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WOD – Wed, Nov 27

November 27, 2024Uncategorized

Announcements

🎽 CFER Shirt Order: Sexy Black and Red

– Put size and style!

🔗 ORDER FORM LINK

🦃 🗓Thanksgiving Hours:

📍Wed 27th: 7p Canceled

📍Thrs 28th: 9:30a

📍Fri: 29th: 9:30a, 10:30a

📍Sat: Regular Schedule

✨ 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

Monday: Bar Muscle-Up Progression
Triplet: Single Arm Overhead Lunges + American Kettlebell Swings + Bar Muscle-Ups

Tuesday: 1RM Clean and Jerk within the Workout
Triplet: Power Snatch + Power Cleans + Thrusters

Wednesday
Couplet: Rowing + Burpee Box Jump Overs

Thursday:
Pull-Ups + Push-Up + Sit-Up + Air Squat, Run + KBS + Pull-Up, Thruster + Pull-Up, Run + Overhead Squat + Ground to Overhead, Run + Box Jump + Wall Balls

Friday
3RM Overhead Squat
Triplet: Wall Walk + Toe to Bar + Alternating Dumbbell Snatch

Saturday
Hero WOD “Roy”
Triplet: Deadlifts + Box Jumps + Pull-Ups

Sunday
N/A
Every 4:30 x 6 Sets
Triplet: Echo Bike + Push-Ups + Wall Balls

CrossFit East River – WOD

“PRVN Baseline” (Time)

18:00 AMRAP

28/22 Calorie Row

14 Burpee Box Jump Overs

*Row sub 400m Run

Box: 24in/20in

Score = Rounds + Reps
—

Goal: 5-7 Rounds

Score: Rounds & Reps

RPE: 9/10

Primary Objective: Overall Score

Secondary Objective: Burpee Pacing

[PRVN Baseline: Levels] (AMRAP – Rounds and Reps)

Level 2:

As prescribed

—-

Level 1:

18:00 AMRAP

20/16 Row Calories

14 Burpee Box Step-Ups

—-

Competitor / Rx+:

As prescribed

—

Masters 55+:

As prescribed (Step-Ups Allowed)

—-

Big Class:

0:00-2:00

28/22 Calorie Row

2:00-3:00

Max Burpee Box Jump Overs

3:00-4:00 Rest

—-

Travel / Hotel Gym:

18:00 AMRAP

2:00 Machine Choice

14 Burpee Over Object

Mobility

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Childs Pose

Optional Accessories (Checkmark)

For Quality:

10:00 EMOM

Minute 1 – 5/5 Knees over Toes Split Squats , Light Load

Minute 2 – :20/:20 Single Leg Hip Thrust Hold, Light Load

Perform the knees over toes, split squats with a 3 second negative, and a light load in the goblet position.

Check us out on Instagram @BeastRiver

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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

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CrossFit East River | The East Village's Fittest Gym