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WOD – Thu, Oct 17

October 17, 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

Back Squat (Every 3:00 x 4 Sets
5 Reps @ 75%
5 Reps @ 80%
5 Reps @ 80%
5 Reps @ 85%)

% Based on 1RM Back Squat. Each set here should be a challenging working set with the focus on finishing on a heavy 5 for the day.

“I’ll be back!” (Calories)

Every 2min x 5 Rounds:

(For Max Row Cals)

Every 2:00 complete

10 Chest to Bar Pull-Ups

8 Front Rack Reverse Lunge

MAX Row Cals in time left

*No Rest Between Rounds

Barbell: 135/95lb, 61/43kg
Barbell suggested loading @ 40% of Front Squat

Goal: 150/120 Calories

Primary Objective: Complete each set of Chest to Bar Pull-Ups in 2 sets

Secondary Objective: Get to the rower with more than 1:00 remaining

Stimulus: Quad + Lat Stamina

RPE: 9/10

[I’ll Be Back: Levels] (AMRAP – Rounds and Reps)

Level 2

10:00 AMRAP

Row for Calories

On the 2:00, Starting @ 0:00

10 Pull-Ups

8 Front Rack Reverse Lunge

Barbell: 95/65lb, 43/30kg

—-

Level 1:

10:00 AMRAP

Row for Calories

On the 2:00, Starting @ 0:00

10 Jumping Pull-Ups

8 Goblet Reverse Lunges

Kettlebell: 35/18lb, 16/8kg

—-

Masters 55+:

10:00 AMRAP

Row for Calories

On the 2:00, Starting @ 0:00

10 Pull-Ups

8 Front Rack Reverse Lunge

Barbell: 75/55lb, 34/25kg

—

Competitor / Rx+:

Day Off /Active Recovery Day

—-

Big Class Option

10:00 EMOM

Min 1: 8 Front Rack Reverse Lunges + Max Chest to Bar Pull-Ups

Min 2: Max Calorie Row

Score = Total Reps

—-

Travel / Hotel / Limited Equipment

10:00 AMRAP

Shuttle Runs for Distance

On the 2:00, Starting @ 0:00

8 Strict Pull-Ups

10 Dual Dumbbell Reverse Lunge

Load: 50/35lb, 22.5/15kg

Mobility

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Child’s Pose

Optional Accessories (Checkmark)

For Quality

4 Sets

8-10 Feet Elevated Ring Rows

8-10 Deficit Parallette Push-Ups

8/8 Half Kneeling KB Chop and Lift

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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