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

WOD – Mon, Oct 28

October 28, 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

“Goro” (5 Rounds for weight)

20:00 EMOM

minute 1: 10-8-6-4-2 Bench Press

minute 2: 15-20 GHD Sit-Ups

minute 3: 100ft (30m) Farmers Carry

minute 4: Rest

Bench Loading:

Set 1: @ 65%

Set 2: @ 70%

Set 3: @ 75%

Set 4: @ 80%

Set 5: @ 85%

Kettlebell Load: 70/53lb, 32/24kg
—

Primary Objective: Bench Press / Complete the reps at each prescribed percentage

Secondary Objective: Complete the GHD Sit-Ups in under 45 seconds

Stimulus: Absolute Strength + Midline Conditioning

RPE: 7-8/10

Notes: This is a strength focused EMOM that builds in a good mix of midline conditioning and upper body absolute strength work. We will be targeting the final 2 reps @ 85% as the primary emphasis and goal for the day, but also focus on how we are tackling the GHD Sit-Ups and Farmers Carry as we move through this EMOM.

[Goro: Levels] (5 Rounds for weight)

Level 2

20:00 AMRAP

minute 1: 10-8-6-4-2 Bench Press

minute 2: 15-20 Weighted Sit-Ups

minute 3: 100ft (30m) Farmers Carry

minute 4: Rest

Bench: Same as L3

Med Ball: 20/14lb, 9/6kg

Kettlebell Load: 53/35lb, 24/16kg

—-

Level 1:

20:00 AMRAP

minute 1: 8-10 Bench Press

minute 2: 15-20 Abmat Sit-Ups

minute 3: 100ft (30m) Farmers Carry

minute 4: Rest

Bench: RPE of 6 Across

Kettlebell Load: 35/18lb, 16/8kg

—-

Masters 55+:

20:00 AMRAP

minute 1: 10-10-8-8-6 Bench Press

minute 2: 15-20 Abmat Sit-Ups

minute 3: 100ft (30m) Farmers Carry

minute 4: Rest

Bench: Loads @ 60-70%

Med Ball: 20/14lb, 9/6kg

Kettlebell Load: 53/35lb, 24/16kg

—

Competitor / Rx+:

20:00 AMRAP

minute 1: 10-8-6-4-2 Bench Press

minute 2: 20-25 GHD Sit-Ups

minute 3: 100ft (30m) Dumbbell Farmers Carry

minute 4: Rest

Dumbbells: 2 x 100/70lb, (48/32kg)

—-

Big Class Option

20:00 AMRAP

minute 1: 10-8-6-4-2 Bench Press

minute 2: 20 V-Ups or Med Ball Weighted Sit-Ups

minute 3: 100ft (30m) Farmers Carry

minute 4: Rest

Bench Loading:

Set 1: @ 65%

Set 2: @ 70%

Set 3: @ 75%

Set 4: @ 80%

Set 5: @ 85%

Kettlebell Load: 70/53lb, 32/24kg

—-

Travel / Hotel / Limited Equipment

20:00 AMRAP

minute 1: 8-12 Dumbbell Bench Press

minute 2: 20 Weighted Sit-Ups

minute 3: 100ft (30m) Farmers Carry

minute 4: Rest

Farmers Carry: Choice

Mobility

PRVN Recovery #2

1:00 Child’s Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

Optional Accessories (Checkmark)

3 Sets, For Quality

10-12 Glute Bridge Dumbbell Pull-Overs

15-20 Banded Tricep Extensions

45 second Weighted Plank Hold

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