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WOD – Wed, Nov 22

November 22, 2023Uncategorized

Announcements

NO Pump Session this Friday

🦃 Thanksgiving Schedule:
Wed: 7p – Canceled
Trs: No Class
Fri: 9a & 10a WODs
Sat: Normal Schedule – 9a, 10a, 11a, 12p OG

CrossFit East River – WOD

Shoulder Press (E2 x 5
Set 1 – 10 reps @ BB
Set 2 – 8 reps @ 65%
Set 3 – 8 reps @ 75%
Set 4 – 4-6 reps @ 80%
Set 5 – 3-5 reps @ 85%

*Finish out any failed strict press reps as Push Press.)

Squeezers (Time)

30-20-10

Single Arm KB/DB Push Press – Alt.

Toes to Bars / Knee Raises

s: 26/35

x: 53/35

Time Cap: 12 minutes
The TTB are meant to create some extra fatigue in the core and grip to make the KB more challenging. Plan breaks on TTB to chip away at the bigger sets.

Press are alternating, only one arm works at a time and the reps are split.

15/15

10/10

5/5

Check us out on Instagram @BeastRiver

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BARBELLS AND BURPEES

We'd love to hear from you!
The contact form is the best way to quickly get in touch. If you’d like to stop by the box, please visit our schedule page to make we’re in before you stop by.

‪(347) 352-7154‬

team@BeastRiver.com

647 E 9th Street New York, NY 10009

‪(347) 352-7154‬

team@BeastRiver.com

647 East 9th Street, New York, NY 10009

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CrossFit East River | The East Village's Fittest Gym