Today's WOD

Your workout of the day!

WOD – Tue, Jul 1

July 1, 2025

Announcements

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Week of 6/30 Programming Overview

Monday: Strength: Back Squat – WOD: Row/Bike, KB Box Step Ups
Tuesday: WOD: Power Snatch, Bar Facing Burpees
Wednesday: WOD: Squat Clean, Bench Press, Wall Balls
Thursday: Strength: Pull Ups – WOD: Running, TTB
Friday: Strength: Deadlifts – WOD: Devil’s Press, Double Unders
Saturday: Partner WOD – Thrusters, Box Jump Overs, Pull Ups
Sunday: Hero WOD with Coach Connor

CrossFit East River – WOD

#TEAMPRVNTUESDAY

“Simple Design” (Time)

For Time:

3 Sets

12-9-6 Power Snatch

15-12-9 Bar Facing Burpees

-rest 2:00 b/t sets-

Barbell: 95/65lbs (43/30kg)
Goal: 3:30-5:00 Sets

Score: Average Set Time

Time Cap: 20:00

Stimulus: Barbell Cycling Sprint / Burpee Power Output

RPE: 9/10

Primary Objective: Maintain fast, consistent cycle speed on snatches

Secondary Objective: Push the pace on bar-facing burpees and minimize transitions

[Simple Design: Levels] (Time)

Level 2:

For Time:

3 Sets

12-9-6

Power Snatch

Bar Facing Burpees

-rest 2:00 b/t sets-

Barbell: 75/55lb, 34/25kg

Level 1:

For Time:

3 Sets

12-9-6

Hang Power Snatch

Lateral Burpees over the Bar

-rest 2:00 b/t sets-

Barbell: 45/35lb, 20/15kg

Masters 55+:

For Time:

3 Sets

9-7-5

Power Snatch

Bar Facing Burpees

-rest 2:00 b/t sets-

Barbell: 75/55lb, 34/25kg

Competitor:

Unbroken Power Snatch

Travel / Hotel:

For Time:

3 Sets

12-9-6 Dual Dumbbell Power Snatch

15-12-9 Lateral Burpees over Dumbbells

-rest 2:00 b/t sets-

Barbell: 35/25lb, 15/12kg

Core Finisher (Checkmark)

4 Sets: For Quality

1:00 Weighted Forearm Plank

Rest :15

:30 Side Plank (Right)

Rest :15

:30 Side Plank (Left)

Rest :30

Mobility Prep

PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Str etch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

WOD – Mon, Jun 30

June 30, 2025

Announcements

🆕 Bring a Friend for Free – Saturdays at 9AM!

We’re piloting a new Bring a Friend for Free class every Saturday at 9AM!
Bring one guest to class — no experience needed, just have them fill out the waiver here: Waiver Link

Got more than one guest in mind? Just give Meg or Connor a heads-up!

Week of 6/30 Programming Overview

Monday: Strength: Back Squat – WOD: Row/Bike, KB Box Step Ups
Tuesday: WOD: Power Snatch, Bar Facing Burpees
Wednesday: WOD: Squat Clean, Bench Press, Wall Balls
Thursday: Strength: Pull Ups – WOD: Running, TTB
Friday: Strength: Deadlifts – WOD: Devil’s Press, Double Unders
Saturday: Partner WOD – Thrusters, Box Jump Overs, Pull Ups
Sunday: Hero WOD with Coach Connor

CrossFit East River – WOD

Back Squat (Every 2:30 x 4 Sets
4 Back Squats
+
4 Lateral PVC Pipe Jump Over, For Height

Loading:
Set 1: 70%
Set 2: 75%
Set 3: 80%
Set 4: 80%+

Level 1:
Back Squats as Prescribed
Lateral Line Jumps
)

Lateral PVC Pipe Jump Over

Goal: Focused controlled reps on the Back Squats and clean execution on the Lateral PVC Pipe Jump Over.

Stimulus: Absolute Strength and Plyometrics

Cues

-Root through the floor, hips move back and down on the Squat

-Focus on pulling the knees up and drive over the PVC Pipe.

Modifications:

– Adjust to Box Squats or Split Squats depending on the limitations for the athlete.

-Adjust PVC Pipe Jump Overs to Lateral Hops over Line

“Drain You” (6 Rounds for reps)

3 Sets:

1:00 AMRAP

12/9 Calorie Row/Bike

– Max Single Kettlebell Front Rack Step-Ups

– Rest 1:00 –

1:00 AMRAP

12/9 Calorie Row

– Max Goblet Squats

– Rest 1:00 –

Kettlebell: 53/35 24/16kg

Box Height: 20in
—

Score: Total Step-Ups + Total Goblet Squats across all 3 sets

Goal: Accumulate 40–60+ total reps between step-ups and squats

Stimulus: Aerobic Power with Unilateral and Squat Volume Under Fatigue

RPE: 8.5–9/10

Primary Objective: Maximize clean reps on kettlebell movements after fast calorie buy-in

Secondary Objective: Maintain repeatable bike/row pacing to leave 20–30+ seconds for KB work

[Drain You: Levels) (6 Rounds for reps)

Level 2:

Calories: 9/7

Kettlebell: 44/26lb, 20/12kg

Level 1:

Calories: 8/6

Kettlebell: 35/18lb, 16/8kg

Masters 55+

Calories: 9/7

Kettlebell: 44/26lb, 20/12kg

Competitor:

Calories: 13/10

Kettlebell: 70/53lb, 32/24kg

Travel / Hotel:

150m Run

Use a Bench for Step-Ups

Mobility

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)

3-4 Sets, For Quality

50/50ft (15/15m) Lateral Crossover Sled Drag

10/10 Single Leg Hip Thrust

:30 Weighted Hip Thrust Hold

WOD – Sun, Jun 29

June 29, 2025

Announcements

🆕 Bring a Friend for Free – Saturdays at 9AM!

We’re piloting a new Bring a Friend for Free class every Saturday at 9AM!
Bring one guest to class — no experience needed, just have them fill out the waiver here: Waiver Link

Got more than one guest in mind? Just give Meg or Connor a heads-up!

Week of 6/30 Programming Overview

Monday: Strength: Back Squat – WOD: Row/Bike, KB Box Step Ups
Tuesday: WOD: Power Snatch, Bar Facing Burpees
Wednesday: WOD: Squat Clean, Bench Press, Wall Balls
Thursday: Strength: Pull Ups – WOD: Running, TTB
Friday: Strength: Deadlifts – WOD: Devil’s Press, Double Unders
Saturday: Partner WOD – Thrusters, Box Jump Overs, Pull Ups
Sunday: Hero WOD with Coach Connor

CrossFit East River – WOD

Buriak (AMRAP – Rounds and Reps)

As many rounds and reps as possible in 20 minutes of:

5 squat cleans

10 burpees over the bar

15 pull-ups

200-meter run
AWS1 James Buriak, 31, of Salem, Virginia, died Aug. 31, 2021, when his helicopter Loosefoot 616 went down off the coast of San Diego, California. He served as a naval aircrewman rescue swimmer (AWS) with HSC-8.
RX = 155/135

“Spicy Tuna Roll” (8 Rounds for time)

Every 3:00 x 8 Sets

15ft* (4.5m) Handstand Walk

10 Dual Dumbbell Push Press

2/1 Rope Climbs

10/8 Calorie Row

Dumbbells: 2×50/35lb, 22.5/15kg

*Add 5ft (1.5m) to the Handstand Walk Each Set: This will have you ending at 50ft on the Handstand Walk
Time Domain per Round: ~1:30–2:50 work, this will increase on each set

Score: Completion of all sets

Stimulus: Gymnastics Focus / Midline Conditioning

RPE: 7/10

Primary Objective: Build cumulative handstand walk volume with consistent quality

Secondary Objective: Maintain composure and speed on the rope climbs.

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)

3-4 Sets: For Quality

10 Dumbbell Hammer Curls

10 Dumbbell Skull Crushers

10 Ring V-Outs (1 sec Pause at extension on each rep)

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

WOD – Sat, Jun 28

June 28, 2025

Announcements

🆕 Bring a Friend for Free – Saturdays at 9AM!

We’re piloting a new Bring a Friend for Free class every Saturday at 9AM!
Bring one guest to class — no experience needed, just have them fill out the waiver here: Waiver Link

Got more than one guest in mind? Just give Meg or Connor a heads-up!

🏳️‍🌈 PRIDE FUNDRAISER 💦
Leading up to our Pride WOD on 6/28, drop cash into any jar labeled with a coach’s name — every $1 = 1 burpee they’ll do after the WOD! Want to see your favorite coach suffer but don’t carry cash? Venmo @Julia-Schulman with the coach’s name.

All donations go to Immigration Equality, supporting LGBTQIA+ and HIV-positive immigrants. Let’s raise not only money but some coaches heart rates!

Week of 6/23 Programming Overview

Monday: Strength: Squat Cleans – WOD: Running, Front Squats
Tuesday: Strength: Deadlifts – WOD: KBS, Burpees
Wednesday: WOD: Rowing, TTB, Running, Wall Balls, Ring Muscle Ups
Thursday: Strength: Power Snatch – WOD: Wall Walks, BJO, DB Snatch
Friday: Strength: Split Jerk – WOD: Rowing, Bench, Strict Pullups
Saturday: Pride Partner WOD! Power Cleans, Burpees, DB Snatch, Running, Wall Balls
Sunday: Hero WOD with Coach Connor

CrossFit East River – WOD

Pride 2025 Partner WOD (AMRAP – Rounds and Reps)

AMRAP (with a Partner) in 24 minutes

6 Power Cleans (185/125 lb)

6 Synchronized Burpees

200 meter Run (together)

6 Synchronized Burpees

28 Alternating Dumbbell Snatches (50/35 lb)

6 Synchronized Burpees

At 24:00, complete the Cash-Out of:

69 Wall Ball Shots (20/14 lb)
Score is total rounds and reps completed with your partner

PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Str etch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

Accessories (Checkmark)

3 Sets: For Quality

100ft (30m) Reverse Sled Drag

100ft (30m) Sled Push

:15 Tuck L-Hang

WOD – Fri, Jun 27

June 27, 2025

Announcements

🆕 Bring a Friend for Free – Saturdays at 9AM!

We’re piloting a new Bring a Friend for Free class every Saturday at 9AM!
Bring one guest to class — no experience needed, just have them fill out the waiver here: Waiver Link

Got more than one guest in mind? Just give Meg or Connor a heads-up!

All donations go to Immigration Equality, supporting LGBTQIA+ and HIV-positive immigrants. Let’s raise not only money but some coaches heart rates!

CrossFit East River – WOD

Split Jerk (Every 90 sec x 6 Sets
Set 1: 2 Reps @ 65%
Set 2: 2 Reps @ 70%
Set 3: 2 Reps @ 70%
Set 4: 2 Reps @ 75%
Set 5: 2 Reps @ 75%
Set 6: 2 Reps @ 80%)

Goal: Technical Proficiency

Do not exceed 80% today

Stimulus: Technique / Speed Strength and Power

“Biscuits and Gravy” (5 Rounds for reps)

15:00 EMOM

minute 1: 15/11 Calorie Row/Bike

minute 2: 12 Dual Dumbbell Bench Press

minute 3: Max Strict Pull-Ups

Dumbbells: 50/35lb, 22.5/15kg
Goal: 10/8 + Pull-Ups Each Set

Score: Total Strict Pull-Ups

Stimulus: Upper Body Strength-Endurance / Pull + Push Volume

RPE: 8.5/10

Primary Objective: Accumulate high-quality strict pull-ups under upper body fatigue

Secondary Objective: Maintain unbroken bench press sets and finish the Bike in under 50 seconds per set.

[Biscuits and Gravy: Levels] (5 Rounds for reps)

15:00 EMOM

minute 1: 12/9 Calorie Row/Bike

minute 2: 12 Dual Dumbbell Bench Press

minute 3: – Max Strict Pull-Ups

Dumbbells: 35/25lb, 15/12kg

Level 1:

15:00 EMOM

minute 1: 9/7 Calorie Row/Bike

minute 2: 12 Dual Dumbbell Bench Press

minute 3: – Max Strict Banded Pull-Ups

Dumbbells: 25/15lb, 12/7kg

Masters 55+:

15:00 EMOM

minute 1: 12/9 Calorie Row/Bike

minute 2: 12 Dual Dumbbell Bench Press

minute 3: – Max Strict Pull-Ups

Dumbbells: 30/20lb, 14/9kg

Competitor:

15:00 EMOM

minute 1: 18/13 Calorie Row/Bike

minute 2: 12 Dual Dumbbell Bench Press

minute 3: – Max Strict Pull-Ups

Dumbbells: 70/50lb, 32/22.5kg

Travel / Hotel:

As prescribed, sub any machine for the Echo Bike

Big Class Option

Start Athletes on 1:00 Delay

or

20:00 EMOM

minute 1: 15/11 Calorie Row/Bike

minute 2: 12 Dual Dumbbell Bench Press

minute 3: – Max Strict Pull-Ups

Minute 4: Rest

Dumbbells: 50/35lb, 22.5/15kg

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)

3 Sets: For Quality

5/5 Low Ring T-Outs + V-Outs

10 Feet Elevated Ring Rows

:15/:15 Side Star Plank

WOD – Thu, Jun 26

June 26, 2025

Announcements

🆕 Bring a Friend for Free – Saturdays at 9AM!

We’re piloting a new Bring a Friend for Free class every Saturday at 9AM!
Bring one guest to class — no experience needed, just have them fill out the waiver here: Waiver Link

Got more than one guest in mind? Just give Meg or Connor a heads-up!

CrossFit East River – WOD

General Prep

2 Sets: For Quality

12-16 Plank Shoulder Taps

8/8 Single Arm Dumbbell Deadlift

10 Box Step-Ups + 5 Box Jumps

:20 Extended Inchworm Hold

Specific Barbell Prep and Primer

5 Snatch Grip RDLs

3 Hang Muscle Snatch

3 Hang Power Snatch

3 Low Hang Power Snatch

Then..

Add weight gradually to reach 75% for first working set

Box Jump Primer:

2 Low Box Jumps

3 High Box Jumps (focus on soft, powerful landings)

Power Snatch (Power Snatch
Every 2:00 x 7 Sets
3 Sets 1.1 @ 75%
2 Sets of 1.1 @ 80%
2 Sets x 1 @ 85%

Superset with 3 high box jumps after each set of snatches)

Level 1:

Hang Power Snatch

Every 2:00 x 7 Sets

3 Sets x 3 Reps @ Light

2 Sets x 3 Reps @ Moderate

2 Sets x 2 Reps @ Heavier

Goal: Technical Proficiency and Developing Greater Power and a rapid turnover.

Stimulus: Power and Speed Strength

“Breakfast for Dinner” (AMRAP – Rounds and Reps)

14:00 AMRAP

3 Wall Walks

7 Box Jump Overs

14 Alternating Dumbbell Snatch

7 Box Jump Overs

Box Height: 24/20in

Dumbbell: 50/35lb, 22.5/15kg
Goal: ~7 Rounds

Stimulus: Muscular Stamina and Endurance

RPE: 8/10

Primary Objective: Maintain unbroken movement across dumbbell and wall walks

Secondary Objective: Keep box jump overs fast but controlled to manage heart rate

[Breakfast for Dinner: Levels] (AMRAP – Rounds and Reps)

Level 2:

14:00 AMRAP

3 Wall Walks

7 Box Jump Overs

14 Alternating Dumbbell Snatch

7 Box Jump Overs

Box Height: 24/20in

Dumbbell: 35/25lb, 15/12kg

Level 1:

14:00 AMRAP

3 Wall Walks to 30in target off wall

7 Box Step-Overs

14 Alternating Dumbbell Snatch

7 Box Step-Overs

Box Height: 24/20in

Dumbbell: 25/15lb, 12/7kg

Masters 55+:

Wall Walks to 20in from wall

Dumbbell: 30/20lb, 14/9kg

Competitor:

14:00 AMRAP

3 Wall Walks

7 Box Jump Overs

14 Alternating Dumbbell Snatch

7 Box Jump Overs

Box Height: 30/24in

Dumbbell: 70/50lb, 32/22.5kg

Travel / Hotel:

As prescribed, sub Bench Jump Overs for Box Jump Overs

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

Optional Accessories (Checkmark)

3-4 Sets: For Quality

:30 Wall Facing Handstand Hold

15/15 Terminal Banded Knee Extensions

100ft (30m) Sandbag Bear Hug Carry, For Load

WOD – Wed, Jun 25

June 25, 2025

Announcements

🆕 Bring a Friend for Free – Saturdays at 9AM!

We’re piloting a new Bring a Friend for Free class every Saturday at 9AM!
Bring one guest to class — no experience needed, just have them fill out the waiver here: Waiver Link

Got more than one guest in mind? Just give Meg or Connor a heads-up!

All donations go to Immigration Equality, supporting LGBTQIA+ and HIV-positive immigrants. Let’s raise not only money but some coaches heart rates!

CrossFit East River – WOD

“Shepherd’s Pie” (Time)

3 Rounds for Time

18/14 Calorie Row

18 Toes to Bar

200m Run

24 Wall Balls

9/7 Ring Muscle-Ups

Wall Ball: 20/14lb, 9/6kg, 10/9ft
Time Domain: 15-20min

Time Cap: 25min

Stimulus: Full-Body Chipper / Gymnastics Capacity Under Volume

RPE: 8.5–9/10

Primary Objective: Manage gymnastics volume, particularly Toes-to-Bar and Ring Muscle-Ups. Pick smart sets here and tackle in a way that allows for the most consistency round to round.

Secondary Objective: Look to hold the row, wall balls, and runs as close to 1 minute per station as possible.

[Shephard’s Pie: Levels] (Time)

Level 2:

3 Rounds for Time

18/14 Calorie Row

14 Alternating Toes to Bar

200m Run

18 Wall Balls

9 Chest to Bar Pull-Ups

9 Ring Dips

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

Level 1:

3 Rounds for Time

15/12 Calorie Row

18 Kipping Knee Raises

200m Run

18 Wall Balls

9 Ring Rows

9 Push-Ups

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

Masters 55+:

3 Rounds for Time

18/14 Calorie Row

14 Alternating Toes to Bar

200m Run

18 Wall Balls

9 Pull-Ups

9 Ring Push-Ups

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

Competitor:

3 Rounds for Time

20/16 Calorie Row

20 Toes to Bar

200m Run

20 Wall Balls

10/8 Ring Muscle-Ups

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

Travel/ Hotel:

3 Rounds for Time

200m Run

10 Strict Toes to Bar

200m Run

15 Dumbbell Thrusters

10 Pull-Ups

10 Dips

Dumbbells : 25/15lb, 12/7kg

Mobility

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)

4 Sets: For Quality

10/10 Half Kneeling Paloff Press with Rotation

:15 Ring Support Hold

15 Banded Face Pulls

WOD – Tue, Jun 24

June 24, 2025

Announcements

🆕 Bring a Friend for Free – Saturdays at 9AM!

We’re piloting a new Bring a Friend for Free class every Saturday at 9AM!
Bring one guest to class — no experience needed, just have them fill out the waiver here: Waiver Link

Got more than one guest in mind? Just give Meg or Connor a heads-up!

CrossFit East River – WOD

General Prep

2 Sets: For Quality

1:00 Cardio Choice

10 Kettlebell Deadlifts

10 Alternating Reverse Lunges

10 Glute Bridges

:30 Dead-Bugs

Specific Barbell + Plyo Prep

6 Empty Barbell Romanian Deadlifts

2 Broad Jumps (Both Legs)

4 Deadlifts @ 40%

1/1 Single Leg Broad Jump with 2 foot landing

4 Deadlifts @ 50%

1/1 Single Leg Broad Jump with 2 foot landing

—

Then, build to 65% for working sets

Deadlift (Every 2:30 x 5 Sets
4 Deadlifts @ 65% of 1RM)

+ 2/2 Single Leg Broad Jump to 2 Foot Landing between sets of Deadlift

% is Based on 1RM Deadlift

Perform each jump to maximum distance with a firm stick on the landing. These are touch and go deadlifts.

Record Working Weight

Stimulus: Absolute Strength + Speed Strength and Power Development (Unilateral Stability)

Cues:

Focus to push the ground away on the deadlift and have the hips and shoulders rise at the same rate.

Single Leg Broad Jumps really work to drive the other leg back and the whip forward and through to create momentum into the jump, then stick the landing with both feet to work on better stability and power.

Modifications:

Move to Hex Bar Deadlift or Sumo Deadlift as the primary mods for Deadlift today.

Just do a traditional Broad Jump today for 3 reps rather than single leg for 2/2

“Cornbread Collapse” (AMRAP – Reps)

Tabata Mash-Up

8 Sets

:20 American Kettlebell Swings

:10 Rest

:20 Burpees

:10 Rest

Kettlebell: 53/35lb, 24/16kg
Goals: 8-10 Kettlebell Swings / set, 6-8 Burpees / set

Stimulus: Sprint-Style Output / Muscular Endurance & Breathing Control

RPE: 9/10

Primary Objective: Sustain high-effort sets across all 8 rounds without major drop-off

Secondary Objective: Maintain clean kettlebell swing mechanics and fast burpee cycle speed

[Cornbread Collapse: Levels] (AMRAP – Reps)

Level 2:

Kettlebell: 44/26lb, 20/12kg

Level 1:

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

Masters 55+:

Russian Kettlebell: 44/26lb, 20/12kg

Competitor:

Kettlebell: 70/53lb, 32/24kg

Bar Facing Burpees

Travel / Hotel:

As prescribed or Dual Dumbbell Hang Muscle Snatch @ 2 x 30/20lb, 14/9kg

Mobility

PRVN Mobility #10

10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)

1:00 Down Dog Calf Stretch

1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)

1:00/1:00 Couch Stretch

Optional Accessories (Checkmark)

4 Sets: For Quality

12 Ring Hamstring Curls

:45 Weighted Sorenson Hold

WOD – Mon, Jun 23

June 23, 2025

Announcements

🆕 Bring a Friend for Free – Saturdays at 9AM!

We’re piloting a new Bring a Friend for Free class every Saturday at 9AM!
Bring one guest to class — no experience needed, just have them fill out the waiver here: Waiver Link

Got more than one guest in mind? Just give Meg or Connor a heads-up!

CrossFit East River – WOD

General Prep

2 Sets:

200m Run

10 Tempo Air Squats 31×1

10 Deep Lunge Mountain Climbers

:30 Down Dog Calf Gas Pedals

10 Behind the Neck Elbow Punch Throughs

10 Barbell Good Mornings

Specific Barbell Prep

2 Sets:

3 Tall Muscle Cleans

3 Front Squats

3 Hang Power Cleans

3 Hang Squat Cleans

3 Paused Front Squats (:01 pause)

Then Add loads and Build to ~60–65% for Set 1 of complex

Clean (Every 2:30 x 5 Sets
2 Squat Cleans
3 Paused Front Squats
Set 1: 65%
Set 2: 70%
Set 3: 70%
Set 4: 75%
Set 5: 75%

% is Based on 1RM Squat Clean)

* Hold the bottom of each front squat for 1 full second with no movement. You may drop the bar after the first squat clean, but rest no more than 10 seconds.

Goal: Clean and technical squat clean reps, followed by solid positions in the pause front squats.

Stimulus: Front Rack Stability and Strength / Technical Strength in the Clean

Cues:

Patience to the knee, speed through the hips.

Push up on the bar out of the Front Squat.

Modifications:

We can move to Power Cleans, Hang Power Cleans, or even Dumbbell Power Cleans today.

If needed, move to Power Cleans + Back Squats if the front rack positioning is the biggest issue for athletes today.

Level 1 + Masters 55+:

2 Power Cleans + 3 Pause Front Squats

“Meat Sweats” (Time)

For Time:

200m Run

5 Front Squats

200m Run

10 Front Squats

200m Run

15 Front Squats

200m Run

20 Front Squats

Barbell 135/95lb, 61/43kg
Goal: 6-9 min

Time Cap: 12 minutes

Stimulus: Pacing Under Fatigue / Leg Endurance

RPE: 8/10

Primary Objective: Maintain composure and barbell control as volume builds

Secondary Objective: Keep run pace consistent to preserve front squat quality

[Meat Sweats: Levels] (Time)

Level 2:

Barbell: 95/65lb, 43/30kg

Level 1:

Goblet Squats @ 53/35lb, 24/16kg

Masters 55+

Barbell: 75/55lb, 34/25kg

Competitor:

155/105lb, 70/48kg

Travel / Hotel:

Dumbbell Front Squats @ 2 x 50/35lb, 22.5/15kg

Mobility

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

10 Hollow Rocks

10 V-Ups

10 Russian Twists

:10 second Hollow Hold

WOD – Sun, Jun 22

June 22, 2025

Announcements

🆕 Bring a Friend for Free – Saturdays at 9AM!

We’re piloting a new Bring a Friend for Free class every Saturday at 9AM!
Bring one guest to class — no experience needed, just have them fill out the waiver here: Waiver Link

Got more than one guest in mind? Just give Meg or Connor a heads-up!

CrossFit East River – WOD

General Prep

2 Sets, For Quality

1:00 Cardio Choice

6/6 Half Kneeling Kettlebell Windmill

10 Scapular Push-Ups + 10 Plank Shoulder Taps

6/6 Single Arm Rotational Ring Rows

10 Ring V-Outs

Specific Barbell Prep

3 Sets, building to working loads

1 Pause Bench + 3 Bench Press

Bench Press (Pause Bench Press + Bench Press
Every 2:30 x 5 Sets
Set 1: 1+4 @ 70%
Set 2: 1+4 @ 70%
Set 3: 1+3 @ 75%
Set 4: 1+3 @ 75%
Set 5: 1+2 @ 80%

Pause :01 on the Pause Bench Press

5 Medball Chest Pass After Each Set of Bench)

% of 1RM Bench Press

Stimulus: Absolute Strength and Control

Cues:

On the Pause Bench Press, focus to pause with tension and then have speed off the chest.

For all Bench Press, think about pulling the bar apart and down before engaging your back and glutes to press on each rep.

Modifications:

Look to substitute floor press or dumbbell press as the primary alternative today.

“The Way You Move” (Time)

For Time:

Buy-In: 100 Double Unders

—

3 Rounds

20 Renegade Rows

25/20 Dumbbell Deficit Push-Ups

—

Cash-Out: 100 Double Unders

Dumbbells: 50/35lb, 22.5/15kg
—

Goal: 9:00–13:00

Time Cap: 15:00

Stimulus: Upper Body Stamina / Midline Integrity Under Volume

RPE: 8/10

Primary Objective : Stay efficient on push-up volume while maintaining quality big sets on the renegade rows

Secondary Objective : Complete double unders with minimal breaks to preserve total time. Look to go 50-50 or 25-25-25-25.

[The Way You Move: Levels] (Time)

Level 2:

For Time:

Buy-In: 50 Double Unders

—

3 Rounds

20 Renegade Rows

25/20 Push-Ups

—

Cash-Out: 50 Double Unders

Dumbbells: 35/25lb, 15/12kg

Level 1:

For Time:

Buy-In: 150 Single Unders

—

3 Rounds

20 Renegade Rows

20/15 Elevated Push-Ups

—

Cash-Out: 150 Single Unders

Dumbbells: 25/15lb, 12/7kg

Masters 55+:

For Time:

Buy-In: 50 Double Unders

—

3 Rounds

20 Renegade Rows

25/20 Push-Ups

—

Cash-Out: 50 Double Unders

Dumbbells: 30/20lb, 14/9kg

Competitor:

Day off or as prescribed

Travel / Hotel:

As prescribed

Mobility

Optional Accessories (Checkmark)

10:00 AMRAP

50ft (15m) Dual Kettlebell Overhead Carry

100ft (30m) Dual Kettlebell Front Rack Carry

150ft (45m) Farmers Carry

Load: Choice on load, done as an unbroken set from the overhead to the front rack to the farmers carry.

Today's WOD

Announcements

CrossFit East River – WOD

#TEAMPRVNTUESDAY

“Simple Design” (Time)

[Simple Design: Levels] (Time)

Core Finisher (Checkmark)

Mobility Prep

Announcements

CrossFit East River – WOD

Back Squat (Every 2:30 x 4 Sets 4 Back Squats + 4 Lateral PVC Pipe Jump Over, For Height Loading: Set 1: 70% Set 2: 75% Set 3: 80% Set 4: 80%+ Level 1: Back Squats as Prescribed Lateral Line Jumps )

“Drain You” (6 Rounds for reps)

[Drain You: Levels) (6 Rounds for reps)

Mobility

Optional Accessories (Checkmark)

Announcements

CrossFit East River – WOD

Buriak (AMRAP – Rounds and Reps)

“Spicy Tuna Roll” (8 Rounds for time)

Mobility

Optional Accessories (Checkmark)

Nate (AMRAP – Rounds and Reps)

Announcements

CrossFit East River – WOD

Pride 2025 Partner WOD (AMRAP – Rounds and Reps)

PRVN Recovery #4

Accessories (Checkmark)

Announcements

CrossFit East River – WOD

Split Jerk (Every 90 sec x 6 Sets Set 1: 2 Reps @ 65% Set 2: 2 Reps @ 70% Set 3: 2 Reps @ 70% Set 4: 2 Reps @ 75% Set 5: 2 Reps @ 75% Set 6: 2 Reps @ 80%)

“Biscuits and Gravy” (5 Rounds for reps)

[Biscuits and Gravy: Levels] (5 Rounds for reps)

Mobility

Optional Accessories (Checkmark)

Announcements

CrossFit East River – WOD

General Prep

Specific Barbell Prep and Primer

Power Snatch (Power Snatch Every 2:00 x 7 Sets 3 Sets 1.1 @ 75% 2 Sets of 1.1 @ 80% 2 Sets x 1 @ 85% Superset with 3 high box jumps after each set of snatches)

“Breakfast for Dinner” (AMRAP – Rounds and Reps)

[Breakfast for Dinner: Levels] (AMRAP – Rounds and Reps)

Mobility

Optional Accessories (Checkmark)

Announcements

CrossFit East River – WOD

“Shepherd’s Pie” (Time)

[Shephard’s Pie: Levels] (Time)

Mobility

Optional Accessories (Checkmark)

Announcements

CrossFit East River – WOD

General Prep

Specific Barbell + Plyo Prep

Deadlift (Every 2:30 x 5 Sets 4 Deadlifts @ 65% of 1RM)

“Cornbread Collapse” (AMRAP – Reps)

[Cornbread Collapse: Levels] (AMRAP – Reps)

Mobility

Optional Accessories (Checkmark)

Announcements

CrossFit East River – WOD

General Prep

Specific Barbell Prep

Clean (Every 2:30 x 5 Sets 2 Squat Cleans 3 Paused Front Squats Set 1: 65% Set 2: 70% Set 3: 70% Set 4: 75% Set 5: 75% % is Based on 1RM Squat Clean)

“Meat Sweats” (Time)

[Meat Sweats: Levels] (Time)

Mobility

Optional Accessories (Checkmark)

Announcements

CrossFit East River – WOD

General Prep

Specific Barbell Prep

Bench Press (Pause Bench Press + Bench Press Every 2:30 x 5 Sets Set 1: 1+4 @ 70% Set 2: 1+4 @ 70% Set 3: 1+3 @ 75% Set 4: 1+3 @ 75% Set 5: 1+2 @ 80% Pause :01 on the Pause Bench Press 5 Medball Chest Pass After Each Set of Bench)

“The Way You Move” (Time)

[The Way You Move: Levels] (Time)

Mobility

Optional Accessories (Checkmark)

Back Squat (Every 2:30 x 4 Sets
4 Back Squats
+
4 Lateral PVC Pipe Jump Over, For Height

Loading:
Set 1: 70%
Set 2: 75%
Set 3: 80%
Set 4: 80%+

Level 1:
Back Squats as Prescribed
Lateral Line Jumps
)

Split Jerk (Every 90 sec x 6 Sets
Set 1: 2 Reps @ 65%
Set 2: 2 Reps @ 70%
Set 3: 2 Reps @ 70%
Set 4: 2 Reps @ 75%
Set 5: 2 Reps @ 75%
Set 6: 2 Reps @ 80%)

Power Snatch (Power Snatch
Every 2:00 x 7 Sets
3 Sets 1.1 @ 75%
2 Sets of 1.1 @ 80%
2 Sets x 1 @ 85%

Superset with 3 high box jumps after each set of snatches)

Deadlift (Every 2:30 x 5 Sets
4 Deadlifts @ 65% of 1RM)

Clean (Every 2:30 x 5 Sets
2 Squat Cleans
3 Paused Front Squats
Set 1: 65%
Set 2: 70%
Set 3: 70%
Set 4: 75%
Set 5: 75%

% is Based on 1RM Squat Clean)

Bench Press (Pause Bench Press + Bench Press
Every 2:30 x 5 Sets
Set 1: 1+4 @ 70%
Set 2: 1+4 @ 70%
Set 3: 1+3 @ 75%
Set 4: 1+3 @ 75%
Set 5: 1+2 @ 80%

Pause :01 on the Pause Bench Press

5 Medball Chest Pass After Each Set of Bench)