HealthFlex
×
  • Home
  • Get Started
  • Schedule
  • Drop-In
  • About
    • Staff
    • Pricing and Policies
    • Facility
    • Resources
      • mobility WOD
      • Travel WODs
  • Today’s WOD
  • Contact

WOD – Fri, Nov 1

November 1, 2024Uncategorized

Announcements

🖼 ART SHOW SATURDAY

Where: CFER

When: 3p – 6p

What: Johanna Goodman’s Art

Who: You & anybody you want to invite!

Avail: Wine & Snacks

Monday: Bench Press 10-8-6-4-2

Triplet: Bench Press + V-ups + Farmers Carry

Tuesday: Back Squat + Seated Box Jump to High Box 4×3

Triplet: Wall Balls + Burpee Box Jump Overs + Double Unders

Wednesday: Handstand Walk

Triplet: Run + Pull-Ups + Handstand Push-Ups

Thursday: Hang Power Snatch 3RM

Row + Power Snatch + Hang Power Snatch + Row

Friday: 2 x 2 Hang Squat Clean + 1 Split Jerk

Power Clean + Push Jerk + Front Squat + Ring Dip + Toe to Bar

Saturday:

Row Buy-In + Couplet: Run and Single Arm Devils Press

Sunday

Rope Climb Skill Work

Every 2:00 x 15 Sets

Row

Rope Climb + Back Rack Lunges

Wall Walk + Ring Row

CrossFit East River – WOD

Clean and Jerk (Every 3:00 x 3 Sets
2 Hang Squat Cleans + 1 Split Jerk
Rest 10-20 seconds
2 Hang Squat Cleans + 1 Split Jerk
)

Perform all @ 80%+ of Clean and Jerk

The goal here today is to get to a heavy weight with this complex. We will be doing the 2 Hang Squat Cleans + 1 Split Jerk then dropping the bar and doing another complex of 2+1 to finish off the complex.

“Shang Tsung” (AMRAP – Rounds and Reps)

15:00 AMRAP

3 Power Clean and Push Jerk

5 Front Squats

7/5 Ring Dips

9 Toe to Bar

Barbell: 185/125lb, 84/57kg

Suggested % of clean and Jerk 70%
—

Goals: 6+ rounds

Primary Objective: Complete each round in as close to 2:00 as possible

Secondary Objective: Maintain quick singles on the Clean and Jerk and unbroken Front Squats

Stimulus: Barbell + Gymnastics Conditioning

RPE: 9/10

[Shang Tsung: Levels] (AMRAP – Rounds and Reps)

Level 2:

15:00 AMRAP

3 Power Clean and Push Jerk

5 Front Squats

7/5 Ring Push-Ups

9 Toe to Bar

Barbell: 135/95lb, 61/43kg

—

Level 1:

15:00 AMRAP

3 Power Clean and Push Jerk

5 Front Squats

7/5 Elevated Push-Ups

9 Kipping Knee Raises

Barbell: 75/55lb, 34/25kg

—

Masters 55+:

15:00 AMRAP

3 Power Clean and Push Jerk

5 Front Squats

7/5 Ring Push-Ups

9 Toe to Bar

Barbell: 95/65lb, 43/30kg

—

Competitor / Rx+:

15:00 AMRAP

3 Power Clean and Push Jerk

5 Front Squats

7/5 Strict Ring Dips

9 Toe to Bar

Barbell: 205/145lb, 93/65kg

—

Big Class Option

15:00 AMRAP

3 Power Clean and Push Jerk

5 Front Squats

7 Push-Ups

9 Toe to Bar

Barbell: 185/125lb, 84/57kg

—

Travel / Hotel / Limited Equipment

15:00 AMRAP

6 Dual Dumbbell Power Clean and Jerk

8 Front Squats

10 Push-Ups

12 Abmat Sit-Ups

Dumbbells: 50/35lb, 22.5/15kg

Mobility

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fol d

Optional Accessories (Checkmark)

For Quality:

5 Sets

4 Tempo Strict Pull-Ups 20X3

5/5 Lateral Lunge , Heavy Load

4-6 Pike Ring Handstand Push Ups

The pike ring HSPU will be very challenging today. If you can’t perform the movement with quality and full range of motion, perform them with hands on dumbbells and feet on a box (see video) or normal piked handstand push ups.

Check us out on Instagram @BeastRiver

[wp_my_instagram username=”beastriver” limit=”6″ layout=”6″ size=”thumbnail” link=””]

Recent Posts

  • WOD – Sun, May 18
  • WOD – Sat, May 17
  • WOD – Fri, May 16
  • WOD – Thu, May 15
  • WOD – Wed, May 14

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

Copyright Leon Barbell LLC ©2023 all rights reserved
CrossFit East River | The East Village's Fittest Gym