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WOD – Mon, Jul 15

July 15, 2024Uncategorized

Announcements

💪 🛑 Pump Sesh Paused For The Summer:

  • Will have one here and there

CrossFit East River – WOD

Warm-Up: (Checkmark)

2:00 Cardio Choice

–

2 Sets, For Quality

40 second Dead-Hang or 20/20 Single Arm Hang

:30/:30 Kettlebell Hip Shift

1:00 Alternating 90-90 Hip Switch

:30/:30 Kettlebell Weighted Ankle Mobility

–

2 Sets, For Quality

8/8 Pistol Box Step-Down

10 Goblet Cossack Squat

20 second Glute Bridges

10 Ring Rows

Front Squat (Take 15:00 minutes to Complete
1 Rep @ 92%
3 Reps @ 88%
3 Reps @ 84%
5 Reps @ 80%)

What Is Your Profession? (Time)

For Time:

6 Rounds

10 Burpee Pull-Ups

20 Squats***

*Rounds 1/4 = Air Squats

*Rounds 2/5 = Wall Balls

*Rounds 3/6 = Pistols

Wallball: 20/14lbs (9/6kg) to 10/9ft
—

Goal: 11:00-15:00

Time Cap: 16:00

Stimulus: Squat Stamina and Cadence

RPE: 8/10

Primary Objective: Complete the workout in under the time cap

Secondary Objective: Maintain Unbroken on all Squat Movements

[What is Your Profession: Levels] (Time)

Level 2

For Time:

6 Rounds

8 Burpee Pull-Ups

16 Squats***

*Rounds 1/4 = Air Squats

*Rounds 2/5 = Wall Balls

*Rounds 3/6 = Dual Dumbbell Reverse Lunges

Wallball: 20/14lbs (9/6kg) to 10/9ft

Dumbbell: 35/25lb, 15/12kg

—-

Level 1:

For Time:

6 Rounds

8 Burpee Jumping Pull-Ups

16 Squats***

*Rounds 1/4 = Air Squats

*Rounds 2/5 = Wall Balls

*Rounds 3/6 = Bodyweight Reverse Lunges

Wallball: 14/10lbs (6/4kg) to 10/9ft

—-

Masters 55+:

For Time:

6 Rounds

8 Burpee Pull-Ups

16 Squats***

*Rounds 1/4 = Air Squats

*Rounds 2/5 = Wall Balls

*Rounds 3/6 = Dual Dumbbell Reverse Lunges

Wallball: 20/14lbs (9/6kg) to 10/9ft

Dumbbell: 30/20lb, 14/9kg

—

Competitor / Rx+:

For Time:

6 Rounds

12 Burpee Pull-Ups

24 Squats***

*Rounds 1/4 = Air Squats

*Rounds 2/5 = Wall Balls

*Rounds 3/6 = Pistols

Wallball: 20/14lbs (9/6kg) to 10ft

—-

Big Class Option

As prescribed

—-

Travel / Hotel / Limited Equipment

For Time:

6 Rounds

10 Burpee Pull-Ups

20 Squats***

*Rounds 1/4 = Air Squats

*Rounds 2/5 = Dumbbell Thrusters

*Rounds 3/6 = Pistols

Dumbbells: 25/15lb, 12/7kg

PRVN Recovery #7 (Checkmark)

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fol d

Optional Accessories (5 Rounds for weight)

For Load:

5 Sets

6/6 Bulgarian Split Squats (Dumbbell Loaded)

-Max Wall Sit

Rest as Needed

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