WOD – Wed, Nov 27
Announcements
🎽 CFER Shirt Order: Sexy Black and Red
– Put size and style!
🦃 🗓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.