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WOD – Wed, Aug 28

August 28, 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

CrossFit East River – WOD

Warm-Up

10:00 AMRAP, For Quality

20 Bear Plank Shoulder Taps

5 Single Arm Kettlebell Push Press (Right)

50ft (15m) Bottoms Up Kettlebell Waiters Walk

5 Single Arm Kettlebell Push Press (Left)

50ft (15m) Bottoms Up Kettlebell Waiters Walk

10 Alternating Box Step-Ups

5 Box Jumps

Jerk Complex (5 Rounds for weight)

Every 2:00 x 5 Sets

2 Push Jerks + 2 Split Jerks @ 75% of 1RM
–

% Based on 1RM Push Jerk

Record Working Weight

*From the Rack

“Day of the Dog” (Time)

For Time

5 Rounds for Time

21 Air Squats

12 Ring Push-Ups

9 Box Jump Overs

Box: 24”/20”

Rings: 6 inch off floor

Score: Time
Goal: 8:00-12:00

Time Cap: 15:00

Stimulus: Bodyweight Muscular Stamina

RPE: 8/10

Primary Objective: Consistent paced rounds

Secondary Objective: Complete the workout in sub 10 minutes or 2:00 per round

[Day of the Dog: Levels] (Time)

Level 2

For Time

5 Rounds for Time

21 Air Squats

12 Ring Push-Ups

9 Box Jump Overs

Box: 24”/20”

Rings: 12 inch off floor

—-

Level 1:

For Time

5 Rounds for Time

18 Air Squats

12 Ring Push-Ups

10 Alternating Box Step-Ups

Box: 24”/20”

Rings: Hip Height, Body Angle at 45 degrees

—-

Masters 55+:

For Time

5 Rounds for Time

21 Air Squats

12 Ring Push-Ups

9 Box Jump Overs

Box: 24”/20”

Rings: 12 inch off floor

—

Competitor / Rx+:

5 Round for Time

18 Pistols

15 Ring Dips

9 Burpee Box Jump Overs

Box: 24/20”

—-

Big Class Option

For Time

5 Rounds for Time

21 Air Squats

12 Deficit Push-Ups

9 Box Jump Overs

Box: 24”/20”

—-

Travel / Hotel / Limited Equipment

For Time

5 Rounds for Time

21 Air Squats

15 Push-Ups

9 Jump Over Object

Mobility

PRVN Recovery #2

1:00 Child’s Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

Optional Accessories (Checkmark)

For Quality:

12:00 EMOM

Minute 1 – 10 Dual Dumbbell Seated Arnold Press , Moderate Load

Minute 2 – 6/6 Kettlebell on Foot Leg Extensions w/ 1s Hold at Top, Moderate Load

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

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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