WOD – Wed, Dec 18
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
Squat Clean Thruster (Every 90 seconds x 6 sets
Squat Clean Thrusters
1.1 @ 70%+ of 1RM Thruster
The goal here today is to build to around 85% of 1RM Thruster)
“The Red Shell” (Time)
For Time:
5-10-15-20-15-10-5
Bar Facing Burpees
Thrusters
Barbell: 95/65lbs (43/30kg)
Goal: 11:00-15:00
Time Cap: 17:00
Score: Time
RPE: 9/10
Primary Objective: Strong Back Half Finish
Secondary Objective: Bar Facing Burpee Cadence
[The Red Shell: Levels] (Time)
Level 2:
Barbell: 75/55lb, 34/25kg
—-
Level 1:
For Time:
4-8-12-16-12-8-4
Lateral Burpees Over Barbell
Thrusters
Barbell: 45/35lb, 20/15kg
—-
Competitor / Rx+:
As prescribed
—
Masters 55+:
For Time:
4-8-12-16-12-8-4
Lateral Burpees Over Barbell
Thrusters
Barbell: 75/55lb, 34/25kg
—-
Big Class:
Lateral Burpees over Barbell. Have some athletes start on Thrusters and some start on the Burpees
—-
Travel / Hotel Gym:
For Time:
5-10-15-20-15-10-5
Burpees
Dual Dumbbell Thrusters
Dumbbells: 50/35lb, 22.5/15kg
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)
Every 2:00 x 6 Sets, For Quality
5-7 Box Piked Deficit Handstand Push-Ups
8-10 Reverse Nordic Curls