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WOD – Mon, Nov 25

November 25, 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

“An Old Wooden Ship” (2 Rounds for time)

Every 10:00 x 2 Sets

3 Rounds

6/6 Single Arm Overhead Lunges

16 American Kettlebell Swings

6 Bar Muscle Ups

Kettlebell: (53/35lb, 24/16kg)
—

Goal: 6:00-8:00 Sets

Score: Total Working Time

Stimulus: Grip Stamina / High Skill Gymnastics

RPE: 8/10

Primary Objective: Bar Muscle Ups in 2 Sets or Less

Secondary Objective: Lunge Cadence

[An Old Wooden Ship: Levels] (2 Rounds for time)

Level 2

Every 10:00 x 2 Sets

2 Sets

3 Rounds

6/6 Single Arm Overhead Lunges

16 American Kettlebell Swings

6 Burpee Chest to Bar

Kettlebell: (44/26lb, 20/12kg)

—-

Level 1:

Every 10:00 x 2 Sets

2 Sets

3 Rounds

6/6 Single Arm Kettlebell Front Rack Lunge

16 Russian Kettlebell Swings

6 Burpee Pull-Ups

Kettlebell: (44/26lb, 20/12kg)

—-

Masters 55+:

Every 10:00 x 2 Sets

2 Sets

3 Rounds

6/6 Single Arm Overhead Lunges

16 American Kettlebell Swings

6 Burpee Pull-Ups

Kettlebell: (44/26lb, 20/12kg)

—

Competitor / Rx+:

Every 10:00 x 2 Sets

2 Sets

3 Rounds

6/6 Single Arm Overhead Lunges

16 American Kettlebell Swings

8 Bar Muscle Ups

Kettlebell: (70/563lb, 32/24kg)

—-

Big Class:

As prescribed

—-

Travel / Hotel Gym:

Every 10:00 x 2 Sets

2 Sets

3 Rounds

6/6 Single Arm Overhead Lunges

16 American Kettlebell Swings

6 Burpee Pull-Ups

Kettlebell: (53/35lb, 24/16kg)

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)

For Quality:

5 Sets

10 Push-Ups @ 30×1 Tempo

10 Ring Rows @ 30×1 Tempo

Add assistance/load as able while maintaining a perfect tempo.

3 – Negative

0 – Hold at Bottom

X – Explosive Pull/Push

1 – Pause at Top

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