WOD – Fri, Dec 6
Announcements
✨ 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: Back Squat 5×5
Couplet: Row + Squat Clean
Tuesday: Inversion Practice + Ring Muscle-Up Progression
Double Unders + Step-Overs + Handstand Push-Ups + Ring Muscle-Ups
Wednesday:TnG Power Snatch 5×5
Couplet: Deadlift + Box Jump Over
Thursday:Back Rack Lunge + Dumbbell Bench Press
Row + Farmers Carry + Push-Up + Toe to Bar
Friday: 2 Front Squat + 2 Jerk
Couplet: Wall Balls + Pull-Ups
Saturday:
Triplet: American Kettlebell Swings + Lateral Burpees over the Rower + Sprint Row
Sunday
Run + Strict Knee to Elbows + Dual KB Front Rack Carry + Wall Walks + Nose to Wall Handstand Hold + Double Unders
🎄 Modified “Holiday Week” Schedule
– Check Wodify for updates
– Extra Hours Open Gym membership avail if in town
– Email team@beastriver.com if interested
CrossFit East River – WOD
Front Squat + Jerk (6 Rounds for weight)
Every 2:00 x 6 Sets
2 Front Squats + 2 Jerks
Perform @ 75-85%
*Any style jerk today, athlete choice.
% is Based on 1RM Clean & Jerk
“PRVN Classic” (Time)
For Time:
5 Rounds
24 Wallball Shots
12-15-18-21-24 Pull-Ups
Wallball: 20/14lbs, 9/6kg to 10ft/9ft
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Goal: 8:00-12:00
*Time-cap 15:00
Score: Time
RPE: 9/10
Primary Objective: Overall Time
Secondary Objective: Go Big on the Pull-Ups
[PRVN Classic: Levels] (Time)
Level 2:
20 Wall Balls / 6-9-12-15-18 Pull-Ups
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Level 1:
Wallball: 14/10lbs (6/4.5kg) / Jumping Pull-Ups
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Competitor / Rx+:
Chest to Bar Pull-Ups
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Masters 55+:
20 Wall Balls / 6-9-12-15-18 Pull-Ups
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Big Class:
As prescribed
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Travel / Hotel Gym:
For Time:
5 Rounds
30 Air Squats
6-9-12-15-18 Strict Pull-Ups
Mobility
PRVN Recovery #6
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Extended Arm Lizard Pos e
1:00/1:00 Single Leg Forward Fol d
1:00 Childs Pose
Optional Accessories (Checkmark)
For Quality:
Part A
10:00 EMOM
Minute 1 – :45 Dead Hang
Minute 2 – 6/6 Single Leg Kettlebell Deadlift
Part B
5 Rounds
:30 Ring Curls
:30 Ring Skull crushers
Add load to the dead hang if able. Use a moderate load on the single leg deadlifts.