WOD – Fri, Dec 13
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
Squat Snatch (Every 90 seconds x 8 sets
3 Snatches @ 65%+
**Done as Singles, Rest 10 seconds between reps)
“Grannies” (4 Rounds for reps)
16:00 EMOM
minute 1: Max Overhead Squats
minute 2: Max Toes to Bar
minute 3: Max Row Calories
minute 4: Rest
Barbell: 95/65lbs, 43/30kg
Goal: 65/55 Round of Total Reps
Score: Total Reps
RPE: 8-9/10
Primary Objective: Consistent Rounds
Secondary Objective: Pick Your Poison
What do I mean when I say pick your poison? I mean pick your ‘money station. Reps achieved on all of these movements will be relatively similar; with a slight drop on the rower by comparison. Today, pick a station to drop the hammer on and aim to keep the other two consistent from round to round. Workouts like this require you to play the clock a bit, since transitions need to be built into each working minute.
[Grannies: Levels] (4 Rounds for reps)
Level 2:
Barbell: 75/55lbs, 34/25kg
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Level 1:
Barbell: 65/45lbs, 30/20kg / Knees to Chest (Break Hip Crease)
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Competitor / Rx+:
As prescribed
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Masters 55+:
Barbell: 75/55lbs, 34/25kg
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Big Class:
As prescribed
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Travel / Hotel Gym:
16:00 EMOM
minute 1: Max Single Arm Overhead Squat
minute 2: Max Toes to Bar
minute 3: Max Shuttle Runs
minute 4: Rest
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:
12:00 EMOM:
Minute 1 – Max L-Sit to RPE 8 (5 seconds in the tank)
Minute 2 – :30 Max Dual Dumbbell Step-Ups 20” Box, 50/35lb, 22.5/15kg
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Score: Total Reps, 1 sec = 1 rep
RPE: 7/10
This skill piece should be challenging. If possible, set up parallettes with a 6 inch stack of plates under your feet for a standard. For the Dual Dumbbell Step-Ups, these will begin to get very challenging as the interference of the core work into the step-ups will really hit those hip flexors.