WOD – Thu, Nov 21
Announcements
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🦃 🗓Thanksgiving Hours:
📍Wed 27th: 7p Canceled
📍Thrs 28th: 9:30a
📍Fri: 29th: 9:30a, 10:30a
📍Sat: Regular Schedule
Monday: 3RM Deadlift
Triplet: Double Unders, Deadlifts, Shoulder to Overhead
Tuesday: Chest to Bar Skill Work
Triplet: Calorie Row + Chest to Bar Pull-Ups + Box Jumps
Wednesday: 5×5 Bench Press
Bench Press + DB Power Cleans + DB Reverse Lunges + GHD Sit-Ups + Renegade Rows
Thursday
Handstand Push-Up Skill Work
Run + Wall Walk + Handstand Walk + Row + Bar Facing Burpees
Friday: 3RM Hang Squat Snatch
Couplet: Ring Muscle-Ups + Squat Snatch
Saturday:
Triplet: Run + Wall Balls + Box Jumps
Sunday
Handstand Push-Ups / Power Clean Cycling
Handstand Push-Ups + Power Cleans + Push-Ups + Farmers Carry
✨ NEW: EXTRA HOURS Membership Available
🗓 Workout anytime that fits your schedule.
🔑 Gym / Equipment access during Off-Class times.
📧 Talk to Griff or email: team@beastiver.com
CrossFit East River – WOD
“Chubbs” (Time)
8 Rounds for Time
200m Run
3 Wall Walk / 50ft (15m) Handstand Walk
22/17 Calorie
10 Line Facing Burpees
Round 1/3/5/7: Wall Walk
Rounds 2/4/6/8: Handstand Walk
Bike Subs: 20/15 Cal Assault Bike or 22/17 Calorie Row
—
Goal: 26:00-35:00
Cap: 40:00 Time Cap
Primary Objective: Complete the working movements inside the gym in 3 minutes or less
Secondary Objective: Complete the run as close to 1:00 as possible
Stimulus: Aerobic Threshold and Steady State Work
RPE: 7/10
[Chubbs: Levels] (Time)
Level 2
8 Rounds for Time
200m Run
2 Wall Walk / 25ft (7.5m) Handstand Walk or 30 Handstand Shoulder Taps
20/16 Calorie Row
10 Line Facing Burpees
Round 1/3/5/7: Wall Walk
Rounds 2/4/6/8: Handstand Walk
—-
Level 1:
8 Rounds for Time
200m Run
2 Wall Walk to 20’’ / 20 Wall Facing Shoulder Taps
20/16 Row
10 Line Facing Burpees
Round 1/3/5/7: Wall Walk
Rounds 2/4/6/8: Shoulder Taps
—
Competitor / Rx+
8 Rounds for Time
200m Run
5 Wall Walk / 75ft (22.5m) Handstand Walk
24/19 Row
12 Line Facing Burpees
Round 1/3/5/7: Wall Walk
Rounds 2/4/6/8: Handstand Walk
Subs: 22/17 Cal Assault Bike or 24/19 Calorie Bike Erg
—-
Big Class Option
As prescribed, Start on delays to allow for everyone to use the Bike
—-
Travel / Hotel / Limited Equipment
8 Rounds for Time
200m Run
3 Wall Walk / 50ft (15m) Handstand Walk
8 Shuttle Runs
10 Line Facing Burpees
Round 1/3/5/7: Wall Walk
Rounds 2/4/6/8: Handstand Walk
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
8-10 Reverse Nordic Curls
15/15 Banded Terminal Knee Extensions
:15/:15 Copenhagen Plank