Today's WOD

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CrossFit East River – WOD

Warm-Up (Checkmark)

1:30 Cardio Choice

10 PVC Pipe Pass Throughs

10 PVC Pipe Around the Worlds

:15/:15 Standing PVC Pipe Prayer Stretch

–

2 Sets

:30 Jump Rope (Double Under Practice, Singles, Boxer Shuffle)

10 Russian Kettlebell Swings

5/5 Kettlebell Snatch

10 Barbell Overhead Squats

Specific Barbell Prep (Checkmark)

2 Sets

3 Hang Muscle Snatch

3 Hang Power Snatch

3 Snatch Balance

3 Hang Squat Snatch

–

Then Build to Working Weights on the Barbell

Hang Snatch (Weightlifting Variable Reps & Sets)

We have been dialing in the hang position throughout this cycle, and today is the opportunity to express that work against a heavy single. The 1:30 interval gives athletes time to reset mentally and physically between reps.

Modifications:

Level 1: Every 1:30 x 10 Sets: 3 Hang Power Snatch, starting at a technically sound and challenging load and building by feel, with the emphasis on the hip drive and receiving position rather than the load reached

Hotel Gym / Travel: Every 1:30 x 10 Sets: 2-4/2-4 Dumbbell Hang Snatch for Load

Primer (Checkmark)

2 Sets at Working Loads:

3/3 Kettlebell Hang Snatch

25 Double-Unders or 40 Single-Unders

5 Wall Balls

Use this to confirm kettlebell load, Double-Under rhythm, and wall ball target depth and pace before “Jackie Brown” begins.

“Jackie Brown” (8 Rounds for time)

For Time

Every 2:00 x 8 Sets:

5/5 Kettlebell Hang Snatch

50 Double-Unders

10 Wall Balls

Kettlebell: 53/35lb, 24/16kg

Wall Ball: 20/14lb to 10ft, 9/6kg
Score = Sum Total Time Across All 8 Sets

Goals: 1:15-1:30 per set

Stimulus: Mixed Upper Body Interference

RPE: 8/10

Primary Objective: Complete all three movements unbroken in each set, with tight transitions between every movement to stay inside the 1:15-1:30 window.

Secondary Objective: Match or beat your set one time across all eight intervals, using pacing and transition discipline from the first set to protect output in the final three sets.

[Jackie Brown: Level 2, Level 1, Masters 55+] (8 Rounds for time)

Level 2:

Every 2:00 x 8 Sets:

5/5 Kettlebell Hang Snatch

40 Double-Unders

10 Wall Balls

Kettlebell: 44/26lb, 20/12kg

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

Level 1:

Every 2:00 x 8 Sets:

5/5 Dumbbell Hang Snatch

50 Single-Unders

8 Wall Balls

Dumbbell: 35/20lb, 15/9kg

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

Masters 55+:

Every 2:00 x 8 Sets:

5/5 Kettlebell Hang Snatch

35 Double-Unders or 50 Single-Unders

10 Wall Balls

Kettlebell: 44/26lb, 16/12kg

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

[Jackie Brown: Competitor & Travel] (8 Rounds for time)

Competitor:

Every 2:00 x 8 Sets:

5/5 Kettlebell Hang Snatch

50 Double-Unders

10 Wall Balls

Kettlebell: 70/53lb, 32/24kg

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

Goal: Sub-1:15 per set. All movements unbroken across all 8 sets.

Hotel Gym / Travel:

Every 2:00 x 8 Sets:

5/5 Single Dumbbell Hang Snatch

50 Double-Unders or 75 Single-Unders

10 10 Dumbbell Thrusters

Dumbbell: Choice at light to moderate load

PRVN Reset (Checkmark)

For Quality:

3 Sets

:45/side Scorpion Stretch

1:00 Elevated Prayer Stretch

8/side Quadruped Thoracic Rotation

Intent: Decompress the shoulder girdle, thoracic spine, and lats after significant overhead and pulling volume.

Optional Accessories (Checkmark)

For Quality:

3 Sets:

12/12 Single Arm Dumbbell External Rotation

:30/30 Single Arm Overhead Hold (KB or DB)

10 x 3-Way Banded Pull Apart

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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!

Hold requests and cancellations need to be submitted through our website! DO NOT use Wodify Messaging- we may miss it! You can request a hold here, and request cancellation here. Please read our pricing and policies FAQ as fee’s and limitations apply based on membership type!

CrossFit East River – WOD

Warm-Up (Checkmark)

400m Run

5 Inchworm to Hollow Hold (1 sec)

10 Alternating Scorpions

:15 Hollow Hold

:20 Extended Plank Reverse Bridge

–

:15 Wall Lean March

2 Sets x :10 on / :05 off Wall Lean Sprint

8 Scapular Pull-Ups

6-8 Kipping Knees to Chest

10 Crossover Box Step-Overs (Round 2: @ Warm-Up Loads)

6 Box Jump Overs

Primer (Checkmark)

2 Rounds at Working Pace:

200m Run or :20 High Knees in Place

1 Partial Wall Walk + 1 Wall Walk

6-8 Elevator Toes to Bar (building low to high and eventually toes to bar)

5 Box Step-Overs @ Working Loads

3-5 Short Range GHD Sit-Ups + 5 GHD Sit-Ups

5 Box Jump Overs

Use this to confirm load, movement standards, and pacing feel before “Katniss” begins.

“Katniss” (Time)

For Time:

1000m Run

10 Wall Walks

50 Toes to Bar

50 Single Dumbbell Box Step-Overs

1000m Run

10 Wall Walks

50 GHD Sit-Ups

50 Box Jump Overs

Single Dumbbell Box Step-Overs: 50/35lb, 22.5/15kg

Box Height: 24/20in, 60/50cm

Wall Walk: 10in, 25cm from wall
Score = Time

Time Cap: 30:00

Primary Objective: Maintain a consistent, sustainable pace across all eight movements without accumulating long rest periods; the goal is to keep moving, not to maximize any single set.

Secondary Objective: Execute a pre-planned rep strategy on Toes to Bar and Box Step-Overs so that fatigue is managed proactively rather than reactively, protecting output in the second half of the chipper.

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

Level 2:

For Time:

1000m Run

8 Wall Walks

40 Toes to Bar

40 Single Dumbbell Box Step-Overs

1000m Run

8 Wall Walks

40 GHD Sit-Ups

40 Box Jump Overs

Single Dumbbell Box Step-Overs: 35/25lb, 15/12kg

Box Height: 24/20in, 60/50cm

Wall Walk: 10in, 25cm from wall

Level 1:

For Time:

800m Run

5 Partial Wall Walks

30 Hanging Knee Raises

30 Single Dumbbell Box Step-Overs

800m Run

5 Partial Wall Walks

30 Abmat Sit-Ups

30 Box Step-Overs (No weight)

Single Dumbbell Box Step-Overs: Light, technique-focused load

Box Height: 20/16in, 50/40cm

Wall Walk: 30in, 75cm from wall

Masters 55+:

For Time:

800m Run

6 Wall Walks

30 Toes to Bar

30 Single Dumbbell Box Step-Overs

800m Run

6 Wall Walks

30 GHD Sit-Ups or Abmat Sit-Ups

30 Box Jump Overs or Box Step-Overs

Single Dumbbell Box Step-Overs: 30/20lb, 14/9kg

Box Height: 20in, 50cm

Wall Walk: 20in, 50cm from wall

[Katniss: Competitor & Travel] (Time)

Competitor:

For Time:

1000m Run

10 Wall Walks

50 Toes to Bar

50 Single Dumbbell Box Step-Overs

1000m Run

10 Wall Walks

50 GHD Sit-Ups

50 Box Jump Overs

Single Dumbbell Box Step-Overs: 70/50lb, 32/22.5kg

Box Height: 24/20in, 60/50cm

Goal: Sub 25:00. Push the runs at 5k pace and treat the second half as a full send.

Hotel Gym / Travel:

For Time:

1000m Run or 4:00 Cardio Choice

10 Wall Walks or Inchworm Push-Ups

50 Hanging Knee Raises or V-Ups

50 Single Dumbbell Box Step-Overs or Alternating Reverse Lunges

1000m Run or 4:00 Cardio Choice

10 Wall Walks or Inchworm Push-Ups

50 V-Ups

50 Box Jump Overs or Broad Jumps

PRVN Reset (Checkmark)

For Quality:

2 Sets:

:45/side Hip Flexor Stretch with Posterior Tilt

:45/side Banded Lat Stretch or Doorframe Lat Stretch

6/side Thread the Needle Stretch Thoracic Rotation (3 sec hold each side)

1:00 Wall Figure 4 Stretch / side

Intent: Restore hip flexor length and decompress the lat and thoracic spine after repeated overhead and hip flexion demands across a long chipper.

Optional Accessories (Checkmark)

For Quality:

3 Sets:

:30/:30 Side Plank

10 Landine Trunk Rotations

:30 Banded Psoas March

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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!

Hold requests and cancellations need to be submitted through our website! DO NOT use Wodify Messaging- we may miss it! You can request a hold here, and request cancellation here. Please read our pricing and policies FAQ as fee’s and limitations apply based on membership type!

CrossFit East River – WOD

Warm-Up (Checkmark)

2:00 Row

10 Alternating Overhead Tricep / Lat Stretch (Front Rack Mobility)

:10/:10 Hand to Hand Wrist Circles (Each Direction)

10 Alternating Scorpions

10 Iron Cross Stretch

–

2 Sets

6 Tall Muscle Cleans

:20 Behind The Neck Elbow Punch Throughs

6 Barbell Cossack Squats

6 Barbell Back Squats

Then take the barbell to the rack and talk over loading, spotting, and bailing.

Back Squat (Take 15:00 to Establish a 1RM Back Squat)

Ideal jumps: 5 reps at 50%, 3 reps at 60%, 3 reps at 70%, 1 rep at 75%, then singles climbing from 80% upward to a true 1RM. Rest should increase progressively as loads increase, with 2 to 3 minutes between singles above 85%.

Modifications:

Level 1: Every 2:00 x 8 Sets: 3 Back Squats at moderate loads across, with emphasis on consistent depth and midline tension throughout the build

– For Knee and Back Pain, look to adjust to a Box Squat or a 5/5 Reps on a Reverse Split Squat (specifically for more sciatica related issues)

Primer (Checkmark)

3 Hang Muscle Cleans

3 Tall Squat Cleans (Pull Under the Bar)

3 Position Squat Cleans (High Hang + Hang + Low Hang)

–

Then Add Loads to the Barbell

–

Clean Lift Off + Slow Pull Clean + Hang Clean + Full Clean

–

Then continue to build to starting loads on the Clean + Hang Clean + Clean Complex

Use this to confirm receiving position, front rack integrity, and working load before “Furiosa” begins.

“Furiosa” (5 Rounds for weight)

For Load

Every 3:00 x 5 Sets:

25/20 Calorie Row

Barbell Complex: Clean + Hang Clean + Clean

Barbell Complex: 75-85%+ of 1RM Clean

The complex must be completed unbroken.
Score = Sum Total Load Across 5 Sets

Time Cap: 3:00 per set

Primary Objective: Complete all five complexes unbroken at 75% or above of 1RM Clean, with no missed lifts across the entire workout.

Secondary Objective: Complete the row buy-in under 1:30 on the clock each set, arriving at the barbell with enough composure to execute the complex with quality receiving positions.

[Furiosa: Level 2, Level 1, Masters 55+] (5 Rounds for weight)

Level 2:

Every 3:00 x 5 Sets:

20/16 Calorie Row

Clean + Hang Clean + Clean

Barbell: 75-85% of 1RM Clean, unbroken complex

Level 1:

Every 3:00 x 5 Sets:

16/12 Calorie Row

3 Hang Power Cleans + 3 Front Squats

Barbell: Moderate and technically sound load across all five sets

Masters 55+:

Every 3:00 x 5 Sets:

20/16 Calorie Row

Clean + Hang Clean + Clean

Barbell: 70-80% of 1RM Clean, unbroken complex

[Furiosa: Competitor & Travel] (5 Rounds for weight)

Competitor:

Every 3:00 x 5 Sets:

25/20 Calorie Row

Clean + Hang Clean + Clean

Barbell: 75-85% of 1RM Clean, building across sets if possible. No missed lifts.

Hotel Gym / Travel:

Every 3:00 x 5 Sets:

20/16 Calorie Row or 200m Run

3 Dual Dumbbell Power Cleans + 2 Hang Dumbbell Squat Cleans

Dumbbells: Challenging and consistent load across all five sets

PRVN Reset (Checkmark)

For Quality:

4 Sets

4 Reverse Nordics w/ :10s eccentric

:30 Hip Internal Rotation Stretch / side

:30 Relaxed Deep Squat (supported)

Intent: Load quads through length, improve hip rotation, reinforce squat depth.

Optional Accessories (Checkmark)

For Quality:

3 Sets:

15/15 Banded Terminal Knee Extensions

100ft (30m) Reverse Sled Drag

:30/:30 Banded Paloff Press Hold

:30 Weighted Sorenson Hold

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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!

Hold requests and cancellations need to be submitted through our website! DO NOT use Wodify Messaging- we may miss it! You can request a hold here, and request cancellation here. Please read our pricing and policies FAQ as fee’s and limitations apply based on membership type!

CrossFit East River – WOD

Warm-Up (Checkmark)

2:00 Cardio Choice

–

2 Sets

10 Banded Pass Throughs

15 Banded Pull-Aparts

5 Inchworm-Ups

5/5 World’s Greatest Stretch

8 Scapular Pull-Ups

6/6 Single Arm Ring Rows

Specific Prep

10 Empty Barbell Bench Press

– Focus on lat engagement, pulling the barbell apart through the hands and rooting through the feet while flexing the glutes.

– Then start the build to the 1RM for the day.

Bench Press (Take 15:00 to Establish a 1RM Bench Press)

Ideal jumps: 5 reps at 50%, 3 reps at 60%, 3 reps at 70%, 1 rep at 75%, then singles climbing from 80% upward to a true 1RM. Rest should increase progressively as loads increase, with 2 to 3 minutes between singles above 85%.

Modifications:

Level 1: Close Grip Bench Press / Floor Press / Dumbbell Bench Press at a challenging and technically sound load

Hotel Gym / Travel: Take 15:00 to build to a heavy set of 3 Dumbbell Bench Press or Dumbbell Floor Press for the day

Primer (Checkmark)

2/2 Single Arm Devils Press at warm-up loads

2 Lateral Burpees over the Dumbbell

5 Elevator Kip Swings to Chin Over the Bar Pull-Ups

–

2/2 Single Arm Devils Press at warm-up loads

2 Lateral Burpees over the Dumbbell

5 Pull-Ups building to working modification for the day: Chest to Bar Pull-Ups, Chin Over the Bar Pull-Ups, or a Banded Pull-Up, Jumping, or Ring Row option

Use this to confirm dumbbell load, burpee footwork, and pull-up standard before “The Devil Wears Prada” begins.

“The Devil Wears Prada” (AMRAP – Rounds and Reps)

For Rounds + Reps

10:00 AMRAP

2-4-6-8-10

Single Arm Devils Press

Lateral Burpees over the Dumbbell

10 Chest to Bar Pull-Ups Each Round

Dumbbell: 50/35lb, 22/15kg
Score = Rounds + Reps

Goals: 125+ Reps (6+ Rounds)

Stimulus: Upper Body Interference / Muscular Endurance

RPE: 9/10

Primary Objective: Move through the first three rounds unbroken and establish a sustainable rhythm on the pull-ups before the ladder climbs into the higher rep sets, protecting enough shoulder and pulling capacity to keep moving in the final two to three minutes.

Secondary Objective: Keep transitions between movements sharp throughout the entire 10:00, using the Lateral Burpees as a controlled reset for the grip between movements while still pushing the pace.

[The Devil Wears Prada: Level 2, Level 1, Masters 55+] (AMRAP – Rounds and Reps)

Level 2:

10:00 AMRAP

2-4-6-8-10

Single Arm Devils Press

Lateral Burpees over the Dumbbell

10 Chin Over the Bar Pull-Ups Each Round

Dumbbell: 35/25lb, 15/12kg

Level 1:

10:00 AMRAP

2-4-6-8-10

Single Arm Dumbbell Snatch

Lateral Burpees over the Dumbbell

8 Banded Pull-Ups or Ring Rows Each Round

Dumbbell: Light to moderate load, choice

Masters 55+:

10:00 AMRAP

2-4-6-8-10

Single Arm Devils Press

Lateral Burpees over the Dumbbell

8 Chin Over the Bar Pull-Ups

Dumbbell: 30/20lb, 14/9kg

[The Devil Wears Prada: Competitor & Travel] (AMRAP – Rounds and Reps)

Competitor:

10:00 AMRAP

2-4-6-8-10

Devils Press

Lateral Burpees over the Dumbbells

12 Chest to Bar Pull-Ups Each Round

Dumbbells: 2 x 50/35lb, 22/15kg

Hotel Gym / Travel:

10:00 AMRAP

2-4-6-8-10

Single Arm Devils Press

Lateral Burpees over the Dumbbell

10 Dumbbell Bent Over Rows Each

Dumbbells: Choice at moderate to challenging load

PRVN Reset (Checkmark)

For Quality:

3 Sets

:45/side Scorpion Stretch

1:00 Elevated Prayer Stretch

5/side Side Lying Windmills

Intent: Decompress the chest, shoulders, and thoracic spine after significant pressing, pulling, and overhead volume.

Optional Accessories (Checkmark)

For Quality:

3 Sets:

10 Ring Bicep Curls

10 Ring Tricep Extensions

100ft (30m) Sandbag Bear Hug 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!

Hold requests and cancellations need to be submitted through our website! DO NOT use Wodify Messaging- we may miss it! You can request a hold here, and request cancellation here. Please read our pricing and policies FAQ as fee’s and limitations apply based on membership type!

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Warm-Up

2 Sets:

12 Alternating Box Step-Ups

10 Alternating Cossack Squats

8 Kettlebell Deadlifts

8 Goblet Reverse Lunges

8 Ice Skater Hops

Specific Prep

10 Barbell Upright Rows

:20 Barbell Behind the Neck Elbow Punch Throughs

5/5 Empty Barbell Front Rack Step-Ups

3/3 Barbell Front Rack Step-Ups @ light loads

3/3 Barbell Front Rack Step-Ups @ moderate to working loads

–

Then Get into Strength Piece

Strength: Barbell Front Rack Step-Up (4 Rounds for weight)

4 Sets:

5/5 Barbell Front Rack Step-Ups

Load: Choice

Suggested Loading: 95-115lb (43-52kg) / 65-75lb (30-34kg)
The focus of this piece is single-leg drive with an upright front rack position on every rep. Athletes should establish elbow height and midline tension before stepping up, drive fully through the front heel to stand, and control the descent before the next rep begins. Load selection should reflect a weight that is challenging for the positional demands without compromising the front rack or creating a forward lean through the rep.

Modifications:

Level 1: Goblet Step-Ups with a dumbbell or kettlebell at a manageable load, maintaining the same upright torso and full single-leg drive standard

Hotel Gym / Travel: 4 Sets of 5/5 Dual Dumbbell Front Rack Step-Ups or Single Dumbbell Goblet Step-Ups using a chair, bench, or sturdy elevated surface at a challenging but technically sound load

Primer (Checkmark)

2 Rounds at Working Pace:

12 Air Squats

8 KB Sumo Deadlift High Pull

2 Shuttle Runs

Use this to dial in round pacing, kettlebell height and hip extension standard, and shuttle run turn speed before “Raichu’s Volt Switch” begins.

“Raichu’s Volt Switch” (3 Rounds for reps)

For Reps:

3 Sets x 4:00 AMRAP / 2:00 Rest

24 Air Squats

16 Kettlebell Sumo Deadlift High Pull

8 Shuttle Runs

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

Kettlebell: 53/35lb, 24/16kg
Score = Total Reps Across All 3 Sets

Goals: 1+ Rounds per set (50+ Reps per set)

Stimulus: Posterior Chain and Leg Stamina

RPE: 8/10

Primary Objective: Match or exceed your rep count from set one across all three intervals, establishing a controlled pace from the first rep and sustaining it through each 4:00 window.

Secondary Objective: Keep all movements unbroken within each round, using the transition between movements rather than rest mid-set to manage effort.

[Raichu’s Volt Switch: Level 2, Level 1, & Masters 55+] (3 Rounds for reps)

Level 2:

3 Sets x 4:00 AMRAP / 2:00 Rest

20 Air Squats

12 Kettlebell Sumo Deadlift High Pull

6 Shuttle Runs

Kettlebell: 44/26lb, 20/12kg

Level 1:

3 Sets x 4:00 AMRAP / 2:00 Rest

16 Air Squats

10 Kettlebell Sumo Deadlift High Pull

4 Shuttle Runs

Kettlebell: 35/18lb, 16/8kg

Masters 55+:

3 Sets x 4:00 AMRAP / 2:00 Rest

20 Air Squats

12 Kettlebell Sumo Deadlift High Pull

6 Shuttle Runs

Kettlebell: 44/26lb, 20/12kg

[Raichu’s Volt Switch: Competitor & Travel] (3 Rounds for reps)

Competitor:

3 Sets x 4:00 AMRAP / 2:00 Rest

24 Air Squats

16 Kettlebell Sumo Deadlift High Pull

8 Shuttle Runs

Kettlebell: 70/53lb, 32/24kg

Goal: 2+ Rounds per set. Effort should be at 9/10 each window with the rest used to reset fully.

Hotel Gym / Travel:

3 Sets x 4:00 AMRAP / 2:00 Rest

24 Air Squats

16 Dual Dumbbell Sumo Deadlift High Pull

200m Run

Dumbbell: Choice (suggested @ 35/25lb, 15/12kg per hand)

PRVN Reset (Checkmark)

For Quality:

3 Sets

6 Jefferson Curl (5050 tempo)

1:00 Ankle Dorsiflexion Rocker / side

6/side 90-90 HIp Switch w/ Fold

Intent: Intent: Reset and deload the spine and hips.

Optional Accessories (Checkmark)

For Quality:

3 Sets:

10/10 Staggered Stance Dual Dumbbell Romanian Deadlift

:35 Weighted Sorenson Hold

:60 Weighted Plank

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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!

Hold requests and cancellations need to be submitted through our website! DO NOT use Wodify Messaging- we may miss it! You can request a hold here, and request cancellation here. Please read our pricing and policies FAQ as fee’s and limitations apply based on membership type!

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Warm-Up

2:00 Cardio Choice

:20/:20 Crossbody Lat Stretch

:20/:20 Samson Stretch

10 Down Dog to Up Dog

–

2 Sets

6 Bar Kip Swings

6/6 Single Arm Ring Row

4 Inchworm Push-Ups

8 Deep Lunge Mountain Climbers

Specific Prep

2 Sets

4-6 Toes to Target, Building Toes to Bar or Alternating Toes to Bar or Knee Raises

4 No Jump Burpees

2-3 Strict Pull-Ups or Jump Pull-Ups

1 Partial Wall Walk + 1 Full Walk (Focus on Straight Arms, Hollow Body, and Tension through Midline)

Gymnastics Skill: Rope Climb (Checkmark)

Spend 10:00 going through progressions based on individual ability. Athletes new to rope climbs work through foot lock mechanics, seated pulls, and partial ascents from a low starting position. Athletes with proficiency focus on J-hook efficiency, a strong leg drive, and a smooth controlled descent with lat tension maintained. All athletes should complete at least 2-3 quality attempts at whatever level is appropriate for them. Quality of movement is the standard, not number of reps.

Modifications:

Level 1: Rope Pull-Ups or Rope Pull to Standing from floor level, developing the pulling pattern and grip mechanics before attempting a full ascent

Hotel Gym / Travel: 3 Sets of 5-7 Strict Pull-Ups or Towel Pull-Ups with a 3-second controlled descent, reinforcing the same lat engagement and grip mechanics targeted in the rope climb progression

Primer (Checkmark)

1 Set at Working Pace:

4/4 Toes to Bar

4 Synchro Line Facing Burpees

1/1 Rope Climbs

2 Alternating Wall Walks (1 Each)

Practicing coordination and breaking sets quickly and efficiently. Use this to confirm partner communication, movement standards, and transition speed before “Venusaur Solar Beam” begins.

“Venusaur Solar Beam” (AMRAP – Rounds and Reps)

For Rounds + Reps

24:00 AMRAP : With a Partner

24 Toes to Bar

18 Synchro Line Facing Burpees

6/4 Rope Climbs

10 Alternating Wall Walks

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

Goals: 3.5-5 Rounds

Stimulus: Upper Body Stamina / Muscular Endurance

RPE: 8.5/10

Primary Objective: Communicate with your partner on every transition, establish splits before the clock starts, and protect those splits across all 24 minutes rather than reacting to fatigue on the fly.

Secondary Objective: Maintain consistent round pacing from round one to round four, using the Synchro Burpees as the pace check that keeps both partners together.

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

Level 2:

24:00 AMRAP

With a Partner:

24 Toes to Target

18 Synchro Line Facing Burpees

4/3 Rope Climbs

10 Alternating Wall Walks

Wall Walk: 20-in From Wall

Level 1:

24:00 AMRAP

With a Partner:

24 Hanging Knee Raises

18 Synchro Burpees

6/4 Rope Pull to Stands

8 Alternating Wall Walks

Wall Walk: 30-in From Wall

Masters 55+:

24:00 AMRAP

With a Partner:

18 Toes to Bar

15 Synchro Line Facing Burpees

4/3 Rope Climbs

10 Alternating Wall Walks

Wall Walk: 20-in From Wall

[Venusaur Solar Beam: Competitor & Travel] (AMRAP – Rounds and Reps)

Competitor:

24:00 AMRAP

With a Partner:

24 Toes to Bar

18 Synchro Line Facing Burpees

6/4 Legless Rope Climbs

10 Alternating Wall Walks

Wall Walk: 10-in From Wall

Hotel Gym / Travel:

24:00 AMRAP

24 V-Ups

18 Burpees

12 Strict Pull-Ups

6 Wall Walks

PRVN Reset (Checkmark)

For Quality:

3 Sets

6 Q-Ped Hip Cars / side

:45 Seated forward Fold w/ Reach

8 Prone Snow Angels

Intent: Gently restore hip control while opening posterior chain and shoulders.

Optional Accessories (Checkmark)

For Quality:

4 Sets:

12 Supine Grip Bent Over Barbell Rows

12 Ring Bicep Curls

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!

Hold requests and cancellations need to be submitted through our website! DO NOT use Wodify Messaging- we may miss it! You can request a hold here, and request cancellation here. Please read our pricing and policies FAQ as fee’s and limitations apply based on membership type!

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Warm-Up

2 Sets

1:00 Cardio Choice (easy pace)

10 Alternating Overhead Lat / Tricep Stretch

10 Alternating Scorpions

10 Glute Bridges

:20 Extended Reverse Plank Bridge

8 Tempo Air Squats (3 sec descent)

:20/:20 Worlds Greatest Stretch

Specific Back Squat Prep

3 Sets: Building to Working Load

5 Back Squats @ 40%

5 Back Squats @ 55%

3 Back Squats @ 65%

3 Back Squats @ 70-75%

Back Squat (Every 2:00 x 4 Sets:
3 Back Squats

% of 1RM Back Squat
Working Load: 80%)

This is the final primer before next week’s 1RM Back Squat. These sets are meant to be strong and technically sharp, not maximal. The volume and loading are intentionally manageable. Braced midline, consistent depth, and a powerful drive out of the hole are the priorities on every rep. Athletes should finish all four sets feeling primed and confident, not fatigued.

Modifications:

Level 1: Every 2:00 x 4 Sets: 5 Back Squats at a load that allows full depth and clean mechanics across all four sets, building slightly across the window if positions are strong

Hotel Gym / Travel: Every 2:00 x 4 Sets: 5 Dual Dumbbell Goblet Squats or Dual Dumbbell Front Squats at a challenging load, maintaining the same technical priorities of braced midline and consistent depth

Primer (Checkmark)

2 Set @ Empty Barbell

6 Tall Muscle Cleans

6 Front Squats

6 Strict Press

6 Back Squats

–

Add Loads to Barbell

–

2 Sets at working pace:

250m Row (focus on smooth, controlled effort)

5 Power Cleans @ conditioning barbell load

3 Front Squats @ conditioning barbell load

3 Shoulder to Overhead @ conditioning barbell load

3 Back Squats @ conditioning barbell load

3 Shoulder to Overhead @ conditioning barbell load

Use this to confirm Row pacing, barbell load, and complex sequence before “Flare Blitz” begins.

“Flare Blitz” (4 Rounds for reps)

For Reps

4 Sets:

3:00 AMRAP / 1:00 Rest

24/18 Calorie Row

AMRAP in Remaining Time:

3 Power Cleans

3 Front Squats

3 Shoulder to Overhead

3 Back Squats

3 Shoulder to Overhead

Barbell: 155/105lb, 70/48kg
Score = Total Reps Across All 4 Sets

Goals: 1+ Rounds Per Set (21+ Reps)

Primary Objective: Complete the Row in sub 1:30 each set, arriving at the barbell with at least 1:20 remaining to cycle through the complex.

Secondary Objective: Hold consistent rep totals across all four sets, using Row pacing and barbell strategy from set one to protect output in sets three and four.

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

Level 2:

4 Sets:

3:00 AMRAP / 1:00 Rest

20/16 Calorie Row

AMRAP in Remaining Time:

3 Power Cleans

3 Front Squats

3 Shoulder to Overhead

3 Back Squats

3 Shoulder to Overhead

Barbell: 135/95lb, 61/43kg

Level 1:

4 Sets:

3:00 AMRAP / 1:00 Rest

16/12 Calorie Row

AMRAP in Remaining Time:

3 Hang Power Cleans

3 Front Squats

3 Shoulder to Overhead

3 Back Squats

3 Shoulder to Overhead

Barbell: Choice

Masters 55+:

4 Sets:

3:00 AMRAP / 1:00 Rest

18/14 Calorie Row

AMRAP in Remaining Time:

3 Power Cleans

3 Front Squats

3 Shoulder to Overhead

3 Back Squats

3 Shoulder to Overhead

Barbell: 95/65lb, 43/30kg

[Flare Blitz: Competitor & Travel] (4 Rounds for reps)

Competitor:

4 Sets:

3:00 AMRAP / 1:00 Rest

24/18 Calorie Row

AMRAP in Remaining Time:

3 Power Cleans

3 Front Squats

3 Shoulder to Overhead

3 Back Squats

3 Shoulder to Overhead

Barbell: 185/125lb, 84/57kg

Chase 1+ complete rounds per set on the barbell. Row should be completed in sub-1:15

Hotel Gym / Travel:

4 Sets:

3:00 AMRAP / 1:00 Rest

:90 Bike or :60 Run

AMRAP in Remaining Time:

3 Dual Dumbbell Power Cleans

3 Dual Dumbbell Front Squats

3 Dual Dumbbell Push Press

3 Dual Dumbbell Back Squats (from shoulder rack position)

3 Dual Dumbbell Push Press

Dumbbells: Choice at challenging load

PRVN Reset (Checkmark)

For Quality: 3 Sets

:45/side Couch Stretch w/ Posterior Tilt

6/side Lateral Squat Stretch w/ Pause at Bottom (3 sec)

1:00 Supine Figure Four / side

Intent: Decompress the hip flexors and lateral hip after high-volume squat and hinge work.

Optional Accessories (Checkmark)

For Quality:

5 Sets:

4-6 Box Pike Deficit Handstand Push-Up

:15/:15 Copenhagen Plank

:30/:30 Single Leg Foot Elevated Glute Bridge Hold

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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!

Hold requests and cancellations need to be submitted through our website! DO NOT use Wodify Messaging- we may miss it! You can request a hold here, and request cancellation here. Please read our pricing and policies FAQ as fee’s and limitations apply based on membership type!

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Prep

2 Sets: For Quality

1:00 Cardio Choice

:30 Wall Lean March

10 Knee Hug + Lunge and Twist

:30 Dead-Bugs

:30 Bird-Dogs

Primer

1 Round @ Pace

200m Run

100ft (30m) Farmers Carry

:30 Wall Sit

Use this to confirm load selection and establish a sustainable pace before “Lava Plume” begins.

“Lava Plume” (Time)

For Time

6 Rounds:

400m Run

200m Farmers Carry

1:00 Wall Sit

Farmers Carry: 2 x 50/35lb, 22.5/15kg Dumbbells or 2 x 53/35lb, 24/16kg Kettlebells
Score = Total Time

Goals: Complete each round in approximately 6:00 and finish between 30:00 and 40:00

Stimulus: Aerobic Stamina and Capacity / Carries and Holds

RPE: 7/10

Primary Objective: Consistent pacing each round with a target of approximately 6 minutes per round from start to finish.

Secondary Objective: Maintain posture and composure on the farmers carry and wall sit so that fatigue does not compound into the run on each successive round.

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

Level 2:

6 Rounds:

400m Run

200m Farmers Carry

1:00 Wall Sit

Farmers Carry: 2 x 45/30lb, 20/15kg Dumbbells or 2 x 44/26lb, 20/12kg Kettlebells

Level 1:

5 Rounds:

400m Run or 300m Run

150m Farmers Carry

:45 Wall Sit

Farmers Carry: 2 x 25/15lb, 10/7kg Dumbbells or lightest available Kettlebells

Masters 55+:

6 Rounds:

400m Run

200m Farmers Carry

:45 Wall Sit

Farmers Carry: 2 x 35/25lb, 15/10kg Dumbbells or 2 x 35/26lb, 16/12kg Kettlebells

[Lava Plume: Competitor & Travel] (Time)

Competitor:

6 Rounds:

400m Run

200m Farmers Carry

1:00 Wall Sit

Farmers Carry: 2 x 70/50lb, 32/22.5kg Dumbbells or 2 x 70/53lb, 32/24kg Kettlebells

Hotel Gym / Travel:

6 Rounds:

400m Run or 1:30 Cardio Choice

200ft (60m) Dumbbell Farmers Carry

1:00 Wall Sit

Dumbbells: 2×50/35lb, 22.5/15kg

PRVN Reset (Checkmark)

For Quality

3 Sets:

6/side 90/90 Active Rotation (3 sec hold each direction)

:45/side Supine Hamstring Stretch (strap or towel)

6/side Sciatic Nerve Floss

Intent: Decompress the posterior chain and restore hamstring length and neural mobility after heavy hinge or sprint work.

Optional Accessories (Checkmark)

For Quality

3 Sets:

10/10 Single Leg [Glute Bridge Med-ball Squeeze]( Single Leg Glute Bridge on Med Ball )

5 Hamstring Walkouts

:20/:20 Kettlebell Side Plank

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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!

Hold requests and cancellations need to be submitted through our website! DO NOT use Wodify Messaging- we may miss it! You can request a hold here, and request cancellation here. Please read our pricing and policies FAQ as fee’s and limitations apply based on membership type!

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Warm-Up

2 Sets: For Quality

1:00 Cardio Choice

10 Bootstrap Squats

10 Scapular Push-Ups + 10 Plank Shoulder Taps

6/6 Single Arm Rotational Ring Rows

10 Ring V-Outs

Specific Prep

3 Sets: Building to Working Loads

3 Bench Press 40-50-60%

Bench Press (Weightlifting Variable Reps & Sets)

Modifications:

Level 1: Every 2:00 x 5 Sets: 5-5-5-5-Max Reps at a load that challenges but allows full range of motion and clean bar path on every rep

Shoulder Impingement: Adjust grip width first to find a pain-free pressing position; if grip adjustment is insufficient, substitute Floor Press or Dumbbell Bench Press to limit range of motion and reduce impingement stress

Shoulder Pain / Discomfort: Landmine Press, maintaining the same set and rep structure with a load that allows strong pressing mechanics throughout

Hotel Gym / Travel: Every 2:00 x 5 Sets: Dumbbell Bench Press or Floor Press using the same descending rep structure, building in load across all five sets

Primer (Checkmark)

2 Sets at working pace:

8 Bar Kip Swings

6 Wall Balls @ working load

6 Elevator Kip Swings (building toward chin over bar)

6 Wall Balls @ working load

then

4 Pull-Ups

5/4 Push-Ups

4 Wall Balls @ working load

Use this to confirm Pull-Up standard, Push-Up mechanics, and Wall Ball target height before “Lucario’s Aura Sphere” begins.

“Lucario’s Aura Sphere” (AMRAP – Reps)

For Reps:

15:00 AMRAP

Unbroken Pull-Up Set

20/15 Push-Ups

Unbroken Wall Ball Set

Wall Ball: 20/14lb, 9/6kg, 10/9ft
Score = Total Reps

Goals: 250-350 Reps

Primary Objective: Identify a repeatable unbroken set size for Pull-Ups and Wall Balls before the clock starts and protect that number across all 15 minutes, keeping every set unbroken as prescribed.

Secondary Objective: Manage the Push-Ups strategically as the fixed anchor of each round, using intentional breaks where needed to arrive at the Wall Balls with enough shoulder and leg capacity to stay unbroken.

[Lucario’s Aura Sphere: Level 2, Level 1, & Masters 55+] (AMRAP – Reps)

Level 2:

15:00 AMRAP

Unbroken Pull-Up Set

15/10 Push-Ups

Unbroken Wall Ball Set

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

Level 1:

15:00 AMRAP

10 Ring Rows

10 Push-Ups (from knees if needed)

10 Wall Balls

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

Masters 55+:

15:00 AMRAP

Unbroken Pull-Up Set

15/10 Push-Ups

Unbroken Wall Ball Set

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

[Lucario’s Aura Sphere: Competitor & Travel] (AMRAP – Reps)

Competitor:

15:00 AMRAP

Unbroken Chest-to-Bar Pull-Up Set

20/15 Push-Ups

Unbroken Wall Ball Set

Wall Ball: 30/20lb, 14/9kg, 10/9ft

Hotel Gym / Travel:

15:00 AMRAP

Unbroken Dual Dumbbell Bent-Over Row Set

20/15 Push-Ups

Unbroken Dual Dumbbell Thruster Set

Dumbbell: Choice (suggested @ 35/25lb, 15/12kg)

PRVN Reset (Checkmark)

For Quality: 3 Sets

:45/side Rack Lat Stretch

6/side Wall Slide w/ Posterior Tilt

:45 Puppy Pose Hold

Intent: Decompress the shoulder girdle and restore lat length after pulling or overhead volume.

Optional Accessories (Checkmark)

For Quality:

5 Sets:

10 Behind the Neck Strict Press @ 50-55% of 1RM Strict Press

Stepped Ring Row Burnout (RPE 8 each position, 2-3 reps in the tank)

On the Stepped Ring Row Burnout, rings must contact the chest on every rep, the midline stays rigid throughout, and athletes stop each position with 2-3 reps still available. Watch the video demo before beginning.

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!

Hold requests and cancellations need to be submitted through our website! DO NOT use Wodify Messaging- we may miss it! You can request a hold here, and request cancellation here. Please read our pricing and policies FAQ as fee’s and limitations apply based on membership type!

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Warm-Up

1:00 Cardio Choice

:20/:20 World’s Greatest Stretch

10 Arm Circles Forward & Backward

10 Air Squats

:15 Dead-Hang + :15 Active Hang

:30 Wrist & Forearm Stretch (on floor)

Specific Prep

2 Sets:

8 Kettlebell Deadlifts @ Warm-Up Load

6 American Kettlebell Swings @ Warm-Up Load

6 Snatch Grip Push Press

8 Barbell Overhead Squats

—

Specific Barbell Primer

2 Sets w/ Empty Barbell

3 Position Muscle Snatch

3 Position Power Snatch

3 Position Squat Snatch

*3 Position (High Hang + Hang + Low Hang)

—

Add Loads:

—

3-5 Sets: Building to Working Loads

Hang Snatch + Low Hang Snatch

Snatch (Weightlifting Variable Reps & Sets)

The two-position complex demands consistent execution at both levels. chest over the bar, tension loaded through the hamstrings, and patience to the hip before driving into a fast and explosive extension.

Movement Limitations: Adjust the complex to a Hang Clean + Low Hang Clean, maintaining the same positional standards and building focus

Hotel Gym / Travel: E2MOM x 6: 6-8 Alternating Dumbbell Snatch, building in load across the window with emphasis on hip extension and a controlled catch overhead

Primer (Checkmark)

2 Sets at working pace:

8 American Kettlebell Swings @ working load

8/6 Calorie Echo Bike

3 Touch-and-Go Power Snatches + 2 Quick Singles @ warm-up load

then

8 American Kettlebell Swings @ working load

8/6 Calorie Echo Bike

3 Touch-and-Go Power Snatches + 2 Quick Singles @ working load

Use this to confirm kettlebell load, Echo Bike pacing, and barbell weight before “Pikachu’s Thunderbolt” begins.

“Pikachu’s Thunderbolt” (Time)

For Time:

Every 4:00 x 4 Sets:

18 American Kettlebell Swings

15/11 Calorie Echo Bike

9 Power Snatches

Kettlebell: 53/35lb, 24/16kg

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

Goals: 2:00-3:00 per Set

Secondary Objective: Push the Echo Bike at a true redline effort without blowing past it. The goal is to step off the bike and arrive at the barbell immediately, not gasping and stalled.

[Pikachu’s Thunderbolt: Level 2, Level 1, & Masters 55+] (Time)

Level 2:

Every 4:00 x 4 Sets:

15 American Kettlebell Swings

12/9 Calorie Echo Bike

9 Power Snatches

Kettlebell: 53/35lb, 24/16kg

Barbell: 115/75lb, 52/34kg

Level 1:

Every 4:00 x 4 Sets:

15 Russian Kettlebell Swings

10/8 Calorie Echo Bike

9 Hang Power Snatches

Kettlebell: 35/26lb, 16/12kg

Barbell: 75/55lb, 34/25kg

Masters 55+:

Every 4:00 x 4 Sets:

18 Russian Kettlebell Swings

12/9 Calorie Echo Bike

9 Power Snatches

Kettlebell: 44/26lb, 20/12kg

Barbell: 95/65lb, 43/30kg

[Pikachu’s Thunderbolt: Competitor & Travel] (Time)

Competitor:

Every 4:00 x 4 Sets:

18 American Kettlebell Swings

15/11 Calorie Echo Bike

9 Power Snatches

Kettlebell: 70/53lb, 32/24kg

Barbell: 155/105lb, 70/48kg

Hotel Gym / Travel:

Every 4:00 x 4 Sets:

18 Dual Dumbbell Hang Muscle Snatch *Light

:40 Bike or Run

12 Alternating Dumbbell Power Snatches *Heavy

Loads: Choice

PRVN Reset (Checkmark)

For Quality: 4 Sets

6/side Thread the Needle

:45 Sphinx Pose

6 Thoracic Extension on Roller (3 sec pause at top)

Intent: Restore passive thoracic extension and rotation after overhead loading or pressing volume.

Optional Accessories (Checkmark)

For Quality

3-4 Sets:

8-10 Dumbbell Cuban Rotations

:15/:15 Iso Calf Raise Wall Push

8-10 Snatch Grip Bent Rows

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