WOD – Tue, Dec 24
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
General Warm-Up
2 Sets, For Quality
20 second Down Dog Calf Stretch
20/20 second Quadruped Adductor Hip Rock
10 Hollow Rocks
10 Tuck ups
5 Slow Tempo Air Squats (3211) + 5 Jumping Squats
Specific Movement Prep + Primer
6 Medball Squats
6 Wall Balls
6 Bar Kip Swings
6 Kipping Knees to Chest
6 Kipping Toes to Target, building target higher and towards Toes to Bar
3 Shuttle Runs, Practicing Different Turns and styles to come out of the turn faster.
–
Perform @ Workout Pace
2 Rounds
6 Wall Balls
4 Toe to Bar
2 Shuttle Runs
Rest 2:00 then start the workout
“Toad” (Time)
For Time:
10 Rounds
14 Wall Balls
10 Toes to Bar
6 Shuttle Runs
Wall Ball: 20/14lb, 9/6kg, 10/9ft Target
—
Goal Time Domain: 18:00 – 25:00
Time Cap: 30:00
Score: Completion Time
Stimulus: Steady, cyclical grind focused on total body endurance, with an emphasis on leg and hip stamina.
RPE: 8/10
[Toad: Levels] (Time)
Level 2:
For Time:
10 Rounds
12 Wall Balls
8 Toes to Bar
4 Shuttle Runs
Wall Ball: 20/14lb, 9/6kg
—-
Level 1:
For Time:
10 Rounds
10 Wall Balls
7 Kipping Knees to Chest
4 Shuttle Runs
Wall Ball: 14/10lb, 6/4kg
—-
Competitor / Rx+:
As prescribed
—
Masters 55+:
For Time:
10 Rounds
12 Wall Balls
8 Toes to Bar
4 Shuttle Runs
Wall Ball: 20/14lb, 9/6kg
—-
Big Class:
As prescribed
—-
Travel / Hotel Gym:
For Time:
10 Rounds
20 Air Squats
10 Toes to Bar
6 Shuttle Runs
Mobility
PRVN Recovery #8
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
1:00/1:00 Couch Stretch
1:00 Childs Pose
Optional Accessories (Checkmark)
For Quality:
5 Sets
4-6 Wall Facing Strict Handstand Push Ups (Dead Stop)
18 Seated Banded Rows
For the WF strict handstand push-ups, you must go unbroken. If you cannot do that, perform 6 dual dumbbell seated strict presses with a dead stop at the shoulders – with a heavy load. If you are very competent here, you may add a small deficit to the HSPU. Use a challenging band for the rows.