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WOD – Thu, Jun 27

June 27, 2024Uncategorized

Announcements

💪 🛑 No Pump Sesh: Following Dates

  • 6/21
  • 6/28
  • 7/12
  • 7/19

Monday: Pause Front Squat
Triplet: Pull-Ups + American Kettlebell Swings + Run

Tuesday: Split Jerk
Couplet: Echo + Clean and Jerk

Wednesday: Toe to Bar
Triplet: Wall Balls + Toe to Bar + Burpee Box Jump Overs

Thursday
Wall Walks + Row Calories + Turkish Get Ups + Runs + Sandbag Bear Hug Hold

Friday: Snatch
Triplet: Bar Muscle-Ups + Power Snatch + Double Unders

Saturday:
Team Workout : Waterfall Style:
Row + Push-Ups + Run + Dumbbell Thrusters

Sunday
Deadlifts + Strict Knees to Elbows + Gorilla Rows

CrossFit East River – WOD

All That (6 Rounds for reps)

30:00 EMOM

Minute 1 – 3 Wall Walks

Minute 2 – 14/11 Row Calories

Minute 3 – 1/1 Turkish Get Ups (53/35)

Minute 4 – 100m Run

Minute 5 – DBL KB Front Rack Hold (1 sec = 1 Rep) (53s/26s)
–

Goal: Earn :10 of Rest Each Minute

Score: Total Reps / Time Held on FR Hold

Stimulus: Midline Stability / Aerobic Threshold

RPE: 7/10

Primary Objective: Consistent Machine Paces

Secondary Objective: 30+ sec Hold

Strategy: This 35:00 EMOM is meant to be a challenge due to the longer nature of the workout more than how hard each minute is meant to be. The way this workout flows, the first 4 minutes of work are really almost like a buy-in of required work until the KB Hold where you have the choice to go as long or as short as you like in order to accomplish the rest of the workout. You must get each minute done in order to have the 5th minute of work be counted. Imagine this as 6 Rounds with a cash-out max hold each round. Try to keep minutes 1-4 as smooth as possible as hanging onto the Sandbag will get hard especially as your breathing begins to elevate.

[All That: Levels] (6 Rounds for reps)

Level 2:

30:00 EMOM

Minute 1 – 2 Wall Walks

Minute 2 – 13/10 Row Calories

Minute 3 – 1/1 Turkish Get Ups (53/35)

Minute 4 – 100m Run

Minute 5 – DBL KB Front Rack Hold (1 sec = 1 Rep)

—

Level 1:

30:00 EMOM

Minute 1 – 2 Wall Walks ½ way

Minute 2 – 10/8 Row Calories

Minute 3 – 1/1 Turkish Get Ups (53/35)

Minute 4 – 100m Run

Minute 5 – DBL KB Front Rack Hold (1 sec = 1 Rep)

—

Competitor:

Minute 1 – 4 Wall Walks

Minute 2 – 15/12 Row Calories

Minute 3 – 1/1 Turkish Get Ups (53/35)

Minute 4 – 200m Run

Minute 5 – DBL KB Front Rack Hold (1 sec = 1 Rep)

—

Big Class Version

As prescribed

If needed make 36:00 minutes and add a rest minute

—

Mobility (Checkmark)

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

Optional Accessories (10 Rounds for reps)

For Completion

5 Sets

10 Strict Handstand Push Ups, Add Deficit if Able

10 Ring Rows, Feet Elevated if Able

These handstand push ups do not need to be unbroken the whole time, but you should certainly start that way. Pick a challenging deficit/foot placement for the ring rows that follows the same thought process – but still make sure to be able to make contact with the ring at the top.

Check us out on Instagram @BeastRiver

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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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