WOD – Thu, Dec 19
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
DB Squat + DU + WW
Tuesday: Power Snatch
Power Snatch + Run
Wednesday: Squat Clean Thruster
Thrusters + Burpee over the bar
Thursday:
Run + Press
Friday: EMOM
Pull-ups + rowing + DB Bench + TTB
Saturday:
Deadlifts + Box Step Ups + Rope Climbs
✋ Glute & Pump Sesh Pause until 2025
🎄 Modified “Holiday Week” Schedule
– Check Wodify for updates
20th Fri: 7a & 8a ONLY
21: Sat: Regular
22nd Sun: Closed
23rd Mon: Closed
24th Tue: 9a & 10a
25th: CLOSED
26th: Wed 9a & 10a
27th: Closed
28th: Sat. Reg
CrossFit East River – WOD
“Mount Wario” (Time)
3 Rounds
200m Run
10 Strict Press 75/55lb, 34/25kg
Directly into..
3 Rounds
200m Run
10 Push Press 95/65lb, 43/30kg
Directly into..
3 Rounds
200m Run
10 Push Jerk @ 115/75lb, 52/34kg
—
Goal: 12:00-17:00
Cap: 20:00
Stimulus: Overhead Press Stamina and Endurance
RPE: 8/10
Primary Objective: Complete each set of overhead press unbroken
Secondary Objective: Complete each round in under 90 seconds. This will have you finishing in that 13:30 mark.
[Mount Wario: Levels] (Time)
Level 2:
8 Reps / Movement
—
Level 1:
45/35lb, 20/15kg
75/55lb, 34/25kg
95/65lb, 43/30kg
—
Competitor / Rx+:
If you do this workout, increase the weight by 20/10lb for each movement
—
Masters 55+:
8 Reps / Movement
—
Big Class:
As prescribed
—
Travel / Hotel Gym:
Sub Dumbbell Movements for Barbell
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)
For Quality:
12:00 EMOM:
Minute 1 – :20-:30 Second Handstand Hold
Minute 2 – 6/6 Single Arm Kettlebell/Dumbbell Row, Heavy