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WOD – Mon, Jun 10

June 10, 2024Uncategorized

Announcements

🌈PRIDE WOD

– Sat. June 22

– Bring a friend / Dress in COLOR

Monday : 3RM Strict Press & 3RM Back Squat

Couplet: Thrusters + Row

Tuesday: Power Snatch + Squat Snatch

“Ingrid” – Couplet: Power Snatch + Bar Facing Burpees

Wednesday: Running and Rowing

“Jerry” – Couplet: Row + Run

Thursday: 3RM Deadlift

Triplet: Wall Walks + Wall Balls + Box Jump Overs

Friday: ing Muscle-Up Progressions Triplet: Ring Muscle-Up + Handstand Walk + American Kettlebell Swings

Saturday : Abmat Sit-Up + Row + Single KB Front Rack Tall Kneeling to Standing + Hollow Hold

Sunday: 3RM Bench Press

Rope Climb + Push-Ups + Handstand Walk + Burpee Box Jump Overs

CrossFit East River – WOD

Strength EMOM (10 Rounds for weight)

15:00 EMOM, 5 Sets

min 1: 3 Strict Press

min 2: 3 Back Squat

min 3: Rest

Weights start @ 80% and increase to 3RM for the Day

Race Pace (5 Rounds for calories)

5 Sets

1:00 minute AMRAP

10 Thrusters 95/65lb, 43/30kg

-Max Calorie Row or Bike

Rest 1:00 b/s
Goal: 8/6+ Calories / Set

Stimulus: Quad Stamina / Anaerobic

RPE: 8/10

Primary Objective: Unbroken Thrusters

Secondary Objective: Consistent Calories Achieved Across All Sets

[Race Pace: Levels] (5 Rounds for calories)

Level 2

75/55lb, 34/25kg

—-

Level 1:

4 Sets

45/35lb, 20/15kg

—-

Masters 55+:

75/55lb, 34/25kg

—

Competitor / Rx+:

115/75lb, 52/34kg

—-

Big Class Option

5 Sets

30 sec Thrusters

15 sec Transition

30 sec Row or Bike

1:15 Rest between sets

Start groups on a 30 sec delay here

—-

Limited Equipment / Travel:

5 Sets

1:00 minute AMRAP

10 Dumbbell Thrusters 95/65lb, 43/30kg

-Max Effort Row or Bike

Rest 1:00 b/s

*Machine can be a stationary bike, run, or any cardio equipment you have available. Shuttle runs are a great alternative today.

PRVN Recovery #9 (Checkmark)

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

Optional Accessories (Checkmark)

For Completion:

15:00 EMOM

Minute 1 – 15 GHD Reverse Hypers

Minute 2 – 5/5 Single Arm Arnold Press , Moderate Load

Minute 3 – 30 Alternating Single Arm Banded Lat Pulldowns , 15 per side

Check us out on Instagram @BeastRiver

[wp_my_instagram username=”beastriver” limit=”6″ layout=”6″ size=”thumbnail” link=””]

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BARBELLS AND BURPEES

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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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