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WOD – Fri, Oct 4

October 4, 2024Uncategorized

Announcements

💪 ✌️2 Fast 2 Pumps!

– OG Pump Sesh is Back

AND

– Glutes and Guts adding to the rotation

– Fridays at 5pm

NEW SUNDAY OPEN GYM TIMES:

– 11a

– 12p

Monday: Back Squat
“Jackie” / Triplet: Rowing + Thrusters + Pull-Ups

Tuesday: Bench Press + Power Cleans

Wednesday:
3 Coupletes: Row+ Line Facing Burpees, Double Unders + Toe to Bar, Row + Box Jump Overs

Thursday: Snatch
Couplet: Squat Snatch + Wall Balls

Friday:
American Kettlebell Swings + Run + Single Arm Overhead Walking Lunge + Strict Handstand Push-Ups

Saturday:
3 Person Team Workout
Row + Synchro Line Facing Burpees + Echo + Sit-Ups + Wall Walks

Sunday
Chest to Bar Progression
23:00 AMRAP
Hero WOD “ Harper”

CrossFit East River – WOD

“Siege of Troy” (Time)

For Time:

5 Sets

16 American Kettlebell Swings

250/200m Row

50ft (15m) Single Arm Overhead Walking Lunge

200m Run

8 Strict Handstand Push-Ups

-rest 1:00 b/t sets-

Kettlebell: 53/35lb, 24/16kg

*You must switch arms @ 25ft (7.5m)
Goal Time Domain: 22:00-27:00

Time Cap: 30:00

Primary Objective: Complete each set in as close to 4:00 as possible

Secondary Objective: Complete each working movement between the runs unbroken

Stimulus: Upper Body Muscular Endurance / Interference

RPE: 8/10

[Siege of Troy: Levels] (Time)

Level 2:

For Time:

5 Sets

14 American Kettlebell Swings

200m Run

50ft (15m) Single Arm Overhead Walking Lunge

200m Run

6 Strict Handstand Push-Ups to 2’’ Riser

-rest 1:00 b/t sets-

Kettlebell: 44/26lb, 20/12kg

*You must switch arms @ 25ft (7.5m)

—

Level 1:

For Time:

5 Sets

14 Russian Kettlebell Swings

200m Run

50ft (15m) Walking Lunge

200m Run

Dual Dumbell Z-Press

-rest 1:00 b/t sets-

Kettlebell: 44/26lb, 20/12kg

Dumbbells: 2×25/15lb, 12/7kg

—

Masters 55+:

For Time:

5 Sets

14 Russian Kettlebell Swings

200m Run

50ft (15m) Goblet Walking Lunge

200m Run

6 Strict Handstand Push-Ups to 2’’ Riser

-rest 1:00 b/t sets-

Kettlebell: 44/26lb, 20/12kg

—

Competitor / Rx+:

For Time:

5 Sets

16 American Kettlebell Swings

200m Run

50ft (15m) Single Arm Overhead Walking Lunge

200m Run

10 Strict Handstand Push-Ups

-rest 1:00 b/t sets-

Kettlebell: 70/53lb, 32/24kg

*You must switch arms @ 25ft (7.5m)

—

Big Class Option

As prescribed

—

Travel / Hotel / Limited Equipment

As prescribed

Mobility

PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Str etch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

Optional Accessories (Checkmark)

For Quality

4 Sets

30 second Wall Facing Handstand Hold

10/10 Half Kneeling Banded Paloff Press with Rotation

8/8 Side Plank Banded Row

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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