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WOD – Sat, Oct 19

October 19, 2024Uncategorized

Announcements

🎃 Halloween WOD 👻

  • Saturday 26th!
  • Where something… different…costumes get – 2 mins on workout time!

Monday: Ring Muscle-Ups

Triplet: Double Unders + Ring Muscle-Ups + Squat Cleans

Tuesday: Split Jerk

Couplet: Dumbbell Push Press + Abmat Sit-Ups

Wednesday

Triplet: Running + American Kettlebell Swings + Burpee Box Jump Overs

Thursday: Back Squat

Triplet: Chest to Bar + Front Rack Reverse Lunge + Row Calories

Friday: Snatch Complex

Triplet: Deadlifts + Strict Handstand Push-Ups + Toe to Bar

Saturday: 3 Person Team AMRAP: 24:00

Triplet: Row+ Burpee + Wall Ball

Sunday

Bench Press 5×10

Strict Pull-Up 5×10

Bent Over Row + Dumbbell Pull-Overs

🎃 Halloween Activities 👻

🔪 Fri:- Pumpkin Carving and Movie Night

-6:30p @ Gym

–BYOP (Bring Your Own Pumpkin)

🍻 Sat: Lorerely Beer Garden and Haunted House

– 5:15p SHARP! @ Loreley

CrossFit East River – WOD

“Consider that a divorce!” (Time)

3 Person Teams

24:00 AMRAP

1200m Row

30 Burpees Over Body

60 Wall Balls

Wall Ball 20/14lb, 9/6kg, 10/9ft
Goal Rounds + Reps: 3+ Rounds

Primary Objective: Split the work evenly / complete the row in under 3:00 ((2:30) for all male groups)

Secondary Objective: Complete the Wall Balls in sets of 10+

Stimulus: Leg Stamina, Team Conditioning

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 (Checkmark)

For Quality

5 Sets

5/5 Bulgarian Split Squat (Farmers Loaded) 20×1 Tempo

:25-:35 second Handstand Hold (Freestanding or Wall Supported)

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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