WOD – Sat, Dec 7
Announcements
✨ 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
Monday: Back Squat 5×5
Couplet: Row + Squat Clean
Tuesday: Inversion Practice + Ring Muscle-Up Progression
Double Unders + Step-Overs + Handstand Push-Ups + Ring Muscle-Ups
Wednesday:TnG Power Snatch 5×5
Couplet: Deadlift + Box Jump Over
Thursday:Back Rack Lunge + Dumbbell Bench Press
Row + Farmers Carry + Push-Up + Toe to Bar
Friday: 2 Front Squat + 2 Jerk
Couplet: Wall Balls + Pull-Ups
Saturday:
Triplet: American Kettlebell Swings + Lateral Burpees over the Rower + Sprint Row
Sunday
Run + Strict Knee to Elbows + Dual KB Front Rack Carry + Wall Walks + Nose to Wall Handstand Hold + Double Unders
🎄 Modified “Holiday Week” Schedule
– Check Wodify for updates
– Extra Hours Open Gym membership avail if in town
– Email team@beastriver.com if interested
CrossFit East River – WOD
“Runnin’ With the Devil” (8 Rounds for time)
Each Set for Time, With Partner
Every 4:30 x 8 Sets
12 American Kettlebell Swings
9 Lateral Burpees over Rower
12/9 Calorie Row Sprint
Kettlebell: 70/53lb, 32/24kg
Each Partner will complete 1 full round within the 4:00 segment. Score is the average time for both partners to complete the full round within each set.
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Goal: Complete each set in under 90 seconds
Cap: Each partner must complete each working set in under 2:00.
Stimulus: Sprint Conditioning
RPE: 9/10
Primary Objective: Combined Working time for partners to be under 4:00
Secondary Objective: Maintain Consistency Across
[Runnin with the Devil: Levels] (8 Rounds for time)
Level 2:
Every 4:30 x 8 Sets
12 American Kettlebell Swings
7 Lateral Burpees over Rower
12/9 Calorie Row Sprint
Kettlebell: 53/35lb, 24/16kg
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Level 1:
Every 4:30 x 8 Sets
10 American Kettlebell Swings
10 Burpees
10/8 Calorie Row Sprint
Kettlebell: 53/35lb, 24/16kg
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Competitor / Rx+:
Comp Class / Separate Work Today
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Masters 55+:
Every 4:30 x 8 Sets
12 American Kettlebell Swings
7 Lateral Burpees over Rower
12/9 Calorie Row Sprint
Kettlebell: 53/35lb, 24/16kg
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Big Class:
As prescribed. Starting on Delays
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Travel / Hotel Gym:
Every 4:30 x 8 Sets
12 American Kettlebell Swings
9 Lateral Burpees over Object
:30 second Treadmill Sprint
Kettlebell: Choice
Mobility
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
Optional Accessories (Checkmark)
4 Sets, For Quality
20 V-Ups
Rest 30 seconds
1:00 Weighted Plank
Rest 30 seconds