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WOD – Sat, Dec 28

December 28, 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

✋ Glute & Pump Sesh Pause until 2025

🎄 Modified “Holiday Week” Schedule

– Check Wodify for updates

20th Fri: 7a & 8a ONLY

21: Sat: Regular

22nd Sun: Closed

23rd Mon: Closed

24th Tue: 9a & 10a

25th: CLOSED

26th: Wed 9a & 10a

27th: Closed

28th: Sat. Reg

Monday: Clean and Jerk
Power Clean and Jerks + Burpee Pull-Ups + Box Jump Overs + Calorie Row

Tuesday
Triplet: Wall Balls + Toe to Bar + Shuttle Runs

Wednesday
Run + Single Arm Overhead Carry + Bike + American Kettlebell Swings + Double Unders

Thursday
Bench Press and Lunges
Couplet: Wall Walks + Air Squats

Friday
Snatch Pull + Snatch
Couplet: Alternating Dumbbell Snatch + Strict Pull-Ups

Saturday
Triplet: Run + Shoulder to Overhead + Burpee Box Jump Overs

Sunday
L-Sits and Handstands

20:00 EMOM
Cal Bike + Dumbbell Bench Press + Renegade Row + Hip Extension

CrossFit East River – WOD

“Ghost” (Time)

5 Rounds for Time, with a Partner

400m Run

30 Shoulder to Overhead

20 Burpee Box Jump Overs

Barbell: 135/95lb, (61/43kg)

Box Height: 24/20”

Run together, split the rest of the work
—

Time Domain: 22:00-30:00

Time Cap: 30:00

Stimulus: Partner Workout / Capacity and Leg Stamina

RPE: 8/10

Primary Objective: Complete each round in under 6:00

Secondary Objective: Maintain consistent sets between partners round to round on this workout.

[Ghost: Levels] (Time)

Level 2:

5 Rounds for Time, with a Partner

400m Run

30 Shoulder to Overhead

20 Burpee Box Jump Overs

Barbell: 95/65lb, 43/30kg

Box Height: 24/20”

Run together, split the rest of the work

—

Level 1:

5 Rounds for Time, with a Partner

400m Run

30 Shoulder to Overhead

20 Burpee Box Step-Overs

Barbell: 75/55lb, 34/25kg

Box Height: 24/20”

Run together, split the rest of the work

—

Competitor / Rx+:

5 Rounds for Time, with a Partner

400m Run

30 Shoulder to Overhead

20 Burpee Box Jump Overs

Barbell: 155/105lb, 70/48kg

Box Height: 30/24’’

Run together, split the rest of the work

—

Masters 55+:

Same as Level 2, Step-Overs Allowed

—

Big Class:

As prescribed

—

Travel / Hotel Gym: Solo

5 Rounds for Time

400m Run

15 Dumbbell Push Press

10 Burpee Bench Jump Overs

Dumbbells: 50/35lb, 22.5/15kg

Mobility

PRVN Mobility #10

10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)

1:00 Down Dog Calf Stretch

1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)

1:00/1:00 Couch Stretch

Optional Accessories (Checkmark)

5 Sets, For Quality

50ft (15m) Dual Kettlebell Overhead Carry

100ft (30m) Reverse Sled Drag

100ft (30m) Sled Push

Rest as needed b/t exercises

Check us out on Instagram @BeastRiver

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

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BARBELLS AND BURPEES

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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

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