WOD – Sat, Nov 30
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
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.