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WOD – Thu, Jan 16

January 16, 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

“Feel The Fire”  (AMRAP – Rounds)

40:00 EMOM

minute 1: 18/15 cal Row OR 16/13 Assault Bike

minute 2: 10 Strict Press + 10 second Barbell Overhead Hold

minute 3: 12 Single Dumbbell Step-Overs

minute 4: 20 V-Up

minute 5: Rest

Barbell Load: 75/55lb, 34/25kg

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

Box Height: 24/20”
—

Primary Objective: Complete each movement within its minute while maintaining consistent quality and intensity. Strive to preserve proper technique on both barbell and dumbbell movements, and use the rest minute to recover effectively for the next round.

Secondary Objective: Achieve 10-15 seconds of rest during each working station

Stimulus : Muscular Endurance and Aerobic Capacity

RPE : ~6/10

Effort should feel controlled throughout. Your breathing will get up there a bit during the work minutes, but the brief rest minute helps avoid burnout and allows you to reset for the next station.

[Feel the Fire: Levels] (AMRAP – Rounds)

Level 2

40:00 EMOM

minute 1: 12/9 Cal Row or 13/10 Assault Bike

minute 2: 8 Strict Press + 10 second Barbell Overhead Hold

minute 3: 10 Single Dumbbell Step-Overs

minute 4: 15 GHD Sit-Ups

minute 5: Rest

Barbell Load: 75/55lb, 34/25kg

Dumbbell Load: 35/25lb, 15/12kg

Box Height: 24/20”

—-

Level 1:

40:00 EMOM

minute 1: 10/7 Cal row or 11/8 Assault Bike

minute 2: 8 Strict Press + 10 second Barbell Overhead Hold

minute 3: 12 Alternating Box Step-Ups

minute 4: 20 Abmat Sit-Ups

minute 5: Rest

Barbell Load: 45/35lb, 20/15kg

Box Height: 24/20”

—-

Competitor / Rx+:

40:00 EMOM

minute 1: 16/12 Cal Row or 18/14 Cal Assault Bike

minute 2: 10 Strict Press + 10 second Barbell Overhead Hold

minute 3: 12 Single Dumbbell Step-Overs

minute 4: 20 GHD Sit-Ups

minute 5: Rest

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

Dumbbell Load: 70/50lb, 32/24kg

Box Height: 24/20”

—-

Mobility

PRVN Yoga Flow #2

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)

Optional Accessories (Checkmark)

5 Sets: For Quality

:15/:15 Copenhagen Plank

:15/:15 Side Star Plank

:30 second Medball Squeeze Glute Bridge Hold

Check us out on Instagram @BeastRiver

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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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