HealthFlex
×
  • Home
  • Get Started
  • Schedule
  • Drop-In
  • About
    • Staff
    • Pricing and Policies
    • Facility
    • Resources
      • mobility WOD
      • Travel WODs
  • Today’s WOD
  • Contact

WOD – Thu, Dec 12

December 12, 2024Uncategorized

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

🎄 Modified “Holiday Week” Schedule

– Check Wodify for updates

– Extra Hours Open Gym membership avail if in town

– Email team@beastriver.com if interested

Monday: Back Squat
BMU + DU + Goblet squats

Tuesday: EMOM

HSPU + Row + WW + V-up

Wednesday:Power Clean

Run+Squat Clean+Box Jumps

Thursday: Bench Press + Deadlift
Couplet: Burpee Pull-Ups + DB Snatch

Friday: Squat Snatch
Overhead Squat + Toe to Bar + Row Calories

🎅 Saturday: 12 Days of Christmas WOD

✋ Glute & Pump Sesh Pause until 2025

  • Friday 5p – Regular WOD

CrossFit East River – WOD

Strength Superset (8 Rounds for weight)

Every 3:30 x 4 Sets

10 Bench Press @ 55-60%

12 Deadlifts @ 50-55%
% of 1RM Bench and % of 1RM Deadlift

Looking for consistent loads across all 4 sets for both the Bench Press and Deadlifts. We will be using 2 bars for this superset with one in the rack and one out on the floor.

“Shadowlands” (AMRAP – Reps)

For Reps:

8:00 AMRAP

3-6-9-12…

Burpee Pull-Ups

Alt. DB Snatches

DB: 50/35
—

For scoring purposes:

Finishing 15 – 90 Reps

Finishing 18 – 126 Reps

Finishing 21 – 168 Reps

Finishing 24 – 216 Reps

Goal: 100-140 Reps

Stimulus: Muscular Endurance and Stamina

RPE: 8/10

Primary Objective: Maintain a pace of around 12 reps a minute combined.

Secondary Objective: Stay unbroken on the Snatches.

[Shadowlands: Levels] (AMRAP – Reps)

Level 2

DB: 35/20

—-

Level 1:

8:00 AMRAP

2-4-6-8-10

2DB: 0/10

—-

Competitor / Rx+:

As prescribed

Goal 126+ Reps

Mobility

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

Optional Accessories (Checkmark)

Part A:

5 Sets

:30 Dead Hang

6 Dual Dumbbell Staggered Stance RDL, Right

:30 Dead Hang

6 Dual Dumbbell Staggered Stance RDL, Left

-then-

Part B:

5:00 Tabata (:20 On/:10 Off)

Station 1 – Dual Dumbbell Hammer Curls, Moderate

Station 2 – Dual Dumbbell Tricep Kickbacks , Moderate
For Part A, add load to the hangs today since they are on the shorter side. A medball between the legs is recommended. Maintain a 3 second negative on each RDL and use a moderate load.

Check us out on Instagram @BeastRiver

[wp_my_instagram username=”beastriver” limit=”6″ layout=”6″ size=”thumbnail” link=””]

Recent Posts

  • WOD – Sun, May 18
  • WOD – Sat, May 17
  • WOD – Fri, May 16
  • WOD – Thu, May 15
  • WOD – Wed, May 14

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

Copyright Leon Barbell LLC ©2023 all rights reserved
CrossFit East River | The East Village's Fittest Gym