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WOD – Tue, Nov 12

November 12, 2024Uncategorized

Announcements

Monday: Bench Press 5RM
Strict Pull-Ups + Push-Ups

Tuesday: Back Squat 3RM
Goblet Squats + Wall Balls + Rowing

Wednesday:
Deadlifts + Handstand Push-Ups + Double Unders

Thursday
Power Snatch + Overhead Squat
Run + Overhead Squat + Toe to Bar

Friday: Hang Squat Clean + Split Jerk Complex
“Grettel”
Power Clean + Push Jerk + Bar Facing Burpees

Saturday: Bar Muscle-Up Progressions
Wall Walk + Bar Muscle-Ups + Calorie Row

Sunday
Row + American Kettlebell Swings, Run + Box Jump Overs

CrossFit East River – WOD

Back Squat (Every 3:00 x 4 Sets
3 Back Squat)

Starting @ 70-75% and Building to a New 3RM, suggestion is to build by about 5% on each set. Goal of the day is to build to around 95% of our 1RM for 3RM.

“Bad Fish” (Time)

2:00 AMRAP / 1:00 Rest

8 Goblet Squats

12 Wall Balls

– Max Calorie Row

*Continue Until 75/60 Calories

Kettlebell: 70/53lb, 32/24kg / Dumbbell 70/50lb, 32/22.5kg

Wall Balls: 20/14lb, 10/9ft
—

Goal: 5 rounds / Finishing time of 13:00-14:00

Time Cap: 17:00

Primary Objective: Complete the Goblet Squats + Wall Balls in under 2:00 minutes

Secondary Objective: Complete 15/12 Calories on each set on the Rower

Stimulus: Leg Stamina / Anaerobic

RPE: 9/10

[Bad Fish: Levels] (Time)

Level 2:

Kettlebell: 53/35lb, 24/16kg

Dumbbell 50/35lb, 22.5/15kg

Level 1:

*Continue Until 60/48 Calories

Kettelbell: 44/26lb, 20/12kg

Dumbbell: 40/30lb, 20/14kg

Wall Balls: 14/10lb, 6/4kg

Masters 55+:

*Continue Until 60/48 Calories

Kettelbell: 53/35lb, 24/16kg

Dumbbell 50/35lb, 22.5/15kg

Wall Balls: 20/14lb, 10/9ft

Comp / Rx+:

*Continue Until 75/60 Calories

Kettelbell: 100/70lb, 45/32kg

Dumbbell 100/70lb, 44/32kg

Wall Balls: 30/20lb, 14/9kg

—

Big Class Option

5 Sets

2:00 AMRAP / 1:00 Rest

Min 1: 8 Goblet Squats + 12 Wall Balls

Min 2: Max Calorie Row

Min 3: Rest

Goal: 75/60 Calories

Kettlebell: 70/53lb, 32/24kg / Dumbbell 70/50lb, 32/22.5kg

Wall Balls: 20/14lb, 10/9ft

—

Travel / Hotel / Limited Equipment

5 Sets

8 Goblet Squats

12 Jumping Squats

200m Run

Rest 1:00 b/t sets

Load: Kettlebell: 70/53lb, 32/24kg or Dumbbell 70/50lb, 32/22.5kg

Mobility

PRVN Mobility #10

10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)

1:00 Down Dog Calf Stretch

1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)

1:00/1:00 Couch Stretch

Optional Accessories (Checkmark)

For Quality:

12:00 EMOM

Minute 1 – :25/:25 Russian Twist Medball Throws , Heavy

Minute 2 – 5/5 Hip Airplanes

Minute 3 – 6 x 90 Degree Box Jump (3 Each Direction)

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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