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WOD – Fri, Jan 3

January 3, 2025Uncategorized

Announcements

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

✨ PUSH-UP JANUARY CHALLENGE

Rx: 2500

S: 1500 Knees or to elevated target

-Cumulative in the whole month

– Can be done anytime/anywhere: Accumulate throughout the day. 50 in morning/50 in night

Google Doc Tracking Link:

https://docs.google.com/spreadsheets/d/1eDpxlWdPKYHbth5cTg9CV9oV9qWyw__56aC5n7163FU/edit?usp=sharing

SIGN-UP FOR THE PRVN COMMUNITY THROWDOWN

Sign-Up here!

https://prvnfitness.com/pages/community-throwdown-affiliates

Competition Corner:

https://competitioncorner.net/user/login

The PRVN Community Throwdown is a virtual fitness competition spanning the first 2-weeks in January.

  • Workouts 1 & 2 run from January 2nd – 6th, 2025
  • Workouts 3 & 4 run from January 9th – 13th, 2025

Registration is now LIVE!

FREE PROMO CODE:

GYMOWNERFREE

CrossFit East River – WOD

PRVN Community Throwdown Workout #1: (Time)

For time:

10 Rounds of:

32 Double-Unders

8 Alternating Single-Arm Devil’s Press

Dumbbell: (50/35 lb or 22.5/15 kg)
—

Time Domain: 8:00-13:00

Time Cap: 15:00

Score = Time

Stimulus:

A moderate-duration conditioning piece that tests coordination, shoulder endurance, and work capacity. The high-rep double-unders demand efficient rope management, while the single-arm devil’s presses challenge stability, core strength, and full-body power.

RPE: ~8/10 – Athletes should be working hard, pushing the pace, but still maintaining quality reps. Breathing should be heavy, but not completely maxed out.

Primary Objective: Maintain consistent sets of double-unders to minimize time spent on rest or missed reps.

Secondary Objective: Keep a smooth, steady cadence on devil’s presses—transitioning quickly between arms without pausing or losing core tension.

[PRVN Community Throwdown Workout #1: Levels] (Time)

Scaled / Level 2:

10 Rounds of:

32 Single-Unders

8 Alternating Single-Arm Devil’s Press

Dumbbell: (35/25lb, 15/12kg)

—

Limited Equipment

As prescribed

—

Level 1:

10 Rounds of:

32 Single-Unders

8 Alternating Single-Arm Devil’s Press

Dumbbell: 25/15lb, 12/7kg

—

Masters 55+:

10 Rounds of:

32 Single-Unders

8 Alternating Single-Arm Devil’s Press

Dumbbell: (35/25lb, 15/12kg)

—

Big Class:

As prescribed

—

Competitor / Rx+:

As prescribed

Optional Finisher For the Day: Depending on Whether you needed to run multiple heats (Checkmark)

Every 2:30 x 4 Sets

5 Strict Ring Dips*

10 Barbell Z-Press , light

15 second Weighted Hollow Hold

If you can add load to the Ring Dips, please do so.

Mobility

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fol d

Check us out on Instagram @BeastRiver

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BARBELLS AND BURPEES

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team@BeastRiver.com

647 E 9th Street New York, NY 10009

‪(347) 766-1049‬

team@BeastRiver.com

647 East 9th Street, New York, NY 10009

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