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WOD – Thu, Nov 21

November 21, 2024Uncategorized

Announcements

🎽 CFER Shirt Order: Sexy Black and Red

– Put size and style!

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🦃 🗓Thanksgiving Hours:

📍Wed 27th: 7p Canceled

📍Thrs 28th: 9:30a

📍Fri: 29th: 9:30a, 10:30a

📍Sat: Regular Schedule

Monday: 3RM Deadlift
Triplet: Double Unders, Deadlifts, Shoulder to Overhead

Tuesday: Chest to Bar Skill Work
Triplet: Calorie Row + Chest to Bar Pull-Ups + Box Jumps

Wednesday: 5×5 Bench Press
Bench Press + DB Power Cleans + DB Reverse Lunges + GHD Sit-Ups + Renegade Rows

Thursday
Handstand Push-Up Skill Work
Run + Wall Walk + Handstand Walk + Row + Bar Facing Burpees

Friday: 3RM Hang Squat Snatch
Couplet: Ring Muscle-Ups + Squat Snatch

Saturday:
Triplet: Run + Wall Balls + Box Jumps

Sunday
Handstand Push-Ups / Power Clean Cycling
Handstand Push-Ups + Power Cleans + Push-Ups + Farmers Carry

✨ NEW: EXTRA HOURS Membership Available

🗓 Workout anytime that fits your schedule.

🔑 Gym / Equipment access during Off-Class times.

📧 Talk to Griff or email: team@beastiver.com

CrossFit East River – WOD

“Chubbs” (Time)

8 Rounds for Time

200m Run

3 Wall Walk / 50ft (15m) Handstand Walk

22/17 Calorie

10 Line Facing Burpees

Round 1/3/5/7: Wall Walk

Rounds 2/4/6/8: Handstand Walk

Bike Subs: 20/15 Cal Assault Bike or 22/17 Calorie Row
—

Goal: 26:00-35:00

Cap: 40:00 Time Cap

Primary Objective: Complete the working movements inside the gym in 3 minutes or less

Secondary Objective: Complete the run as close to 1:00 as possible

Stimulus: Aerobic Threshold and Steady State Work

RPE: 7/10

[Chubbs: Levels] (Time)

Level 2

8 Rounds for Time

200m Run

2 Wall Walk / 25ft (7.5m) Handstand Walk or 30 Handstand Shoulder Taps

20/16 Calorie Row

10 Line Facing Burpees

Round 1/3/5/7: Wall Walk

Rounds 2/4/6/8: Handstand Walk

—-

Level 1:

8 Rounds for Time

200m Run

2 Wall Walk to 20’’ / 20 Wall Facing Shoulder Taps

20/16 Row

10 Line Facing Burpees

Round 1/3/5/7: Wall Walk

Rounds 2/4/6/8: Shoulder Taps

—

Competitor / Rx+

8 Rounds for Time

200m Run

5 Wall Walk / 75ft (22.5m) Handstand Walk

24/19 Row

12 Line Facing Burpees

Round 1/3/5/7: Wall Walk

Rounds 2/4/6/8: Handstand Walk

Subs: 22/17 Cal Assault Bike or 24/19 Calorie Bike Erg

—-

Big Class Option

As prescribed, Start on delays to allow for everyone to use the Bike

—-

Travel / Hotel / Limited Equipment

8 Rounds for Time

200m Run

3 Wall Walk / 50ft (15m) Handstand Walk

8 Shuttle Runs

10 Line Facing Burpees

Round 1/3/5/7: Wall Walk

Rounds 2/4/6/8: Handstand Walk

Mobility

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

Optional Accessories (Checkmark)

3-4 Sets, For Quality

8-10 Reverse Nordic Curls

15/15 Banded Terminal Knee Extensions

:15/:15 Copenhagen Plank

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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CrossFit East River | The East Village's Fittest Gym