WOD – Sat, Dec 14

December 14, 2024Uncategorized

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

🎄 Modified “Holiday Week” Schedule

– Check Wodify for updates

– Extra Hours Open Gym membership avail if in town

– Email team@beastriver.com if interested

Monday: Back Squat
BMU + DU + Goblet squats

Tuesday: EMOM

HSPU + Row + WW + V-up

Wednesday:Power Clean

Run+Squat Clean+Box Jumps

Thursday: Bench Press + Deadlift
Couplet: Burpee Pull-Ups + DB Snatch

Friday: Squat Snatch
Overhead Squat + Toe to Bar + Row Calories

🎅 Saturday: 12 Days of Christmas WOD

✋ Glute & Pump Sesh Pause until 2025

Friday 5p – Regular WOD

CrossFit East River – WOD

The 12 Days of Christmas (Time)

1 Burpee over Bar

2 Thrusters

3 Push Presses

4 Front Squats

5 Power Cleans / Deadlifts (New athletes)

6 HSPU / Piked / HR Push-ups

7 TTB / Knee Raises / V-ups

8 Box Jumps

9 Wall Balls

10 Push-Ups

11 Pull-ups

12 Oz. or 12 Burpees

S: 75/55

x: 95/65

+: 115/105

Cap: 35min
Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round.

1, then

2-1, then

3-2-1, then

4-3-2-1, etc. –

all the way to 12-11-10-9-8-7-6-5-4-3-2-1.

Mobility

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)

For Quality

5 Sets

8-10 Dumbbell Cuban Rotations

10/10 Single Arm Dumbbell Row

10 Glute Bridge Dumbbell Pull-Overs