Today's WOD

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CrossFit East River – WOD

General Body Heat

3 Sets: For Quality

200m Run

10 Alternating Arm Swings

10 Back Slaps

20 Bear Plank Shoulder Taps

:15 Dead-Hang + :15 Active Hang (From Pull-Up Bar)

Barbell Primer

2-3 Rounds

3 Burpee Pull-Ups

5-7 Dumbbell Bench Press @ Building to Working Loads

“Distributive Property” (Time)

10 Rounds for Time (Leap Frog with a Partner)

10 Burpee Pull-Ups

15 Dumbbell Bench Press

200m Run

Dumbbells: 50/35lb, 22.5/15kg

“Breaking up the work doesn’t always make it easier — it just spreads the suffering.”
Goal: 18:00–23:00

Time Cap: 27:00

Primary Objective: Maintain fast, sustainable effort across each station to keep total round times under 2:00

Secondary Objective: Keep Burpee Pull-Ups and DB Bench unbroken or close to it across all 5 rounds

[Distributive Property : Levels] (Time)

Level 2:

10 Rounds for Time (Leap Frog with a Partner)

8 Burpee Pull-Ups

15 Dumbbell Bench Press

200m Run

Dumbbells: 35/25lb, 15/12kg

Level 1:

10 Rounds for Time (Leap Frog with a Partner)

10 Burpee Jumping Pull-Ups

15 Dumbbell Bench Press

200m Run

Dumbbells: 25/15lb, 12/7kg

Masters 55+

10 Rounds for Time (Leap Frog with a Partner)

8 Burpee Pull-Ups

15 Dumbbell Bench Press

200m Run

Dumbbells: 30/20lb, 14/9kg

Competitor:

10 Rounds for Time (Leap Frog with a Partner)

10 Burpee Pull-Ups *6in out of reach

15 Dumbbell Bench Press

200m Run

Dumbbells: 70/50lb, 32/22.5kg

Travel / Hotel:

As prescribed

Mobility (Checkmark)

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

Optional Accessories (Checkmark)

3-4 Sets: For Quality

8/8 Single Arm Dumbbell Z Press

10 Ring Rows (pause at the top for 1 sec)

8 Supine Leg Raises (Lower at 2 count eccentric)

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CrossFit East River – WOD

General Prep 

10:00, For Quality

1:00 Cardio Choice

10 Deep Lunge Mountain Climbers

10 Air Squats

10 Hollow Rocks

:15 Passive Hang + :15 Active Hang

Specific Barbell Prep

Take 7 minutes

Take the barbell to the rack and loosen up for the Back Squats with the focus on dialing in form and tackling 2 Reps at a time from 40-50% up to the 80% starting load over the course of 4-5 sets.

Back Squat (Every 2:00 x 6 Sets
2 Back Squats @ 80%

% of 1RM Back Squat
)

Focus: Priming the system for 1RM Front Squat Monday

Cues: Root through the floor, control the eccentric and work on speed on the concentric.

Modifications:

Level 1: 4 Back Squats @ 7 RPE across

Box Squats , Split Squats

**Secondary Warm-Up After Back Squats**

5 Thrusters (empty bar)

5 Bar Kip Swings

5 Strict Knee Raises

5 Thrusters (working weight or just under)

5 Toes to Bar or Modification (Alt TTB, Toe to Target, Kipping Knees to chest or elbows)

–

Adjust to make sure working weight is on the bar and athletes have their correct toe to bar option for the day.

“Asymptote” (AMRAP – Reps)

9:00 EMOM

Minute 1: 6 Thrusters + 6 Toes to Bar

Minute 2: 7 Thrusters + 7 Toes to Bar

Minute 3: 8 Thrusters + 8 Toes to Bar

Minute 4: 9 Thrusters + 9 Toes to Bar

Minute 5: Rest

Minute 6: 8 Thrusters + 8 Toes to Bar

Minute 7: 9 Thrusters + 9 Toes to Bar

Minute 8: 10 Thrusters + 10 Toes to Bar

Minute 9: 10 Thrusters + Max Toes to Bar

Barbell Load: 95/65lb, 43/30kg

The edge of sustainable… “You’ll never touch the line… but you’ll get damn close.”
Format: Progressive Interval Ladder

Secondary Objective: Limit transition time and manage grip fatigue to maximize toes to bar output in final minute

[Asymptote: Levels] (AMRAP – Reps)

Level 2:

Reduce reps by 1 rep per movement on each minute

Barbell Load: 75/55lb, 34/25kg

Level 1:

Reduce reps by 1 rep per movement on each minute

Adjust to Kipping Knee Raises

Thruster: 45/35lb, 20/15kg

Masters 55+:

Reduce reps by 1 rep per movement on each minute

Barbell Load: 65/45lb, 30/20kg

Competitor:

Add 1 rep per movement on each minute

Travel / Hotel:

Dumbbell Thrusters @ 2×35/25lb, 15/12kg

V-Ups

Mobility (Checkmark)

PRVN Recovery #2

1:00 Child’s Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

Optional Accessories (Checkmark)

3-4 Sets: For Quality

10/10 Single Leg Barbell Hip Thrust

12 Ring Hamstring Curls

14 Alternating Goblet Cossack Squats

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Announcements

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Week of 7/28 Programming Overview

• Monday: WOD: Nate (Muscle Ups, HSPU, KBS)
• Tuesday: Strength: Clean and Jerk – WOD: Rowing, DB Squat Cleans, Situps, Burpees
• Wednesday: WOD: Wall Walks, Running, Rowing, Wall Balls
• Thursday: Strength: Snatch – WOD: DU, Power Snatches
• Friday: Strength: Back Squat – WOD: Thrusters, TTB
• Saturday: Burpee Pullups, DB Bench, Running
• Sunday: Hero WOD with Coach Connor

CrossFit East River – WOD

Snatch (Snatch Complex

Every 2:00 x 7 Sets
Power Snatch
Rest 10 seconds
Squat Snatch

Starting @ 70% of 1RM Snatch and building to a heavy for the day.)

Focus: Power off the floor. Consistent set-up and staying over the bar as we past the knees. Focus on a close bar path and fast turnover into a solid punch into the receiving position overhead. We are looking for strength and stability with a firm lockout.

Modifications:

Level 1: 3 Hang Power Snatch+ 2 Overhead Squats each set building to around 7-8 RPE.

For Mobility Issues, adjust to 4/4 Dumbbell Snatch for Load

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#
Score: Total Reps

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

Primary Objective: Move consistently with the goal of unbroken double unders and smooth cycling of the barbell. A note that the barbell should be done in cycled sets of 5+ per round with the goal of maintaining a good rhythm throughout.

Secondary Objective: Maximize transitions—minimize time between rope, barbell, and reset

[CrossFit Open 14.1: Levels] (AMRAP – Reps)

Level 2:

As prescribed

Level 1:

10:00 AMRAP

30 Single‑Unders

15 Hang Power Snatches

Barbell: 45/35lb, 20/15kg

Masters 55+:

10:00 AMRAP

30 Double Unders

15 Hang Power Snatches

Barbell: 75/55lb, 34/25kg

Competitor:

As prescribed

Travel / Hotel:

10:00 AMRAP

30 Double Unders

15 Dumbbell Snatch

Barbell: 35/25lb, 15/12kg

Mobility (Checkmark)

PRVN Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

Optional Accessories (Checkmark)

3-4 Sets: For Quality

8-10 Cuban Rotations

:15/:15 Iso Calf Raise Wall Push

8-10 Snatch Grip Bent Rows

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Announcements

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CrossFit East River – WOD

Warm-Up: 

3 Sets: For Quality

200m Run

15/12 Calorie Row

10 Air Squats

10/10 Bird Dog From Crawling

10/10 Dead-Bugs

—

Touch on Wall Ball Efficiency and tackle 8-10 reps for a good primer set before the workout

“Inversely Correlated” (Time)

For Time:

10 Wall Walks

200m Run

30/24 Calorie Row

40 Wall Balls

500m Run

Rest 3:00

500m Run

40 Wall Balls

30/24 Calorie Row

200m Run

10 Wall Walks

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

Wall Walk: 10in off Wall
Goal: 20:00–25:00 Running Time , 8-11 minutes / Set

Time Cap: 30:00

Secondary Objective: Smooth, efficient wall walks and strong close on final run

[Inversely Correlated: Levels] (Time)

Level 2:

For Time:

8 Wall Walks

200m Run

25/20 Calorie Row

30 Wall Balls

400m Run

Rest 3:00

400m Run

30 Wall Balls

25/20 Calorie Row

200m Run

8 Wall Walks

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

Wall Walk: 20in Off Wall

Level 1:

For Time:

5 Wall Walks

150m Run

20/16 Calorie Row

25 Wall Balls

400m Run

Rest 3:00

400m Run

25 Wall Balls

20/16 Calorie Row

150m Run

5 Wall Walks

Wall Ball: 14/10lb, 6/4kg

Wall Walk: 30 in off Wall

Masters 55+:

For Time:

8 Wall Walks

200m Run

25/20 Calorie Row

30 Wall Balls

400m Run

Rest 3:00

400m Run

30 Wall Balls

25/20 Calorie Row

200m Run

8 Wall Walks

Wall Ball: 14/10lb, 6/4kg

Wall Walk: 20in Off Wall

Competitor:

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

Travel/ Hotel:

For Time:

10 Wall Walks

400m Run

60 Air Squats

800m Run

Rest 3:00

800m Run

60 Air Squats

400m Run

10 Wall Walks

Wall Walk: 10in off Wall

Mobility (Checkmark)

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Childs Pose

Optional Accessories (Checkmark)

3 Sets: For Quality

10/10 Dual Kettlebell Front Rack Step-Ups

15/15 Banded Terminal Knee Extensions

200ft (60m) Farmers Carry

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Announcements

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

Week of 7/28 Programming Overview

• Monday: WOD: Nate (Muscle Ups, HSPU, KBS)
• Tuesday: Strength: Clean and Jerk – WOD: Rowing, DB Squat Cleans, Situps, Burpees
• Wednesday: WOD: Wall Walks, Running, Rowing, Wall Balls
• Thursday: Strength: Snatch – WOD: DU, Power Snatches
• Friday: Strength: Back Squat – WOD: Thrusters, TTB
• Saturday: Burpee Pullups, DB Bench, Running
• Sunday: Hero WOD with Coach Connor

CrossFit East River – WOD

Clean and Jerk (Every 2:00 x 7 Sets
Power Clean
Rest 10 seconds
Squat Clean and Split Jerk

Starting @ 70% of 1RM Clean and Jerk and building to a heavy for the day)

Focus: Power off the floor. Consistent set-up and staying over the bar as we past the knees. Focus on a close bar path and fast turnover into the Front Rack position.

Modifications:

Level 1: 3 Hang Power Cleans + 2 Split Jerks each set building to around 7-8 RPE.

Front Rack Mobility Issues, adjust to Dumbbell Power Clean + Push Jerk

“The Derivative” (3 Rounds for reps)

3 Sets:

:45 Second On / :15 Second Off

Station 1: Calorie Bike/Row/Ski

Station 2: Dual Dumbbell Squat Cleans

Station 3: Abmat Sit-Ups

Station 4: Line Facing Burpees

Dumbbell Loads: 50/35lb, 22.5/15kg

“The rate of change is the real test.”
Stimulus: Threshold Conditioning / Mixed-Modal Interference

RPE: 8.5/10

Primary Objective: Maintain consistent pacing across all 3 rounds without drop-off

Secondary Objective: Prioritize positional control on the dumbbell squat cleans and abmat sit-ups

[The Derivative: Levels] (3 Rounds for reps)

Level 2:

Dumbbell Loads: 35/25lb, 15/12kg

Level 1:

Dumbbell Loads: 25/15lb, 12/7kg

Masters 55+:

Dumbbell Loads: 30/20lb, 14/9kg

Competitor:

3 Sets:

:45 Second On / :15 Second Off

Station 1: Calorie Bike/Row/Ski

Station 2: Dual Dumbbell Squat Cleans

Station 3: GHD Sit-Ups

Station 4: Lateral Burpees over Dumbbells

Dumbbell Loads: 50/35lb, 22.5/15kg

Travel / Hotel:

3 Sets:

:45 Second On / :15 Second Off

Station 1: Any Cardio

Station 2: Dual Dumbbell Squat Cleans

Station 3: Abmat Sit-Ups

Station 4: Lateral Burpees over Dumbbells

Dumbbell Loads: 50/35lb, 22.5/15kg

Mobility (Checkmark)

PRVN Recovery #3

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00 Saddle Pose

Optional Accessories (Checkmark)

4 Sets for Quality

8-10 Reverse Nordic Curls

:18/:18 Side Star Plank

100ft (30m) Sled Push, For Load

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Announcements

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CrossFit East River – WOD

Warm-Up: 

1:30-2:00 Cardio Choice

—

2 Sets: For Quality

5/5 Kettlebell Windmill

10 Alternating Single Arm Kettlebell Swings

5/5 Single Arm Rotational Ring Row

:10 Ring Support Hold

10 Bar Kip Swings

Nate (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

2 Muscle-Ups

4 Handstand Push-Ups

8 Kettlebell Swings (2/1.5 pood)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
*Kettlebell: 70/53lb, 32/24kg

Primary Objective: Maintain unbroken transitions across muscle-ups, HSPU, and KB swings

Secondary Objective: Build sustainable upper-body volume while staying aerobic

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

Level 2:

20:00 AMRAP

4 Strict Pull-Ups + 4 Strict Ring Dips

4 Box Piked Handstand Push-Ups

8 American Kettlebell Swings

Kettlebell: 53/35lb, 24/16kg

Level 1:

20:00 AMRAP

4 Ring Rows + 4 Push-Ups

8 Tall Kneeling Dumbbell Press

8 Russian Kettlebell Swings

Kettlebell: 35/18lb, 16/8kg

Masters 55+

20:00 AMRAP

4 Strict Pull-Ups + 4 Strict Ring Dips

4 Box Piked Handstand Push-Ups

8 Russian Kettlebell Swings

Kettlebell: 53/35lb, 24/16kg

Competitor:

20:00 AMRAP

2 Strict Ring Muscle-Ups

4 Strict Handstand Push-Ups

8 American Kettlebell Swings

Kettlebell: 70/53lb, 32/24kg

Travel / Hotel:

20:00 AMRAP

4 Strict Pull-Ups + 4 Strict Ring Dips

4 Strict Handstand Push-Ups

8 American Kettlebell Swings or Dual Dumbbell Hang Muscle Snatch

Kettlebell: 70/53lb, 32/24kg of Dumbbells @ 35/25lb, 15/12kg

Mobility (Checkmark)

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fold

Optional Accessories (Checkmark)

3-4 Sets: For Quality

10 Neutral Grip Dumbbell Bench Press

10 Dumbbell Glute Bridge Pull-Overs

:30 Feet Elevated Glute Bridge Hold

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CrossFit East River – WOD

General Prep 

3 Sets: For Quality

200m Run

12 Glute Bridge Bench Band Pull Apart

10 Air Squats + 5 Jump Squats

8-10 Elevated Push-Ups (Off Bench or Box)

Specific Prep

3 Bench Press @ 40-50%

5-7 Wall Balls

3 Bench Press @ 50-60%

5-7 Wall Balls

3 Bench Press @ 60-70%

5-7 Wall Balls

Bench Press (Every 90 seconds x 8 Sets
3 Bench Press @ 70%+)

The focus here is some good consistent volume here at 70%+ on the Bench Press. The goal here is to keep all sets between 70-80%, but we are leaving this open ended to allow each athlete to move by their own standards of what feels heavy for the day.

“Balls to the Wall” (Time)

For Time

1000m Run

100 Wall Balls

Load: 20/14lb, 9/6kg, 10/9ft

Score: Time
Goal Time: 8:00 – 11:00

Time Cap: 15:00

Secondary Objective: Set a steady pace on the run to prime wall ball execution. Note that the Wall Balls could turn into a time suck if you go out too hot.

[Balls to Wall: Levels] (Time)

Level 2:

For Time

800m Run

80 Wall Balls

Load: 20/14lb, 9/6kg, 10/9ft

Score: Time

Level 1:

For Time

800m Run

80 Wall Balls

Load: 14/10lb, 6/4kg, 10/9ft

Score: Time

Masters 55+:

For Time

800m Run

80 Wall Balls

Load: 20/14lb, 9/6kg, 10/9ft

Score: Time

Competitor:

As prescribed

Travel / Hotel:

For Time:

1000m Run

150 Air Squats

Mobility

PRVN Yoga Flow #2

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)

3 Sets: For Quality

10/10 Single Leg Foot Elevated Glute Bridge

:20 Feet Elevated Glute Bridge Hold

:30 Ring Plank

:30 Wall Sit March

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Announcements

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CrossFit East River – WOD

General Body Heat

2:00 – 3:00 Cardio Choice

—

2 Sets

10 Bend and Bows

5 Inchworm to Hollow Hold (2sec on each)

10 Alternating Box Step-Ups

10 Alternating V-Ups + 10 sec Hollow Hold

Warm-Up Game

“PVC Chaos”

Equipment: 1 PVC pipe per person

* Focus: Reaction, coordination, group energy

Specific Prep

2-3 Sets

5 Deadlifts @ Building Loads

1 Partial Wall Walk + 1 Full Wall Walk

5 Box Jumps @ Working height

10 Abmat Sit-Ups

“Dead Weight” (Time)

7 Rounds For Time (Split Reps as Needed):

15 Deadlifts

5 Wall Walks

15 Box Jumps

30 Abmat Sit-Ups

Box Height: 24/20in

Deadlift: (225/155lb, 102/70kg)

Wall Walk: 10in to Wall

Score: Total Time
Time Cap: 25:00

Goal Time: 18:00 – 22:00

Primary Objective: Fast transitions with short, manageable sets to avoid redlining. Look to complete each round in ~3:00 or less

Secondary Objective: Keep transitions smooth and clear between partners—don’t waste time

[Dead Weight: Levels] (Time)

Level 2:

7 Rounds For Time (Split Reps as Needed):

15 Deadlifts

3 Wall Walks

15 Box Jumps

30 Abmat Sit-Ups

Box Height: 24/20in

Deadlift: (185/125lb, 84/57kg)

Score: Total Time

Level 1:

7 Rounds For Time (Split Reps as Needed):

15 Deadlifts

3 Wall Walks

15 Box Jumps

30 Abmat Sit-Ups

Box Height: 24/20in

Deadlift: (185/125lb, 84/57kg)

Wall Walk: 30 in to wall

Score: Total Time

Masters 55+:

7 Rounds For Time (Split Reps as Needed):

12 Deadlifts

3 Wall Walks

12 Box Jumps

24 Abmat Sit-Ups

Box Height: 24/20in

Deadlift: (155/105lb, 70/48kg))

Score: Total Time

Competitor:

5 Rounds For Time Solo

15 Deadlifts

5 Wall Walks

15 Box Jumps

30 GHD Sit-Ups

Box Height: 24/20in

Deadlift: (225/155lb, 102/70kg)

Wall Walk: 10in to Wall

Score: Total Time

Travel /Hotel Gym : Solo

5 Rounds For Time Solo

15 Dumbbell Deadlifts

5 Wall Walks

15 Bench Jumps

30 V-Ups

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

Wall Walk: 10in to Wall

Score: Total Time

Mobility

PRVN Recovery #9

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

Optional Accessories (Checkmark)

5 Sets, For Quality:

10 GHD Back Extensions

10 Ring Hamstring Curls

:30 second Dual Kettlebell Overhead Hold

Rest as needed between sets
– Points of Performance Note:

Aim to move slow and controlled through the Back Extensions. Each vertebrae at a time on the way down and on the way up, squeezing the glutes the entire time

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CrossFit East River – WOD

Body Heat & Mobility Flow

1:00 Cardio Choice

:20/:20 World’s Greatest Stretch

10 Arm Circles Forward & Backward

10 Air Squats

:20 Active Hang

:30 Wrist & Forearm Stretch (on floor)

General Prep 

2 Sets:

4 Burpees

6/6 Dumbbell Hang Muscle Snatch

8 Scapular Pull-Ups + 8 Bar Kip Swings

10 Barbell Overhead Squats

Specific Barbell Primer (Checkmark)

2 Sets w/ Empty Barbell

3 Position Muscle Snatch

3 Position Power Snatch

3 Position Squat Snatch

—

Then load to starting weights on the barbell

Snatch (Squat Snatch
For Load:
Every 1:15 x 12 Sets
1 Squat Snatch

2 Sets @ 70%
3 Sets @ 75%
4 Sets @ 80%
3 Sets @ 85%+

% is Based on 1RM Squat Snatch

Record Working Weight
)

Focus: Technical Execution, Speed through the middle and a quick efficient turnover into the a quality Squat Snatch

Cues: Patience, then speed. Finish tall, flick the wrist and push up into the bar as it turns over into the catch.

Modifications:

Level 1: 3 Hang Power Snatch + 1 Pause Overhead Squat @ 7 RPE across

Masters 55+: Can be Power or Squat

“Fibo-Snatchy” (AMRAP – Reps)

13:00 AMRAP

1-1-2-3-5-8-13-21-34

Squat Snatch

Lateral Burpees Over Bar

Chest to Bar Pull-Ups

Load: 95/65lb, 43/30kg

Score = Total Reps
Goals:

Estimate Time per Rep: 3-5 seconds/rep is a solid average (includes movement + transition time)

That gives 12-20 reps/minute, or 156 – 260 total reps in 13:00 (This is a wide range, but gives us insight to where to expect athletes to finish this one up.

Primary Objective: Smooth and confident cycling of light squat snatches under increasing fatigue

Secondary Objective: Break early and stay consistent on Chest-to-Bar volume

[Fibo-Snatchy: Levels] (AMRAP – Reps)

Level 2:

13:00 AMRAP

1-1-2-3-5-8-13-21-34

Squat Snatch

Lateral Burpees Over Bar

Pull-Ups

Load: 75/55lb, 34/25kg

Score = Total Reps

Level 1:

13:00 AMRAP

1-1-2-3-5-8-13-21-34

Hang Power Snatch

Lateral Burpee Step-Overs

Jumping Pull-Ups

Load: 45/35lb, 20/15kg

Score = Total Reps

Masters 55+:

13:00 AMRAP

1-1-2-3-5-8-13-21-34

Squat Snatch

Lateral Burpee Step-Overs

Pull-Ups

Load: 75/55lb, 34/25kg

Score = Total Reps

Competitor:

Load: 135/95lb, 61/43kg

Travel / Hotel:

13:00 AMRAP

1-1-2-3-5-8-13-21-34

Dumbbell Squat Snatch

Lateral Burpees Over Dumbbell

Strict Pull-Ups

Load: 50/35lb, 22.5/15kg

Score = Total Reps

Mobility

PRVN Recovery #2

1:00 Child’s Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

Optional Accessories (Checkmark)

4 Sets, For Quality

8/8 Bird-Dog Row

10-12 Hip Bridge Dumbbell Pull-Over

10-12 Weighted Maltese Raises

Read More

Announcements

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

Week of 7/21 Programming Overview

• Monday: WOD: Running, Clean and Jerks
• Tuesday: Strength: Front Squats – WOD: Burpee Box Jump Overs, OH DB Lunges, TTB
• Wednesday: Strength: Shoulder Press – WOD: KBS, Pushups, Double Unders
• Thursday: WOD: Running, Bike, Row
• Friday: Strength: Snatch – WOD: Snatch, Burpees, Pullups
• Saturday: Deadlifts, Wall Walks, Box Jumps, Situps
• Sunday: Open Gym

CrossFit East River – WOD

“Only Diesel” (6 Rounds for calories)

3 Sets: For Max Calories

3:00 AMRAP

400m Run

– Max Calorie Bike

– Rest 1:30 –

3:00 AMRAP

400m Run

– Max Calorie Row

– Rest 1:30 –

Score = Sum Total Calories
Goals: 15-18 Calories on bike for Men and 11-13 Calories for Women, on the Rower we would expect closer to 16-20 calories for men and 13-16 calories for women.

Primary Objective: Hold strong, consistent pacing on the 400m run to allow for max calorie output

Secondary Objective: Sustain max effort in the final :45–1:15 of each machine effort

[Levels: “Only Diesel”] (6 Rounds for reps)

Level 2:

As prescribed

Level 1:

300m Run

Masters 55+:

As prescribed

Competitor:

Wear a 20/14lb, 9/6kg

Travel / Hotel:

9 Sets

3:00 Run for Max Distance

Rest 1:30 b/t sets

“Escalating Durante Core” (AMRAP – Reps)

8:00 AMRAP

2-4-6-8-10…

Hollow Rocks

V-Ups

Tuck Ups

Hollow Hold (Seconds)

Mobility

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

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