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

WOD – Fri, Sep 20

September 20, 2024Uncategorized

Announcements

👻 🎃 CFER Halloween Shirts – Order form

Link: https://forms.gle/hZaigH37RmWeAZcf6

Screen Shot 2024-09-07 at 2.41.24 PM.webp

💪 ✌️2 Fast 2 Pumps!

– OG Pump Sesh is Back

AND

– Glutes and Guts adding to the rotation

– Fridays at 5pm

Monday:
Couplet: Run + Deadlifts

Tuesday: Hang Squat Snatch 3 Rep
Couplet: Overhead Squat + Lateral Burpees

Wednesday
Bar Muscle-Up + Legless Rope Climbs
Bar Muscle-Ups, Single Dumbbell Step-Overs + Legless Rope Climbs + Handstand Push-Ups

Thursday
Triplet: Row + Wall Balls + Double Unders

Friday
Clean and Jerk EMOM
Front Squat + Back Squat

Saturday: Class Comp

Sunday
5×5 Bench Press + Rotational Medball Chest Pass Slam
4 Sets x 1:45-2:15 on / 1:00 Off
Echo + Deficit Push-Ups + Renegade Row + Devils Press

🍻 Saturday TEAM Workout AND Social!!

– Longer class 1.5 hrs – 2 part WOD

– Social Next Door: The Cabinet

-They will have cocktails and food for purchase.

CrossFit East River – WOD

Bench Press (Every 3:00 x 5 Sets
5 Bench Press @ 75%+
+
5 Explosive push-ups / knees)

Looking to start @ 75% and build to 85% at the top end for our Bench Press today. Do these back to back as a superset. The focus here is to hit the Bench Press and then go right into the explosive movement.

“Hadouken” (Time)

4 Sets, For Time

30 Mtn. Climbers

5 Dumbbell Deficit Push-Ups

10 Plank Rows

5 Devils Press

– Rest 1:00 b/t sets –

Load: 50/35lb, 22.5/15kg
—

Goal: Complete each set in 1:45-2:15/ set

Stimulus: Upper Body Pressing Interference / Anaerobic

RPE: 9/10

Primary Objective: Complete Dumbbell Complex set unbroken

Secondary Objective:

Start the Mtn. Climbers at a strong pace, but not all out intensity. We will then look to tackle the Dumbbell Complex in an unbroken sets that will challenge the body and you grit to hang onto those Dumbbells when we hit the 5 Devils Press. The goal here is to maintain consistency and complete each round in a similar time frame.

[Hadouken: Levels] (Time)

Level 2

Load: 35/25lb, 15/12kg

—-

Level 1:

4 Sets, For Time

30 Mtn. Climbers

5 Elevated Push-Ups

10 Plank Rows

5 Devils Press

– Rest 1:00 b/t sets –

Load: 25/15lb, 12/7kg

—-

Competitor / Rx+:

Full Rest Day

—-

Travel / Hotel / Limited Equipment:

4 Sets, For Time

30 Mtn. Climbers

5 Dumbbell Deficit Push-Ups

10 Plank Rows

5 Devils Press

– Rest 1:00 b/t sets –

Load: 50/35lb, 22.5/15kg

Mobility

PRVN Recovery Flow

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:3 0 Low Dragon Po se

:30 Twisted Drag on Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstri ng Stretch

Check us out on Instagram @BeastRiver

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

Recent Posts

  • WOD – Fri, May 9
  • WOD – Thu, May 8
  • WOD – Wed, May 7
  • WOD – Tue, May 6
  • WOD – Mon, May 5

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