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WOD – Wed, Jan 22

January 22, 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

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

Monday: Strength/Weightlifting: Overhead Squat 3-3-3-3
Toe to Bar + Row + Overhead Squat + Burpee

Tuesday: Chest to Bar Tips
#TEAMPRVN TUESDAY: 15:00 AMRAP: Triplet of Ground to Overhead + Chest to Bar Pull-Ups + Box Jumps

Wednesday:
Triplet: Dumbbell Bench Press + Air Squat + Run, Run + Wall Walk + Double Unders

Thursday:
Weightlifting: Power Clean 4 x 3.3 TnG Reps
Couplet: Bar Facing Burpees + Deadlifts

Friday:
Skill Focus: Barbell Cycling : Thrusters
Row + Thrusters

Saturday:
3 Person Team Triplet: Run + Abmat Sit-Ups + Alternating Dumbbell Snatch

Sunday:
Strength EMOM: Bench Press + Bent Over Barbell Row
Metcon: 3 Sets x 2:00 on / 1:00 off Devils Press + Strict Pull-Ups
Accessory Work: Core Finisher

🫖 ♟️ Tea / Coffee & Board / Card Games:

  • Sunday 1pm
  • At CFER Gym

CrossFit East River – WOD

“Awake” (Time)

Each For Time

5 Rounds

10 Dumbbell Bench Press

20 Air Squats

200m Run – 250/200 Row

Rest 5:00 minutes

5 Rounds

200m Run – 250/200 Row

3 Wall Walks

50 Double Unders

Dumbbells: 50/35lb, 22.5/15kg

Wall Walks to 10’’ Line from the Wall

Score = Sum Total Time

Record Each Time Interval / Piece
—

Time Domain : 10:00-13:00 / Set

Total Running Time: 25:00-31:00

Time Cap 15:00 / Set

Time Cap : 35:00

Stimulus: Aerobic Stamina and Muscular Endurance

RPE: 7-7.5/10

Strategy:

For the first segment , keep the Dumbbell Bench Press unbroken or split into two quick sets if needed to avoid burnout in later rounds. Move at a steady, controlled pace on the Air Squats to prepare for the run, which should be moderate but consistent across all rounds. Avoid sprinting the 200m run in earlier rounds to preserve energy.

In the second segment , pace the run similarly to the first piece. For Wall Walks, focus on efficient transitions and maintaining proper shoulder positioning and straight arms to avoid excessive fatigue. Look to go unbroken on Double-Unders or break into manageable sets with minimal rest between attempts, prioritizing rhythm and breathing.

[Levels: Awake] (2 Rounds for time)

Level 2:

5 Rounds

10 Dumbbell Bench Press

20 Air Squats

200m Run

Rest 5:00 minutes

5 Rounds

200m Run

3 Wall Walks

30 Double Unders

Dumbbells: 35/25lb, 15/12kg

Wall Walks to 20’’ From the Wall

—

Level 1:

5 Rounds

10 Dumbbell Bench Press

15 Air Squats

200m Run

Rest 5:00 minutes

5 Rounds

200m Run

3 Wall Walks

50 Single Unders

Dumbbells: 25/15lb, 12/7kg

Wall Walks to 30’’ From the Wall

—

Competitor / Rx+:

5 Rounds

10 Dumbbell Bench Press

15 Dumbbell Goblet Squats

200m Run

Rest 5:00 minutes

5 Rounds

200m Run

5 Wall Walks

50 Double Unders

Dumbbells: 70/50lb, 32/22.5kg

Wall Walks to 10’’ Line from the Wall

—

Masters 55+:

Same as Level 2

—

Big Class:

Start Athletes on Different Stations in order to allow for the Dumbbells to be utilized between the two groups. If needed, start athletes on a 1:00 delay to ensure that enough dumbbell stations are available.

—

Travel / Hotel Gym:

As prescribed

Mobility

PRVN Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

Optional Accessories (No Measure)

4-5 Sets: For Quality

5-7 Piked HSPU or 6-8 Tall Kneeling Dual Dumbbell Press

14 Seated Banded Rows

Check us out on Instagram @BeastRiver

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‪(347) 352-7154‬

team@BeastRiver.com

647 East 9th Street, New York, NY 10009

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