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WOD – Wed, Jan 1

January 1, 2025Uncategorized

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 “New Year’s WeeK” Schedule

**CLOSED New Years Day**

30th: 6a canceled – 7,8,9a

31st: Regular am 6,7,8 // 7pm Canceled

1st – CLOSED New Year’s for Class

Monday:
Strength/Weightlifting: Back Squat progression
Metcon: An Open-style triplet combining Burpee Pull-Ups, Front Squats, and Double Unders

Tuesday:
Strength/Weightlifting: Touch-and-Go Power Cleans
Metcon: Two 6:00 AMRAP intervals followed by a max calorie erg finisher. A straightforward, high-effort day.

Wednesday: Closed for New Years

Thursday:
Metcon: A 40:00 “EMOM-ish” session (Every 2:00 x 20 intervals). This should feel more like active recovery and muscular stamina development, keeping athletes moving at a steady, moderate pace.

Friday:
A couplet of Double Unders and Single Arm Devil’s Press.

Saturday:
A chipper featuring Wall Balls, Rowing, Pull-Ups, Snatches, and Bar Muscle-Ups.

Sunday:
Strength/Weightlifting: Volume Bench Press
Metcon: Strength and accessory-focused conditioning to round out the week.
Accessory Work: Lats and Triceps

CrossFit East River – WOD

No Classes on New Year’s Day! 2025!

Will leave the workout up for Extra Hours members wanting to utilize gym.

(Please put back all equipment.)

Warm-Up

2-3 Sets, For Quality

1:00 Cardio Choice

20 Bear Plank Shoulder Taps (Heels on Wall)

5 Hollow to Arch Rolls

10 Walking Lunges

10 Alternating Cossack Squats

:10/:10 second Single Arm Dead-Hang or :20 second Dead-Hang

“Stoneward” (Time)

For Time

4 Rounds

20 Toes to Bar

14 Handstand Push-Ups

25/25 ft (7.5/7.5m) Single-Arm KB Overhead Walking Lunge

Kettlebell Load: (53/35lb, 24/16 kg)
Goal Time Domain: 13:00–17:00

Time Cap: 20:00

Stimulus: Gymnastics Density and Interference

RPE: ~8/10 – High effort, approaching muscular fatigue but still maintaining form and consistency.

Primary Objective: Muscle Fatigue Management

Break Toes-to-Bar and Handstand Push-Ups before reaching full failure. Better to take short, planned breaks than struggle with singles at the end

Secondary Objective: Minimize Transition Time

Set equipment up efficiently to reduce downtime between stations. Move quickly but deliberately between movements.

[Stoneward: Levels] (Time)

Level 2:

For Time

4 Rounds

15 Toes to Bar

10 Box Pike Strict Handstand Push-Ups

25/25 ft (7.5/7.5m) Single-Arm KB Overhead Walking Lunge

Kettlebell Load: (35/18lb, 16/8kg)

—-

Level 1:

For Time

4 Rounds

15 Kipping Knees to Chest

10 Kneeling Box Pike Strict Handstand Push-Ups

50ft (15m) Walking Lunges

—-

Competitor / Rx+:

For Time

4 Rounds

20 Toes to Bar

12 Deficit Handstand Push-Ups

25/25 ft (7.5/7.5m) Single-Arm KB Overhead Walking Lunge

Kettlebell Load: (53/35lb, 24/16 kg)

Deficit: 4in/2in

—

Masters 55+:

For Time

4 Rounds

15 Toes to Bar

10 Strict Handstand Push-Up 2’’ Riser

25/25 ft (7.5/7.5m) Single-Arm KB Overhead Walking Lunge

Kettlebell Load: (35/18lb, 16/8kg)

—-

Big Class:

As prescribed

—-

Travel / Hotel Gym:

For Time

4 Rounds

20 V-Ups

10 Strict Handstand Push-Ups

25/25 ft (7.5/7.5m) Single-Arm Overhead Walking Lunge

Dumbbell or Kettlebell: Load of Choice

Accessories (Checkmark)

4 Sets, For Quality

10-12 Dumbbell Bench Press

10-12 Goblet Cyclist Squats

:30/:30 second Paloff Press Hold

Mobility

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

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

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

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