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WOD – Sat, Sep 28

September 28, 2024Uncategorized

Announcements

💪 ✌️2 Fast 2 Pumps!

– OG Pump Sesh is Back

AND

– Glutes and Guts adding to the rotation

– Fridays at 5pm

Monday: Cycling Thrusters
Echo Bike + Box Jump + Toe to Bar + Thrusters

Tuesday:
Triplet: Cal Row + Alternating Dumbbell Snatch + Farmers Carry

Wednesday: Power Clean and Jerk Complex
Gymnastics Density: Wall Facing Handstand Push-Ups + Burpees to Target + Chest to Bar

Thursday:
Triplet: Dual Kettlebell Front Rack Walking Lunge + Sit-Ups + Wall Balls

Friday
Barbell Cycling : Power Snatch + Power Clean
Row + Power Snatch + Run + Power Clean

Saturday: Ring Muscle-Up
Triplet: Ring Muscle-Ups + Burpee Box Jump Overs
Sunday

7:00 AMRAP
Triplet: Deadlifts + V-Ups + Double Unders

NEW SUNDAY OPEN GYM TIMES:

– 11a

– 12p

CrossFit East River – WOD

“Skadoosh!” (AMRAP – Rounds and Reps)

3 Person Teams

20:00 AMRAP

3kRow

15 Strict Pull-Ups

15 Strict Ring Dips

15 Burpee Box Jump Overs 24/20”
—

Goal: 3+ Rounds

Stimulus: Team Conditioning / Gymnastics Focus

RPE: 7/10

Primary Objective: Complete each round evenly across all 3 partners. This will look like 1k + 5 Pull-ups + 5 Dips + 5 Burpee Box Jumps each.

Secondary Objective: Increase pace each round on this workout, where the final effort should have you completing 3 rounds and then picking up the pace to see as far as you can get into round 4.

[Skadoosh: Levels] (AMRAP – Rounds and Reps)

Level 2

3 Person Teams

20:00 AMRAP

3k Row

15 Strict Pull-Ups Banded

15 Diamond Push-ups

15 Burpee Box Jump Overs 24/20”

—-

Level 1:

3 Person Teams

20:00 AMRAP

3k Bike (Echo / Assault / Bike Erg)

20 Ring Rows

20 Push-Ups

15 Burpee Box Step-Ups

—

Competitor / Rx+: Solo

20:00 AMRAP

2k Echo Bike

15 Ring Muscle-Up

15 Burpee Box Jump Overs 24/20”

—-

Big Class Option

4 Person Teams

20:00 EMOM

Min 1: Row For Meters

Minute 2: Pull ups

Minute 3: Burpee Box Jump Overs 24/20’’

Minute 4: Rest

—-

Travel / Hotel / Limited Equipment: Solo

3 Person Teams

20:00 AMRAP

1k Run

15 Strict Pull-Ups

15 Strict Dips or 30 Push-Ups

15 Burpee Bench Jump Overs

Mobility

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 (Checkmark)

Part A)

Tempo Strict Pull-Ups

For Quality:

6 x 3 Reps @ 31×1

Or

Tempo Ring Rows

6 Sets x 5 Reps @ 31×1

This tempo denotes a 3 second negative, 1 second hang in the bottom, explosive pull to the top, and a 1 second hold over the bar each rep. Keep the tempo true, adding assistance/load as needed. These sets must remain unbroken.

Part B)

For Quality:

5 Sets:

6 P-Bar Dips 20×1

50ft (15m) Dual Kettlebell Overhead Carry

-rest as needed b/t sets-

Check us out on Instagram @BeastRiver

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BARBELLS AND BURPEES

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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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