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WOD – Sat, Nov 30

November 30, 2024Uncategorized

Announcements

🎽 CFER Shirt Order: Sexy Black and Red

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🦃 🗓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

Roy (Time)

5 Rounds for time of:

15 Deadlifts, 225/155

20 Box Jumps, 24″/20″

25 Pull-ups
In honor of Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, was killed in action on July 8th, 2009
To learn more about Roy click here
Barbell: 225/155lb, 102/70kg

Box: 24/20 in

Primary Objective: Complete each round in as close to 3 minutes as possible

Secondary Objective: Keep consistency on Pull-Ups today. We may be feeling a little fatigue from two days ago and this is a lot of volume, so start conservatively here.

[Roy: Levels] (Time)

Level 2:

5 rounds for time of:

15 Deadlifts

20 Box jumps

15 Pull-ups

Barbell: 185/125lb, 84/57kg

Box: 24/20 in

—

Level 1:

5 rounds for time of:

15 Deadlifts

20 Box Step-Ups

25 Ring Rows

Barbell: 50-55% of 1RM

Box: 24/20 in

—

Competitor / Rx+:

As prescribed

—

Masters 55+:

5 rounds for time of:

15 Deadlifts

20 Box jumps

15 Pull-ups

Barbell: 155/105lb, 70/48kg

Box: 24/20 in

—

Big Class:

As prescribed

—

Travel / Hotel Gym:

5 rounds for time of:

15 Dual Dumbbell Deadlifts

20 Box jumps or Bench Jump Overs

15 Strict Pull-ups

Dumbbells @ 2×70/50lb, 32/22.5kg

Mobility

PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Str etch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

Optional Accessories (Checkmark)

For Quality:

4 Sets

1:00 Dead Hang from Pull-Up Bar

10 Barbell Good Mornings, Light

For the dead hang, the goal is unbroken so modify time or use a band/foot assist as needed. Keep a smooth tempo on the good mornings throughout.

Check us out on Instagram @BeastRiver

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BARBELLS AND BURPEES

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‪(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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