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WOD – Tue, Jan 7

January 7, 2025Uncategorized

Announcements

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

Monday:Strength/Weightlifting: Snatch + Back Squat Progression

Metcon: No Metcon Today

Tuesday:Skill / Focus: Barbell Cycling ( Hang Power Cleans and Shoulder to Overhead)

Metcon: 2 Part Workout (Triplet: Run + Hang Power Clean + Burpees to Target, Run + Shoulder to Overhead + Abmat Sit-Ups)

Wednesday:Strength Superset: Deadlift + Weighted Strict Pull-Up

American Kettlebell Swings + Push-Ups + Box Jump Overs + Pull-Ups

Thursday:: Bike + Run + Row + Double Unders

Friday:PRVN Community Throwdown Workout #3A and 3B

9:00 AMRAP: Triplet of Toe to Bar, Thrusters, and Lateral Burpees over Barbell + 3RM Touch and Go Clean

Saturday:PRVN Community Throwdown Workout #4: 2 Part Workout

Triplet of Deadlifts + Box Jump Overs + Wall Walks, Rest 1:00 into Triplet of Deadlifts + Box Jumps Overs + Handstand Push-Ups

Sunday:Strength/Weightlifting: Bulgarian Split Squat + Push Press

4x500m Row (Aerobic Capacity Builder)

✨ 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

CrossFit East River – WOD

“Demodog Duo” (2 Rounds for time)

Part A)

0:00- 15:00

3 Rounds

400m Run

12 Hang Power Cleans

12 Burpees to Target

Part B)

15:00-30:00

3 Rounds for Time

400m Run

12 Shoulder to Overhead

24 Abmat Sit-Ups

Barbell Load: 135/95lb, 61/43kg

Score = Sum Total Time of Part A and Part B
—

Goal Time Domain: Part A and Part B: Each 9:00-13:00 minutes

Combined, most athletes should finish each part well within the 15-minute window, leaving some transition/rest time before starting the next part.

Time Cap: Each part has a 15-minute cap. At 15:00, Part A ends (regardless of completion). Athletes must start Part B immediately at 15:00 and have until 30:00 to complete it.

Primary Objective: Sustain a strong, consistent pace over both intervals. Focus on efficient barbell cycling (limited rest between reps) and controlled but continuous movement on the run and bodyweight movements.

Stimulus: Moderate intensity with slightly higher volume on the runs and bodyweight movements. Athletes should feel aerobic fatigue from running combined with muscular demand from the barbell and high-rep bodyweight exercises.

RPE 7–8 : You should feel consistently challenged but still able to move swiftly with short rest periods. The final round of each part may push closer to RPE 8+.

[Levels: Demodog Duo] (2 Rounds for time)

Level 2:

Barbell: 115/75lb, 52/34kg

—-

Level 1:

Part A)

0:00- 15:00

3 Rounds

200m Run

12 Hang Power Cleans

9 Burpees to Target

Part B)

15:00-30:00

3 Rounds for Time

200m Run

12 Shoulder to Overhead

18 Abmat Sit-Ups

Barbell Load: 75/55lb, 32/34kg

Score = Sum Total Time of Intervals

—-

Competitor / Rx+:

Part A)

0:00- 15:00

3 Rounds

400m Run

12 Hang Power Cleans

12 Burpees to Target

Part B)

15:00-30:00

3 Rounds for Time

400m Run

12 Shoulder to Overhead

24 GHD Sit-Ups

Barbell Load: 155/105lb, 70/48kg

—

Masters 55+:

Part A)

0:00- 15:00

3 Rounds

400m Run

12 Hang Power Cleans

9 Burpees to Target

Part B)

15:00-30:00

3 Rounds for Time

400m Run

12 Shoulder to Overhead

18 Abmat Sit-Ups

Barbell Load: 95/65lb, 43/30kg

Score = Sum Total Time of Intervals

—-

Big Class:

As prescribed

—-

Travel / Hotel Gym:

Part A)

0:00- 15:00

3 Rounds

400m Run

12 Dual Dumbbell Hang Power Cleans

12 Burpees to Target

Part B)

15:00-30:00

3 Rounds for Time

400m Run

12 Dual Dumbbell Shoulder to Overhead

24 Sit-Ups

Dumbbell Load: 50/35lb, 22.5/15kg

Mobility

PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Str etch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

Optional Accessories (Checkmark)

4 Sets, For Quality

20 Russian Twists (Over and Back = 1)

– Max Hollow Hold

Rest 30 seconds

6 Inchworm to Hollow Hold (5sec @ Extended Plank)

– Max Weighted Plank @ 45/25lb, 20/10kg

Rest 60 seconds b/t sets

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‪(347) 352-7154‬

team@BeastRiver.com

647 East 9th Street, New York, NY 10009

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