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WOD – Sat, Oct 5

October 5, 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

“Our Names Will Remain” (Time)

In Teams of 3

For Time

100//90/80 Calorie Row

25 Synchro Line Facing Burpees

100//90/80 Calorie Row

25 Synchro Line Facing Burpees

100 Abmat Sit-Ups

25 Synchro Line Facing Burpees

25 Wall Walks

*All work will be split between partners and can be distributed anyway you like except for the Synchro Line Facing Burpees

Calories are written as M/M/M, F/M/F or M/M/F, F/F/F
—

Goal Time Domain: 25:00-35:00

Time Cap: 40:00

Primary Objective: Split the work evenly among your group of 3

Secondary Objective: Complete each set of line facing Burpees in as close to 2:00 as possible

Stimulus: Midline Conditioning and Aerobic Capacity

RPE: 7/10

Mobility

PRVN Yoga Flow #2

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)

Optional Accessories

3 Sets, For Quality

8 Ring V-Outs

5/5 Ring Archer Push-Ups

3-4 Dragon Flags

Check us out on Instagram @BeastRiver

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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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CrossFit East River | The East Village's Fittest Gym