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WOD – Fri, Jan 17

January 17, 2025Uncategorized

Announcements

✨ PUSH-UP JANUARY CHALLENGE

Rx: 2500. // S: 1500 Knees or to elevated target

-Cumulative in the whole month

Google Doc Tracking Link:

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

PRVN Throwdown Leaderboard- 🔗 Link

Monday:Strength/Weightlifting: Barbell Cycling Technique and Primer

Couplet: Clean and Jerks + Toe to Bar

Tuesday:Strength: Back Squat 8-8-6-6-Max

Triplet: Shuttle Run + Goblet Squats + Burpees to Target

Wednesday:Strength Superset: Ring Muscle-Up Progressions

Triplet /Double Unders + Kettlebell Snatch + Ring Muscle-Ups

Thursday: Row, Strict Press + Overhead Hold, Single Dumbbell Step-Overs, core

Friday:Weightlifting / Strength: Snatch Pulls + Snatch Singles

Triplet: Wall Balls, Deadlifts, High Box Jumps

Saturday:Partner Workout: Row + Pull-Ups, Push-Ups, Double Unders

Sunday:Skill/ Gymnastics : Handstand Walks

Row + Kettlebell Swing + Run + Handstand Walk

🗓 MLK Monday – Modified AM Schedule

7a, 8a, 9a

CrossFit East River – WOD

Snatch (Squat Snatch
Every 90 seconds x 8 Sets
2 Snatch Pulls, Touch & Go
Rest 10 seconds
1 Squat Snatch)

—

You will perform 2 Snatch Pulls with the focus on maintaining an upright torso with tension throughout the pull, then set the bar down, reset and hit a quality single on the Snatch.

% is Based on 1RM Squat Snatch

Looking for sets to be done @ 80-90% of 1RM.

Record Each Working Weight

“Climbing To Freedom” (AMRAP – Rounds and Reps)

10:00 AMRAP

12 Wall Balls

8 Deadlifts

4 Box Jumps

Wall Ball: 20/14lb, 9/6kg

Barbell: 225/155lb, 102/70kg

Box Height 30/24”
—

Goal: 6+ Rounds

Primary Objective : Move smoothly between each station with minimal transition time. Push for unbroken Wall Balls and Deadlifts, then attack the Box Jumps confidently.

Secondary Objective: Consistent Pace Round to Round

Stimulus: High-intensity Triplet /Posterior Chain Dominant

RPE: ~8/10

Expect to feel breathless but still able to hold form. Pace yourself to avoid early burnout, but push near your threshold for the entire 10-minute duration.

[Climbing to Freedom: Levels] (AMRAP – Rounds and Reps)

Level 2:

10:00 AMRAP

12 Wall Balls

8 Deadlifts

4 Box Jumps

Wall Ball: 20/14lb, 9/6kg

Barbell: 185/125lb, 84/57kg

Box Height 24/20’’

—

Level 1:

10:00 AMRAP

12 Wall Balls

8 Deadlifts

4 Bar Hops

Wall Ball: 14/10lb, 9/6kg

Barbell: 155/105lb, 70/48kg

—

Competitor / Rx+ :

10:00 AMRAP

12 Wall Balls

8 Deadlifts

4 Box Jumps

Wall Ball: 30/20lb, 14/9kg

Barbell: 275/185lb, 125/84kg

Box Height 30/24”

—

Masters 55+:

10:00 AMRAP

12 Wall Balls

8 Deadlifts

4 Box Jumps

Wall Ball: 20/14lb, 9/6kg

Barbell: 155/105lb, 70/48kg

Box Height 24/20’’

—

Big Class:

As prescribed

—

Limited Equipment

10:00 AMRAP

16 Air Squats

12 Dual Dumbbell Deadlifts

6 Bench Jump Overs

Dumbbells: 50/35lb, 22.5/15kg

Mobility

PRVN Recovery #1

1:00/1:00 Couch Stretch

1:00/1:00 Wall Figure 4 Stretc h

1:00/1:00 Scorpion Stretch

1:00/1:00 Pigeon Stretch

Optional Accessories (Checkmark)

4 Sets: For Quality

3 Burpee Broad Jumps for Distance

3/3 Single Leg Lateral Box Jump

Part B)

4 Sets: For Quality

8 Ring Hamstring Curls

:20/:20 second Single Leg Glute Bridge Hold

Check us out on Instagram @BeastRiver

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BARBELLS AND BURPEES

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‪(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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