WOD – Thu, Nov 28
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
“Thanksgiving with Girls” (Time)
For Time:
“Angie’s” House
20 Pull-Ups
20 Push-Ups
20 Sit-Ups
20 Air Squats
into…
“Helen’s” House
400 meter Run
21 Kettlebell Swings (53/35lb, 24/16kg)
12 Pull-Ups
into…
“Fran’s” House
15 Thrusters (95/65 lb. 43/30kg)
15 Pull-Ups
into…
“Nancy’s” House
400 meter Run
15 Overhead Squats (95/65 lb, 43/30kg)
into…
“Grace & Isabel’s” House
15 Ground-To-Overheads (135/95lb, 61/43kg)
into…
“Kelly’s” House
400m Run
30 Box Jumps 24/20 in
30 Wall Ball Shots (20/14lb, 9/6kg) 10/9ft
—
Goal: 15:00-20:00
Time Cap: 30:00
Stimulus: Muscular Endurance and Capacity
RPE: 9/10
Primary Objective: Complete the workout in under 20:00 minutes
Secondary Objective: Keep the sets of pull-ups to 5 or more each time you tackle them.
[Thanksgiving with the Girls: Levels] (Time)
Level 2
Barbell #1 75/55lb, 34/25kg
Barbell #2: 95/65lb, 43/30kg
Kettlebell: 44/26lb, 20/12kg
Jumping Pull-Ups
—-
Level 1:
Barbell #1 45/35lb, 20/15kg
Barbell #2 (From Hang): 75/55lb, 34/25kg
Russian Kettlebell Swings: 44/26lb, 20/12kg
Ring Rows
—-
Competitor / Rx+:
As prescribed
—
Masters 55+:
Barbell #1 75/55lb, 34/25kg
Barbell #2: 95/65lb, 43/30kg
Kettlebell: 44/26lb, 20/12kg
Jumping Pull-Ups
—-
Big Class:
As prescribed, start on Different Stations
—-
Travel / Hotel Gym:
Sub Dumbbell Movements
Mobility
PRVN Yoga Flow
2 Rounds
Right Leg + Left Leg
:15 second Down Dog
:30 second Low Lunge
:15 second Elbow to Knee and Rotate
:15 second Reach to Sky and Hold
:30 second Half Kneeling Hamstring Stretch
:30 second Pigeon
Optional Accessories (Checkmark)
3 Sets, For Quality
8-10 Cuban Rotations
15 Banded Face Pulls
10/10 Three Point Single Arm Dumbbell Bent Over Rows