Today's WOD

Your workout of the day!

WOD – Wed, Sep 3

September 3, 2025

Announcements

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CFER Block Party Brawl is happening Saturday, Sept 13th from 10am–1pm!

Teams of 5–6 will take on 3 workouts plus a final event for top teams — free for all members, scalable for every level.

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Week of 9/1 Programming Overview

Monday: LABOR DAY HERO WOD! The Lyon
Tuesday: WOD: Running, TTB, DB Box Step Overs
Wednesday: Strength: Back Squats – WOD: Wall Walks, OHS, DU
Thursday: HYROX WOD
Friday: Strength: Front Squats – WOD: KB Farmers Carry, Burpees over rower, Row, RMU
Saturday: Partner WOD: Box Get Overs (High Box), Hang Power Cleans, Wall Balls
Sunday: Hero WOD Sundays

CrossFit East River – WOD

Back Squat (Every 2:30 x 6 Sets
Set 1–2: 5 Reps @ 70%
Set 3–4: 3 Reps @ 75%
Set 5–6: 2 Rep @ 80–85%)

“Kiss” (AMRAP – Rounds and Reps)

12:00 AMRAP

2* Wall Walks

6 Overhead Squats

48 Double Unders

*Add 1 Wall Walk Each Set

Barbell: 135/95lb, (61/43kg)

Wall Walk: 10in from wall
Score: Rounds + Reps

Goal: 6-8 Rounds

Stimulus: Shoulder Stamina / Midline Control / Aerobic Skill Under Fatigue

RPE: 7–8/10

Primary Objective: Maintain unbroken sets on overhead squats and double unders

Secondary Objective: Smooth wall walk pacing to avoid shoulder blow-up early

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

Level 2:

12:00 AMRAP

1* Wall Walks

6 Overhead Squats

36 Double Unders

*Add 1 Wall Walk Each Set

Barbell: 95/65lb, 43/30kg

Level 1:

12:00 AMRAP

1* Wall Walks

6 Overhead Squats

54 Single Unders

*Add 1 Wall Walk Each Set

Barbell: 95/65lb, 43/30kg

Wall Walks: 30in from Wall

Masters 55+

12:00 AMRAP

1* Wall Walks

6 Overhead Squats

36 Double Unders

*Add 1 Wall Walk Each Set

Barbell: 75/55lb, 34/25kg

Wall Walk: 20in From Wall

Competitor:

12:00 AMRAP

2* Wall Walks

6 Overhead Squats

36 Heavy Double Unders

*Add 1 Wall Walk Each Set

Barbell: 155/105lb, 70/48kg

Wall Walk: 10in from wall

Hotel / Travel:

12:00 AMRAP

2* Wall Walks

4/4 Single Arm Overhead Squat

48 Double Unders

*Add 1 Wall Walk Each Set

Dumbbell: 70/50lb, 32/24kg

Wall Walk: 10in from wall

Mobility (Checkmark)

PRVN Mobility #4

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)

Every 2:30 x 4 Sets

5/5 Dual Kettlebell Front Rack Step-Up

10 Reverse Nordic Curls

:40 Wall Sit (Weighted if Possible)

WOD – Tue, Sep 2

September 2, 2025

Announcements

CFER Block Party Brawl is happening Saturday, Sept 13th from 10am–1pm!

Teams of 5–6 will take on 3 workouts plus a final event for top teams — free for all members, scalable for every level.

👉 Sign Up Here

CrossFit East River – WOD

Warm-Up (Checkmark)

Mobility + Activation

400m Run

:30/:30 Active Pigeon Stretch

:30/:30 Samson Lunge

:30/:30 Band-Assisted Lat Stretch

—

General + Specific Prep

8 Bar Kip Swings

8 Strict Knee Raises

8 V-Ups

16 Box Step-Overs (Unweighted)

–

2 Sets

:20 Wall Lean March

4 Kipping Knees to Chest

4 Alternating Toes to Target / Bar

4 Toes to Target / Toes to Bar / Alternating Toes to Bar

8 Single Dumbbell Box Step-Overs (Building to Working Loads)

—

Optional Primer:

200m Run

6 Toes to Bar

6 Single Dumbbell Step-Overs

“Raspberry Beret” (Time)

For Time:

4 Rounds

800m Run

20 Toes to Bar

20 Single Dumbbell Step-Overs

Dumbbell: 50/35lb, (22.5/15kg)

Box Height: 24/20in
Score: Time

Time Cap: 32:00

Goal Time: 22:00-28:00

Stimulus: Long aerobic conditioning / sustained pacing

RPE: 7–8/10

Primary Objective: Maintain consistent splits across rounds

Secondary Objective: Keep the toes to bar and the single db step-overs to under 2 minutes per movement.

[Raspberry Beret: Levels] (Time)

Level 2:

800m Run

20 Alternating Toes to Bar

20 Single Dumbbell Step-Overs

Dumbbell: 35/25lb, 15/12kg

Box Height: 24/20in

Level 1:

600m Run

20 Kipping Knee Raises

20 Single Dumbbell Step-Overs

Dumbbell: 25/15lb, 12/7kg

Box Height: 24/20in

Masters 55+:

800m Run

20 Alternating Toes to Bar

20 Single Dumbbell Step-Overs

Dumbbell: 30/20lb, 14/9kg

Box Height: 24/20in

Competitor:

1000m Run

30 Toes to Bar

15 Dual Dumbbell Step-Overs

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

Box Height: 24/20in

Travel / Hotel:

4 Rounds

800m Run

25 V-Ups

20 Single Dumbbell Bench Step-Ups

Dumbbell: 50/35lb, (22.5/15kg)

Bench Height: 18in

Mobility (Checkmark)

PRVN Mobility #2

: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:

:30 Hollow Hold

:15 Rest

:60 Forearm Plank

:30 Rest

WOD – Mon, Sep 1

September 1, 2025

Announcements

CFER Block Party Brawl is happening Saturday, Sept 13th from 10am–1pm!

Teams of 5–6 will take on 3 workouts plus a final event for top teams — free for all members, scalable for every level.

👉 Sign Up Here

CrossFit East River – WOD

Warm-Up (Checkmark)

Mobility, Body Heat, and Activation

1;00 Cardio Choice

:30 Alternating Overhead Tricep / Lat Stretch

:30 Childs Pose

:20 Extended Plank Reverse Bridge

8/8 Quadruped Thoracic Rotations

—

2 Sets: For Quality

5 Tall Muscle Clean + Press

5 Front Squats

10 Deep Lunge Mountain Climbers

5 Jumping Pull-Ups

5 Ring Row

—

Specific Primer

3 Sets: Building to Working Loads

3 Squat Cleans

1 Squat Clean Thruster

3 Shoulder to Overhead

3 Burpee C2B Pull-Ups, Pull-Ups, or Jumping Pull-Ups

The Lyon (Time)

5 Rounds for Time

7 Squat Cleans (165/115 lb)

7 Shoulder-to-Overheads (165/115 lb)

7 Burpee Chest-to-Bar Pull-Ups

2 minutes Rest between rounds
To learn more about The Lyon click here
Dedication

This workout is named in honor of Capt. David Lyon, a U.S. Air Force Academy graduate who was killed in action on December 27, 2013. “The Lyon” serves as a reminder of his courage, leadership, and sacrifice. Approach each set with the same determination and resilience he embodied in service.

Originally programmed on the PRVN Affiliate Track Sept 28, 2023

Score: Time

Time Domain: 18:00–23:00

Time Cap: 25:00

Stimulus: Barbell Conditioning / Full-Body Muscular Stamina

RPE: 8/10

Primary Objective: Complete each set in 2:00–2:30

Secondary Objective: Maintain even pacing across all sets

[The Lyons: Levels] (Time)

Level 2:

7 Squat Cleans

7 Shoulder-to-Overheads

7 Burpee Pull-Ups

Load: 135/95lb, 61/43kg

Level 1:

7 Hang Power Cleans

7 Front Squats

7 Shoulder-to-Overheads

7 Burpee Jumping Pull-Ups

Load: 65/45lb, 30/20kg

Masters 55+:

7 Power Cleans

7 Front Squats

7 Shoulder-to-Overheads

7 Burpee Pull-Ups

Load: 95/65lb, 43/30kg

Competitor

As prescribed

Travel /Hotel:

7 Dumbbell Squat Cleans

7 Dumbbell Shoulder-to-Overheads

7 Burpee Pull-Ups

Load: 2×50/35lb, 22.5/15kg

Mobility (Checkmark)

PRVN Mobility #6

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)

10:00 EMOM

minute 1: 10/7 Strict Pull-Ups

minute 2: 15 Dumbbell Bench Press

Choice on Loads that allow for unbroken Bench Press

*Look to add band tension or move to ring rows for pull-ups if needed.

WOD – Sun, Aug 31

August 31, 2025

Announcements

CrossFit East River – WOD

Warm-Up (Checkmark)

Mobility Prep and Activation

:30/:30 Banded Lat Stretch

:30 PVC Pass throughs

:30 PVC Elbow Touches

:30 Seated 90/90 Hip Rotations

General Movement Prep

2 Sets: For Quality

6/6 Single-Arm Kettlebell Front Rack Squat

6/6 Single-Arm Kettlebell Strict Press

8 Ring Rows

:15 Wall Facing Handstand Hold

Specific Skill & Load Prep

Wall Facing Strict HSPU Progressions:

2 Box Pike Strict HSPU or 2 Wall Facing Strict HSPU

Strict Pull-Up Prep: 3 Reps at modification for the day

Kettlebell Thruster Build: 4 Reps (light) + 4 Reps (workout load)

Conditioning Primer (1 Round @ 50–60% Effort)

1 Wall Facing Strict HSPU (scaled if needed)

2 Strict Pull-Ups or modification

4 Dual Kettlebell Thrusters (Working Loads)

“Cliffside Press” (AMRAP – Rounds and Reps)

20:00 AMRAP

2 Wall Facing Strict Handstand Push-Ups

4 Strict Pull-Ups

8 Dual Kettlebell Thrusters

Kettlebells: 2×53/35lb, 24/16kg
Score = Rounds + Reps

Goal: 11+ Rounds

Primary Objective: Maintain strict strength quality under increasing fatigue.

Secondary Objective: Look to complete each round in under 90 seconds

Stimulus: Upper-body strict strength endurance paired with total-body pressing demand.

RPE: 7/10

[Cliffside Press: Levels] (AMRAP – Rounds and Reps)

Level 2:

Wall Facing Strict Handstand Push-Ups to Abmat

3 Strict Pull-Ups

KB’s: 44/26lb, 20/12kg

Level 1:

Box Piked Handstand Push-Ups

3 Banded Strict Pull-Ups or Jumping Pull-Ups with eccentric

Dumbbell Thrusters 25/15lb, 12/7kg

Masters 55+

Wall Facing Strict Handstand Push-Ups to Abmat

3 Strict Pull-Ups

Dumbbell Thrusters 30/20lb, 14/9kg

Competitor:

4 WFHSPU

6 Strict Chest to Bar Pull-Ups

8 Kettlebell Thrusters 70/53lb, 32/24kg

Travel:

As prescribed, sub Dumbbell Thrusters at similar loading

Big Class:

As prescribed

Mobility (Checkmark)

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 Supine Bent Over Barbell Rows

15 Dual Dumbbell Hammer Curls

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

WOD – Sat, Aug 30

August 30, 2025

Announcements

CrossFit East River – WOD

Warm-Up (Checkmark)

Mobility Prep and Activation

2:00 Row

:30 Down Dog to Up Dog + Calf Gas Pedals

:20 Extended Plank Reverse Bridge

:20/:20 Quadruped Thoracic Rotations

General Movement Prep

2 Sets: For Quality

8 Tall Muscle Cleans

8 Barbell Strict Press

10 Deep Lunge Mountain Climbers

4 No Jump Burpees

Specific Barbell & Skill Prep

Empty Barbell Complex: 3 Clean Deadlifts + 3 Hang Power Cleans + 3 Push Jerks

Build to starting load for Clean & Jerk in 2–3 sets

Wall Walk Progressions: 1 Wall Walk + :05 Hold

Conditioning Primer (1 Round @ 50–60% Effort)

6 Calorie Row

4 Lateral Burpees Over the Rower

6 Calorie Bike

12 Double Unders

“Coastal Relay” (Time)

For Time, With Partner, Alternating Rounds

6 Rounds

10 Clean and Jerk

3 Wall Walks

Into..

6 Rounds

12/9 Calorie Row

6 Lateral Burpees Over the Rower

Into..

6 Rounds

12/9 Calorie Bike

36 Double Unders

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

Goal: 25:00 – 32:00

Time Cap: 40:00

Stimulus: Partner relay conditioning that blends barbell cycling, gymnastics skill, cyclical power, and rope coordination. The alternating format allows near-max effort each turn while testing recovery and repeatability.

RPE: 8–9/10

Primary Objective: Each round under 90 seconds while maintaining consistent intensity and smooth partner transitions

Secondary Objective: Execute clean transitions between partners to avoid downtime.

[Coastal Relay: Levels] (Checkmark)

Level 2:

Barbell 115/75lb, 52/35lb

2 Wall Walks

Row/Bike 9/7 Calories

24 DU or 48 Singles

Level 1:

Barbell 75/55lb, 34/25kg,

Row/Bike 8/6 Cal;

36 Singles

2 Wall Walks to 20in off the wall

Masters 55+

Barbell 95/65lb, 43/30kg

2 Wall Walks

Row/Bike 9/7 Calories

24 DU or 48 Singles

Competitor:

12 Clean and Jerks

4 Wall Walks

15/12 Calorie on Machines

8 Lateral Burpees over Rower

48 Double Unders

Hotel / Travel: Shuttle Run (150m) for Row/Bike

Mobility (Checkmark)

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)

3 Sets: For Quality

10 Deficit Dual Kettlebell Sumo Deadlifts

:30 Nose to Wall Handstand Hold

:60 Wall Sit (Weighted, If Possible)

WOD – Fri, Aug 29

August 29, 2025

Announcements

CFER Block Party Brawl is happening Saturday, Sept 13th from 10am–1pm!

Teams of 5–6 will take on 3 workouts plus a final event for top teams — free for all members, scalable for every level.

👉 Sign Up Here

Week of 8/25 Programming Overview

Monday: Strength: Power Cleans – WOD: Cal Row, KBS, Ring Dips
Tuesday: WOD: Everything…Good Luck
Wednesday: Strength: Deadlift – WOD: TTB, Renegade Rows, Bike/Row/Ski
Thursday: Strength: Turkish Get-Up – WOD: DB Snatch, Box Jump Overs
Friday: Strength: Front Squats – WOD: Bench Press, Lunges, V-Ups
Saturday: Partner WOD: C&J, Wall Walks, Row, Burpees, Bike, DU
Sunday: Open Gym

CrossFit East River – WOD

Front Squat (Every 2:30 minutes x 4 Sets
Set 1: 3 Reps @ 70%
Set 2: 3 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 5 Reps @ 75%

% of 1RM Front Squat)

Primary Objective: Hit the prescribed % with positions and speed.

Secondary Objective: Achieve the final 5 reps with the feeling that you could complete 10 reps

Stimulus: Absolute Strength and Positional Stability

“Summit Strength” (8 Rounds for weight)

16:00 EMOM

minute 1: 4 Bench Press

minute 2: 8/8 Back Rack Reverse Lunges

minute 3: 20 V-Ups

minute 4: Rest

Bench Press: 75%+ and Building to Heavy 4 Rep

Back Rack Lunges: 135/95lb, 61/43kg, From the Floor
Score = Total Load lifted across both lifts

Stimulus: Develop raw upper-body pushing power, single-leg stability, and midline endurance

RPE: 7–8/10

Primary Objective: Building to a heavy 4 rep Bench press with the goal of hitting around 85% today.

Secondary Objective: Maintain consistent, controlled lunges and crisp GHD sit-ups without sacrificing positioning.

[Summit Strength: Levels] (Checkmark)

Level 2:

16 V-Ups

Lunges: 95/65lb, 43/30kg

Level 1:

4 Bench Press

8/8 Dumbbell Reverse Lunges

16 Abmat Sit-Ups

Dumbbells: 35/25lb, 15/12kg

Masters 55+

Sub V-Ups for GHD Sit-Ups

Lunges: 95/65lb, 43/30kg

Competitor:

12 Med Ball Weighted GHD Sit-Ups 20/14lb, 9/6kg

Travel:

8 Dual Dumbbell Bench Press

8/8 Dumbbell Reverse Lunges

16 V-Ups

Mobility (Checkmark)

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)

3 Sets:

10 Dumbbell Tate Press

15/15 Terminal Banded Knee Extensions

:30 Hollow Hold

WOD – Thu, Aug 28

August 28, 2025

Announcements

CrossFit East River – WOD

Warm-Up (Checkmark)

Mobility Prep and Activation

:30/:30 World’s Greatest Stretch

5/5 Open Book Thoracic Rotations

:30 Alternating Scorpions

:20 Wrist Circles (each direction)

General Movement Prep

2 Sets: For Quality

6/6 Half-Kneeling Windmills (light KB or DB or bodyweight)

6/6 Single-Arm Overhead Lunges

6 Box Jumps

Specific Turkish Get-Up Prep and Build

Bodyweight Turkish Get-Up (1 per side) focusing on smooth transitions

Light DB or KB: 1 per side, pausing at each position

Get to Working Load

Turkish Get Up (Every 90 seconds x 6 Sets
1/1 Turkish Get-Up

Score = Average Load Across
)

Primary Objective: Perfect form and hitting all positions without rushing

Secondary Objective: Maximum Total Average Load

Stimulus: Unilateral Full Body Strength

Movement Modifications:

-Single Arm Kettlebell Overhead Tall Kneeling to Standing

– Single Arm Kettlebell Front Rack Tall Kneeling to Standing

– Turkish Sit-Ups

“Forest Sprint” (Time)

For Time

20-16-12-8-4-2

Alternating Dumbbell Snatch

Box Jump Overs

Dumbbell: 50/35lb, 22.5/15lb

Box Height: 24/20in
Score: Time

Goal: 7:00-11:00

Time Cap: 12:00

Stimulus: Short, high-intensity power test emphasizing hip extension, quick turnover, and agility.

RPE: 9/10

Primary Objective: Unbroken snatches, fast and steady box jump overs

Secondary Objective: Minimize transition time between movements.

[Forest Sprint: Levels] (Time)

Level 2:

DB 35/25lb, 15/12kg

Box Height 24/20in

Level 1:

DB 25/15lb

Box Step-Overs 24/20in

Masters 55+:

DB 30/20lb, 14/9kg

Box Height 24/20in (Step-Overs Allowed)

Competitor:

Dumbbell: 70/50lb, 32/22.5kg

Box Height: 24/20in

Travel:

Sub Bench Jump Overs

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 Fol d

Optional Accessories (Checkmark)

3 Sets: For Quality

:30 Barbell Z-Press (Empty Barbell)

:15 sec Rest

:30 Banded Face Pulls

:15 sec Rest

:30 Ring Plank Circles

:15 Rest

WOD – Wed, Aug 27

August 27, 2025

Announcements

CFER Block Party Brawl is happening Saturday, Sept 13th from 10am–1pm!

Teams of 5–6 will take on 3 workouts plus a final event for top teams — free for all members, scalable for every level.

👉 Sign Up Here

Week of 8/25 Programming Overview

Monday: Strength: Power Cleans – WOD: Cal Row, KBS, Ring Dips
Tuesday: WOD: Everything…Good Luck
Wednesday: Strength: Deadlift – WOD: TTB, Renegade Rows, Bike/Row/Ski
Thursday: Strength: Turkish Get-Up – WOD: DB Snatch, Box Jump Overs
Friday: Strength: Front Squats – WOD: Bench Press, Lunges, V-Ups
Saturday: Partner WOD: C&J, Wall Walks, Row, Burpees, Bike, DU
Sunday: Open Gym

CrossFit East River – WOD

Deadlift (10:00 EMOM
minute 1: 10 Deadlifts
minute 2: 3 Broad Jumps for Max Distance

Deadlifts: 55-60% of 1RM Deadlift)

Score: Load on Deadlift; furthest total broad jump distance per round

Goal: Maintain consistent pulling mechanics and maximal explosive jump distance

Stimulus: Heavy posterior chain work paired with explosive lower-body power development. The deadlifts reinforce strength and position, while the broad jumps train hip extension and force production.

RPE: 6–7/10

Primary Objective: Execute all deadlift sets with pristine form at 55–60% 1RM.

Secondary Objective: Maximize broad jump distance without sacrificing landing mechanics.

“Canyon Climb” (3 Rounds for time)

Every 5:00 x 3 Sets

20 Toes to Bar

16 Renegade Rows

12/9 Bike Sprint (Sub Row or Ski as needed)

Dumbbells: 50/35lb, 22.5/15kg

Goal: Complete each set in as close to 2:30 as possible to make this a 1:1 work to rest ratio workout
Score: Sum total Time

Goal: Complete each set in ~2:30 for a 1:1 work-to-rest ratio

Stimulus: High-power intervals combining midline control, loaded pulling/pressing stamina, and maximal cyclical output.

RPE: 9/10

Primary Objective: Keep each interval under 3:00 with no significant drop-off.

Secondary Objective: Unbroken sets on toes-to-bar and renegade rows.

[Canyon Climb: Levels] (Checkmark)

Level 2:

15 TTB;

16 Renegade Rows (35/25lb, 15/12kg)

10/7 Cal Bike (Sub Row or Ski as needed)

Level 1:

Hanging Knee Raises or V-Ups;

16 Renegade Rows (25/15lb, 12/7kg)

8/6 Cal Bike (Sub Row or Ski as needed)

Level 2:

15 TTB;

16 Renegade Rows (30/20lb, 14/9kg)

10/7 Cal Bike

Competitor:

24 Toes to Bar

20 Renegade Rows

16/12 Calorie Bike Sprint (Sub Row or Ski as needed)

Hotel / Travel:

20 V-Ups

16 renegade Rows

6 Shuttle Runs

25/25ft, (7.5/7.5m)

Mobility (Checkmark)

PRVN Recovery #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Extended Arm Lizard Pos e

1:00/1:00 Single Leg Forward Fol d

1:00 Childs Pose

Optional Accessories (Checkmark)

3 Sets: For Quality

:30/:30 Side Plank

10-12 Glute Bridge Dumbbell Pull-Overs

:15/:15 Single Leg Sorenson Hold

WOD – Tue, Aug 26

August 26, 2025

Announcements

CrossFit East River – WOD

Warm-Up (Checkmark)

Mobility + Activation

:30/:30 Active Pigeon Stretch

:30/:30 Samson Lunge

:15/:15 PVC Front Rack Mobility

:30/:30 Band-Assisted Lat Stretch

General Movement Prep

2 Sets: For Quality

10 Air Squats

8 Push-Ups

6 Bradford Press with Lockout + 4 Push Press

6 Kipping Swings or Ring Rows

:15 Dead Hang

Primer (1-2 Round @ 50–60% Effort)

200m Run

8 Wall Balls

6 Pull-Ups or Ring Rows

4 Push Press @ Working Loads

4 Bar Facing Burpees

“Mountain Traverse” (Time)

For Time:

1000m Run

20 Bar Facing Burpees

80 Wall Balls

20 Bar Facing Burpees

60 Pull-Ups

20 Bar Facing Burpees

40 Push Press

20 Bar Facing Burpees

1000m Run

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

Barbell: 115/75lb, 52/35lb
Score: Time

Goal: 24:00-30:00

Time Cap: 32:00

Stimulus: High-volume chipper blending cyclical endurance, gymnastic pulling, and barbell stamina

RPE: 8/10

Primary Objective: Maintain consistent pacing across all movements and runs.

Secondary Objective: Manage grip and shoulder fatigue to keep wall balls, pull-ups, and push presses sustainable.

Workout Strategy:

Run the opening 1000m at ~80–85% pace. Wall balls in 2–3 sets to control HR. Burpees should be at a constant pace, not sprint. Pull-ups broken into small, repeatable sets to avoid fatigue early on. Push presses in more moderate sets, focusing on a strong leg drive. Build pace gradually on the final run and empty the tank in the last 200m.

Movement Modifications:

– Run: Adjust distance to 800m or perform 1000m Row/Ski to maintain time domain. For equivalent on Bike Sub a 2200/2000m Bike Erg

– Bar-Facing Burpees: Reduce to 15 reps per set or adjust to burpee step-overs. For class management we can sub lateral burpees over the bar if necessary.

– Wall Balls: Lower ball weight or target height. If needed move to Air Squats for those with shoulder issues pressing overhead.

– Pull-Ups: Reduce volume or scale to jumping pull-ups, banded pull-ups, or ring rows to maintain pulling volume and movement quality.

– Push Press: Adjust the load to ensure that sets of 10+ can be maintained. Sub dumbbell push press for athletes with shoulder mobility limitations or to accommodate equipment availability.

[Mountain Traverse: Levels] (Time)

Level 2:

800m Run / Wall Balls 20/14lb, 9/6kg / Jumping Pull-Ups / Push Press 95/65lb, 43/30kg

Level 1:

600m Run / Wall Balls 14/10lb, 6/4kg / Ring Rows / Push Press 65/45lb, 30/20kg

Masters 55+

800m Run / Wall Balls 14/10lb, 9/6kg / Banded Pull-Ups / Push Press 95/65lb, 43/30kg

Competitor:

Wear a 20/14lb, 9/6kg Weight Vest

Travel:

1000m Run / 100 Air Squats / 20 Burpees / 60 Dual DB Push Press/ 20 Burpees / 40 Pull-Ups / 20 Burpees / 1000m Run

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)

3 Sets: For Quality

10 Weighted Maltese Raises

10/10 Single Arm Dumbbell GHD Preacher Curls

10 Reverse Nordic Curls

15 Wall Tibialis Raises

WOD – Mon, Aug 25

August 25, 2025

Announcements

CrossFit East River – WOD

Warm-Up (Checkmark)

Mobility, Body Heat, and Activation

25/20 Calorie Row @ Easy Pace

:30 Alternating Overhead Tricep / Lat Stretch

:30 Child’s Pose

:20 Extended Plank Reverse Bridge

8/8 Quadruped Thoracic Rotations

Specific Prep

2 Sets: For Quality

12/9 Calorie Row

9 Kettlebell Swings (Set 1: Russian, Set 2: American)

6 Inchworm Push-Ups

–

2 Sets w/ Empty Barbell

6 Clean Deadlifts

6 Tall Muscle Cleans

3 Position Power Clean

Barbell Primer

3-4 Sets:

Clean Lift Off

Clean Pull

Power Clean

Start with light weight on the barbell and build to starting loads

Power Clean (Every 90 seconds @ 10 Sets
2 Clean Pulls
1 Power Clean
-rest :15-
1 Power Clean

4 Sets @ 70-80%
3 Sets @ 80+%
3 Sets @ 85%)

Primary Objective: Maintain Quality Form, Speed through the middle, and a quality catch in the front rack position

Secondary Objective: Keep the reps touch on and go for the Clean Pulls + Power Clean

Stimulus: Developing better power, speed, and a quick turnover into the front rack position.

Movement Modifications:

– 2 Clean Grip Segmented Deadlift + 2 Hang Power Cleans (Beginner Athlete Mod)

– 5 Dual Dumbbell Power Cleans (Front Rack Mobility Mod)

“River Rapids” (Time)

For Time:

3 Rounds

25/20 Calorie Row

20 American Kettlebell Swings

15/10 Ring Dips

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

Time Domain: 9:00–13:00

Time Cap: 15:00

Stimulus: A push–pull–swing conditioning blend that keeps the upper body under high demand while the row and swings elevate heart rate. This combination tests grip endurance, shoulder stability, and explosive hip drive, all while challenging athletes to sustain quality lockouts on the ring dips under fatigue.

RPE: 8/10

Primary Objective: Maintain unbroken KB swings and keep ring dip sets consistent from start to finish.

Secondary Objective: Row at a repeatable split pace each round without excessive fade.

[River Rapids: Levels] (Time)

Level 2:

20/15 Cal Row

Kettlebell: 44/26lb (20/12kg)

10/7 Ring Dip

Level 1:

15/12 Cal Row

Russian Kettlebell Swing 35/18lb (16/8kg)

Box or Bench Dips

Masters 55+

20/15 Cal Row

Kettlebell: 44/26lb (20/12kg)

15/10 Ring Push-Up

Competitor:

30/24 Cal Row

Kettlebell 70/53lb, 32/24kg

15/10 Strict Ring Dips

Travel:

25/20 Cal Ski Erg or 200m Run;

20 Dual Dumbbell Swings

15/10 Bench Dips

Choice on Loads

Mobility (Checkmark)

PRVN Recovery #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Extended Arm Lizard Pos e

1:00/1:00 Single Leg Forward Fol d

1:00 Childs Pose

Optional Accessories (Checkmark)

3 Sets:

8-10 Glute Bridge Dumbbell Pull-Overs

12-15 Dual Dumbbell Skull Crushers

–

3 Sets

10 Ring Hamstring Curls

20 GHD Reverse Hyper Extensions

Today's WOD

Announcements

CrossFit East River – WOD

Back Squat (Every 2:30 x 6 Sets Set 1–2: 5 Reps @ 70% Set 3–4: 3 Reps @ 75% Set 5–6: 2 Rep @ 80–85%)

“Kiss” (AMRAP – Rounds and Reps)

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

Mobility (Checkmark)

Optional Accessories (Checkmark)

Announcements

CrossFit East River – WOD

Warm-Up (Checkmark)

“Raspberry Beret” (Time)

[Raspberry Beret: Levels] (Time)

Mobility (Checkmark)

Optional Accessories (Checkmark)

Announcements

CrossFit East River – WOD

Warm-Up (Checkmark)

The Lyon (Time)

[The Lyons: Levels] (Time)

Mobility (Checkmark)

Optional Accessories (Checkmark)

Announcements

CrossFit East River – WOD

Warm-Up (Checkmark)

“Cliffside Press” (AMRAP – Rounds and Reps)

[Cliffside Press: Levels] (AMRAP – Rounds and Reps)

Mobility (Checkmark)

Optional Accessories (Checkmark)

Announcements

CrossFit East River – WOD

Warm-Up (Checkmark)

“Coastal Relay” (Time)

[Coastal Relay: Levels] (Checkmark)

Mobility (Checkmark)

Optional Accessories (Checkmark)

Announcements

CrossFit East River – WOD

Front Squat (Every 2:30 minutes x 4 Sets Set 1: 3 Reps @ 70% Set 2: 3 Reps @ 75% Set 3: 3 Reps @ 80% Set 4: 5 Reps @ 75% % of 1RM Front Squat)

“Summit Strength” (8 Rounds for weight)

[Summit Strength: Levels] (Checkmark)

Mobility (Checkmark)

Optional Accessories (Checkmark)

Announcements

CrossFit East River – WOD

Warm-Up (Checkmark)

Turkish Get Up (Every 90 seconds x 6 Sets 1/1 Turkish Get-Up Score = Average Load Across )

“Forest Sprint” (Time)

[Forest Sprint: Levels] (Time)

Mobility (Checkmark)

Optional Accessories (Checkmark)

Announcements

CrossFit East River – WOD

Deadlift (10:00 EMOM minute 1: 10 Deadlifts minute 2: 3 Broad Jumps for Max Distance Deadlifts: 55-60% of 1RM Deadlift)

“Canyon Climb” (3 Rounds for time)

[Canyon Climb: Levels] (Checkmark)

Mobility (Checkmark)

Optional Accessories (Checkmark)

Announcements

CrossFit East River – WOD

Warm-Up (Checkmark)

“Mountain Traverse” (Time)

[Mountain Traverse: Levels] (Time)

Mobility (Checkmark)

Optional Accessories (Checkmark)

Announcements

CrossFit East River – WOD

Warm-Up (Checkmark)

Power Clean (Every 90 seconds @ 10 Sets 2 Clean Pulls 1 Power Clean -rest :15- 1 Power Clean 4 Sets @ 70-80% 3 Sets @ 80+% 3 Sets @ 85%)

“River Rapids” (Time)

[River Rapids: Levels] (Time)

Mobility (Checkmark)

Optional Accessories (Checkmark)

Back Squat (Every 2:30 x 6 Sets
Set 1–2: 5 Reps @ 70%
Set 3–4: 3 Reps @ 75%
Set 5–6: 2 Rep @ 80–85%)

Front Squat (Every 2:30 minutes x 4 Sets
Set 1: 3 Reps @ 70%
Set 2: 3 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 5 Reps @ 75%

% of 1RM Front Squat)

Turkish Get Up (Every 90 seconds x 6 Sets
1/1 Turkish Get-Up

Score = Average Load Across
)

Deadlift (10:00 EMOM
minute 1: 10 Deadlifts
minute 2: 3 Broad Jumps for Max Distance

Deadlifts: 55-60% of 1RM Deadlift)

Power Clean (Every 90 seconds @ 10 Sets
2 Clean Pulls
1 Power Clean
-rest :15-
1 Power Clean

4 Sets @ 70-80%
3 Sets @ 80+%
3 Sets @ 85%)