HealthFlex
×
  • Home
  • Get Started
  • Schedule
  • Drop-In
  • About
    • Staff
    • Pricing and Policies
    • Facility
    • Resources
      • mobility WOD
      • Travel WODs
  • Today’s WOD
  • Contact

WOD – Tue, Aug 20

August 20, 2024Uncategorized

Announcements

💪 🛑 Pump Sesh Paused For The Summer:

  • Will have one here and there

Male Female Partner SUMMER COMP – REGISTRATION LINK

  • Saturday Sept 21.
  • Social / BBQ with Bar Cabinet (next door)
  • Male / Female Partners (let us know if interested but don’t have a partner)
  • $40 person (for prizes, coffee, social, and coaches)SUMMER COMP CFER_Wod1.webp
  • SUMMER COMP CFER_Wod2.webpSUMMER COMP CFER_Wod 3.webp

Monday: 3 Position Snatch
Sprint Couplet: Devils Press + Double Unders

Tuesday: Back Squat
Triplet: Pull-Ups + Thrusters + Run

Wednesday: Toe to Bar
Triplet: Row + Burpee Box Jump Overs + Toe to Bar

Thursday: Deadlifts + Bench Press
Broad Jumps

Friday:Barbell Cycling
Couplet: Running + Clean and Jerks

Saturday
Bar Muscle-Up Progressions
Triplet: Wall Balls + Bar Muscle-Ups + Abmat Sit-Ups

Sunday
EMOM : Every 5:00 x 5 Sets
Triplet: Strict Handstand Push-Ups + Bent Over Rows + Dual Kettlebell Front Rack Carry

CrossFit East River – WOD

Back Squat (For Load:
Every 3:00 x 4 Sets
6 Back Squats @ 70-75% of 3RM
Rest 30 seconds
4-6 Heavy Goblet Squats For Speed

Record Each Working Weight)

The Wheat Fields (AMRAP – Rounds and Reps)

12:00 AMRAP

10* Pull-Ups

15 Thrusters

200m Run

*Add 5 Pull-Ups Each Set

Barbell: 75/55lb, 34/25kg
Goal: ~ 4 Rounds

Stimulus: Mixed Modal V02 Max Triplet

RPE: 9/10

Primary Objective: Unbroken Thrusters

Secondary Objective: Consistent sets on the Pull-Ups

[The Wheat Fields: Levels] (AMRAP – Rounds and Reps)

Level 2

12:00 AMRAP

5* Pull-Ups

10 Thrusters

200m Run

*Add 5 Pull-Ups Each Set

Barbell: 65/45lb, 30/20kg

—-

Level 1:

12:00 AMRAP

5* Banded Strict Pull-Ups

10 Thrusters

200m Run

*Add 5 Pull-Ups Each Set

Barbell: 45/35lb, 20/15kg

—-

Masters 55+:

12:00 AMRAP

5* Pull-Ups

10 Thrusters

300m Run

*Add 5 Pull-Ups Each Set

Barbell: 65/45lb, 30/20kg

—

Competitor / Rx+:

12:00 AMRAP

10* Chest to Bar Pull-Ups

15 Thrusters

300m Run

*Add 5 Pull-Ups Each Set

Barbell: 95/65lb, 43/30kg

—-

Big Class Option

4 Sets

3:00 AMRAP

1:00 200m Run

AMRAP in Remaining Time

5* Pull-Ups

10 Thrusters

Load: 75/55lb, 34/25kg

Increase Pull-Ups on Each Set / AMRAP by 5 Reps

Set 1: 5 Pull-Ups

Set 2: 10 Pull-Ups

Set 3: 15 Pull-Ups

Set 4: 20 Pull-Ups

—-

Travel / Hotel / Limited Equipment

12:00 AMRAP

5 Strict Pull-Ups

15 Dumbbell Thrusters

200m Run

*Add 5 Pull-Ups Each Set

Dumbbells 35/25lb, 15/12kg

Mobility

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Child’s Pose

Optional Accessories (Checkmark)

3 Sets, for Quality

9 Barbell Reverse Curls

12 Behind the Neck Strict Press

15 Tall Kneeling Straight Arm Banded Lat Pull Downs

Check us out on Instagram @BeastRiver

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

Recent Posts

  • WOD – Mon, May 19
  • WOD – Sun, May 18
  • WOD – Sat, May 17
  • WOD – Fri, May 16
  • WOD – Thu, May 15

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

Copyright Leon Barbell LLC ©2023 all rights reserved
CrossFit East River | The East Village's Fittest Gym