Objective: Hold consistent splits across all rounds with clean transitions between modalities.

Secondary Objective: Complete each set of clean and jerks in under 1 minute and the kettlebell swings unbroken.

[Grace Meets Helen: Levels] (Time)

Level 2:

3 Rounds for Time

200m Run

10 Clean and Jerks

200m Run

21 American Kettlebell Swings

12 Banded Pull-Ups

Barbell: 115/75lb, 52/35kg

American Kettlebell Swings: 44/26lb, 20/12kg

–

Level 1:

3 Rounds for Time

200m Run

10 Hang Clean and Jerks

200m Run

21 American Kettlebell Swings

12 Jumping Pull-Ups

Barbell: 75/55lb, 34/25kg

Russian Kettlebell Swings: 35/18lb, 16/8kg

–

Masters 55+

3 Rounds for Time

200m Run

10 Clean and Jerks

200m Run

21 Kettlebell Swings

12 Pull-Ups

Barbell: 95/65lb, 43/30kg

American Kettlebell Swings: 44/26lb, 20/12kg

–

Comp:

3 Rounds for Time

200m Run

10 Clean and Jerks

200m Run

21 American Kettlebell Swings

12 Chest to Bar Pull-Ups

Barbell: 155/105lb, 70/48kg

American Kettlebell Swings: 70/53lb, 32/24kg

–

Travel / Hotel:

3 Rounds for Time

200m Run

10 Dual Dumbbell Clean and Jerks

200m Run

21 American Kettlebell Swings

12 Pull-Ups

Dumbbells: 50/35lb, 22.5/15kg

American Kettlebell Swings: 53/35lb, 24/16kg

Mobility (Checkmark)

:30/:30 KB Calf Smash

1:00/1:00 Active Pigeon Stretch

1:00/1:00 Crossbody Lat Stretch

1:00 Updog Pose

Optional Accessories (Checkmark)

For Quality and Load

10:00 AMRAP

8/8 Single Arm Dumbbell Z-Press

16 Dual Kettlebell Gorilla Rows

:30 Weighted Wall Sit

WOD – Fri, Oct 24

October 19, 2025

Announcements

CrossFit East River – WOD

Power Snatch Complex (Weight)

Every 2:00 x 6 Sets

3 Position Power Snatch

1+1+1 @ 70% of 1RM

*Hang + Low Hang + Floor

% of Power Snatch
Modifications:

– We can adjust to cleans for athletes with shoulder limitations in the overhead position

– Another adjustment would just be to work on the high pull variation and go into a 3-Pos Snatch High Pull to work on form and mechanics without the turnover.

Level 1 / New Athletes:

Every 2:00 x 6 Sets

3-5 Hang Power Snatches @ 6-7 RPE

“Entropy” (4 Rounds for calories)

For Calories

4 Sets

2:00 AMRAP

20 V-Ups

20 Alternating Dumbbell Snatch

– Max Calorie Bike/Row/Ski

Rest 2:00 b/t sets

Dumbbell: 50/35lb, 22.5/15kg
Score = Max Calories

Goal: 10/8+ calories per set with the goal of maintaining consistency across and getting to the bike with 30 seconds to go.

Stimulus: Core and posterior chain fatigue leading into high-output sprint intervals.

RPE: 8.5–9/10

Primary Objective: Complete the core and DB work quickly in under ~1:30 to maximize time on the Echo Bike.

Secondary Objective: Maintain consistent calorie totals across all four intervals with the goal of hitting the last set as the best set and giving it everything you got.

[Entropy: Levels] (4 Rounds for calories)

Level 2:

For Calories

4 Sets

2:00 AMRAP

15 V-Ups

20 Alternating Dumbbell Snatch

– Max Calorie Bike

Rest 2:00 b/t sets

Dumbbell: 35/25lb, 15/12kg

Score = Max Calories

–

Level 1:

For Calories

4 Sets

2:00 AMRAP

15 Abmat Sit-Ups

20 Alternating Dumbbell Hang Snatch

– Max Calorie Bike

Rest 2:00 b/t sets

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

Score = Max Calories

–

Masters 55+:

For Calories

4 Sets

2:00 AMRAP

15 GHD Sit-Ups

20 Alternating Dumbbell Hang Snatch

– Max Calorie Echo Bike

Rest 2:00 b/t sets

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

GHD: Short Range of Motion

Score = Max Calories

–

Comp:

For Calories

4 Sets

2:00 AMRAP

20 GHD Sit-Ups

18 Alternating Dumbbell Snatch

– Max Calorie Echo Bike

Rest 2:00 b/t sets

Dumbbell: 70/50lb, 32/15kg

Score = Max Calories

–

Travel / Hotel:

For Calories

4 Sets

2:00 AMRAP

20 V-Ups

20 Alternating Dumbbell Snatch

– Max Burpees

Rest 2:00 b/t sets

Dumbbell: 50/35lb, 22.5/15kg

Score = Max Calories

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

4 Sets

10 Dead-Bug Psoas March

15 Banded Face Pulls

:45 Weighted Forearm Plank

WOD – Thu, Oct 23

October 18, 2025

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

Mobility Prep and Activation

2:00 Cardio Choice

:30 Puppy Dog Pose

2 x :15/:15 Dual Dumbbell Staggered Stance RDL Iso Hold

:30/:30 Active Pigeon Pose

General Prep

2 Sets: For Quality

9/7 Calorie Row

3 Shuttle Run

1 Wall Walk + :15 Nose to Wall Handstand Hold

8 Barbell Romanian Deadlifts

Specific Prep

– Tackle 2 Wall Walks practicing form.

– Build to working loads over the course of 2-3 sets on Deadlifts

then a quick primer before hitting the workout.

–

1 Wall Walk

2 Shuttle Runs

4/3 Calorie Row

3 Deadlifts

“Resonance” (AMRAP – Rounds)

28:00 EMOM

minute 1: 3 Wall Walks

minute 2: 6 Shuttle Runs

minute 3: 15/12 Calorie Row

minute 4: 10 Deadlifts

Barbell Load: 225/155lb, 102/70kg

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

Wall Walk: 10in from the Wall
Score: Rounds Completed

Goal: Complete each movement within :45–:50 per minute to maintain steady intensity.

Stimulus: Posterior chain and midline stamina under cyclical fatigue; blending skill, strength, and aerobic capacity.

RPE: 7.5–8.5/10

Primary Objective: Hold consistent pacing and movement quality across all seven rounds.

Secondary Objective: Avoid breakdown in wall walks and maintain deadlift form while fatigued.

[Resonance Levels] (AMRAP – Rounds)

Level 2:

28:00 EMOM

minute 1: 3 Wall Walks to 20in

minute 2: 5 Shuttle Runs

minute 3: 12/9 Calorie Row

minute 4: 10 Deadlifts

Barbell Load: 185/125lb, 84/57kg

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

Wall Walk: 20in from the Wall

–

Level 1:

28:00 EMOM

minute 1: 3 Wall Walks

minute 2: 5 Shuttle Runs

minute 3: 10/8 Calorie Row

minute 4: 10 Deadlifts

Barbell Load: 135/95lb, 61/43kg

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

Wall Walk: 30in from the Wall

–

Masters 55+:

28:00 EMOM

minute 1: 3 Wall Walks

minute 2: 6 Shuttle Runs

minute 3: 15/12 Calorie Row

minute 4: 10 Deadlifts

Barbell Load: 225/155lb, 102/70kg

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

Wall Walk: 20in from the Wall

–

Comp:

28:00 EMOM

minute 1: 4 Wall Walks

minute 2: 8 Shuttle Runs

minute 3: 18/14 Calorie Row

minute 4: 12 Deadlifts

Barbell Load: 225/155lb, 102/70kg

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

Wall Walk: 10in from the Wall

–

Travel / Hotel:

28:00 EMOM

minute 1: 3 Wall Walks

minute 2: 6 Shuttle Runs

minute 3: :45 Machine Choice

minute 4: 12 Dual Dumbbell Deadlifts

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

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

Wall Walk: 10in from the Wall

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

Optional Accessories (Checkmark)

For Quality

4 Sets

:30 Nose to Wall Handstand Hold

:60 Sorenson Hold

WOD – Thu, Oct 23

October 18, 2025

Announcements

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

Mobility Prep and Activation

2:00 Cardio Choice

:30 Puppy Dog Pose

2 x :15/:15 Dual Dumbbell Staggered Stance RDL Iso Hold

:30/:30 Active Pigeon Pose

General Prep

2 Sets: For Quality

9/7 Calorie Row

3 Shuttle Run

1 Wall Walk + :15 Nose to Wall Handstand Hold

8 Barbell Romanian Deadlifts

“Resonance” (AMRAP – Rounds)

28:00 EMOM

minute 1: 3 Wall Walks

minute 2: 6 Shuttle Runs

minute 3: 15/12 Calorie Row

minute 4: 10 Deadlifts

Primary Objective: Hold consistent pacing and movement quality across all seven rounds.

Secondary Objective: Avoid breakdown in wall walks and maintain deadlift form while fatigued.

Mobility (Checkmark)

Optional Accessories (Checkmark)

For Quality

4 Sets

:30 Nose to Wall Handstand Hold

:60 Sorenson Hold