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

WOD – Sat, Nov 2

November 2, 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

“Scorpion Vs. Sub-Zero” (AMRAP – Rounds and Reps)

For Rounds + Reps

Complete With a Partner Alternating Full Rounds

26:00 AMRAP

2000m Row Buy-In

—

Directly Into..

—

2-4-6-8-10..Alternating Single Arm Devils Press

6 Shuttle Runs

*Down & Back 25ft/7.5m = 1 Rep

Dumbbells: 50/35lbs (22.5/15kg)
—

Goal: Get into the Round of 12 + 12 Devils Press and Shuttle Runs

Stimulus: Muscular Endurance and Aerobic Stamina

RPE: 8/10

Primary Objective: Complete each set of shuttle runs in under 1:00

Secondary Objective: Complete the 2000m row by 8:00/8:30 respectively

[Scorpion vs. Sub-Zero: Levels] (AMRAP – Rounds and Reps)

Level 2:

For Rounds + Reps

Complete With a Partner Alternating Full Rounds

26:00 AMRAP

2000m Row Buy-In

—

Directly Into..

—

2-4-6-8-10..Alternating Single Arm Devils Press

6 Shuttle Runs

*Down & Back 25ft/7.5m = 1 Rep

Dumbbells: 35/25lb, 15/12kg

—

Level 1:

For Rounds + Reps

Complete With a Partner Alternating Full Rounds

26:00 AMRAP

1500m Row Buy-In

—

Directly Into..

—

2-4-6-8-10..Alternating Single Arm Devils Press

4 Shuttle Runs

*Down & Back 25ft/7.5m = 1 Rep

Dumbbells: 25/15lb, 12/7kg

—

Masters 55+:

For Rounds + Reps

Complete With a Partner Alternating Full Rounds

26:00 AMRAP

2000m Row Buy-In

—

Directly Into..

—

2-4-6-8-10..Alternating Single Arm Devils Press

6 Shuttle Runs

*Down & Back 25ft/7.5m = 1 Rep

Dumbbells: 30/20lb, 14/9kg

—

Competitor / Rx+:

For Rounds + Reps

Complete With a Partner Alternating Full Rounds

26:00 AMRAP

2000m Row Buy-In

—

Directly Into..

—

2-4-6-8-10.. Devils Press

6 Shuttle Runs

*Down & Back 25ft/7.5m = 1 Rep

Dumbbells: 50/35lbs (22.5/15kg)

—

Big Class Option

As prescribed, Except option of Row / Run / or 4000m Bike Erg

—

Travel / Hotel / Limited Equipment: Solo

For Rounds + Reps

13:00 AMRAP

2-4-6-8-10..Alternating Single Arm Devils Press

6 Shuttle Runs

*Down & Back 25ft/7.5m = 1 Rep

Dumbbells: 50/35lbs (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)

4 Sets

15 GHD Weighted Hip Extension

:30-45 second Sorenson Hold

– Max Weighted Wall Sit @ 53/35lb, 24/16kg Goblet Loaded

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