WOD – Sat, Dec 28
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