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WOD – Fri, Jan 31

January 31, 2025Uncategorized

Announcements

✨ PUSH-UP JANUARY CHALLENGE – FINAL WEEK!!

Rx: 2500. // S: 1500

Google Doc Tracking Link:

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

Week Overview:

  • Monday: Battery Work
    • 21:00 EMOM Couplet of Burpee Box Jump Overs + Clean Complex (Clean + Hang Clean)
  • Tuesday: Cyclical Upper Body Interference
    • BMU + Alt DB Snatch + Push-Up, Toe to Bar + Push Press + Cal Row
  • Wednesday: Absolute Leg Strength
    • Back Squat Absolute Strength (Heavy 3s)
    • 8:00 AMRAP Leg Stamina Triplet: DB Power Cleans + DB Reverse Lunges + Double Unders
  • Thursday: Aerobic/Bodyweight Focus
    • Run + Burpees, Row + Wall Walk
  • Friday: Olympic Lifting and Sprint Chipper Tester
    • Snatch Pull + Snatch
    • Wall Balls + Chest to Bar Pull-Ups + Power Snatch
  • Saturday: Upper Body Push / Lower Body Pull
    • 3 Person Team Style Max Rep EMOM Triplet: Bench + Deadlift + Cal Bike
  • Sunday: Full Body Pure CrossFit Pump
    • Out and Back Intervals : HSPU + DB Step-Ups + Renegade Rows + Double Unders

🔗Friday Night Schedule Shift – Poll LINK

We are thinking about offering more on Friday’s and we want your opinion!

Click the above link and let us know!

🎽The Open is here – Shirt order

– Pick size and style

🔗https://forms.gle/D4WY6D8bjByboneP6

CrossFit East River – WOD

Snatch (For Load:
Every 1:30 x 8 Sets @ 75%+
1 Snatch Pull
1 Squat Snatch)

—

% is Based on 1RM Squat Snatch

Build to an RPE 9 (~10lbs/5kg in the tank) for the day by feel. This does not need to be touch and go, but the hands must remain on the bar.

Record Each Working Weight

“Mewtwo” (Time)

For Time:

60 Wall Balls

45 Chest to Bar Pull-Ups

30 Power Snatch

Wallball: 20/14lb, 9/6kg

Barbell: 135/95lbs (61/43kg)
Goal: 8:00 – 13:00

Time Cap: 15:00

RPE: 10/10

Stimulus: Sprint Chipper

[Mewtwo: Levels] (Time)

Level 2:

For Time:

60 Wall Balls

45 Pull-Ups

30 Power Snatch

Wallball: 20/14lb, 9/6kg

Barbell: 95/65lb, 43/30kg

—

Level 1:

For Time:

60 Wall Balls

45 Ring Rows

30 Hang Power Snatch

Wallball: 14/10lb, 6/4kg

Barbell: 75/55lb, 34/25kg

—–

Competitor / Rx+ :

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

——

Masters 55+:

For Time:

60 Wall Balls

45 Pull-Ups

30 Power Snatch

Wallball: 14/10lb, 6/4kg

Barbell: 75/55lb, 34/25kg

—–

Big Class:

As prescribed

—-

Limited Equipment

For Time:

90 Air Squats

30 Strict Pull-Ups

60 Alternating Dumbbell Snatch

Dumbbell: 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)

3 Sets: For Quality

8-10 Feet Elevated Ring Rows

10-12 Dual Dumbbell Zottman Curls

:30-:40 second Weighted Wall Sit

Check us out on Instagram @BeastRiver

[wp_my_instagram username=”beastriver” limit=”6″ layout=”6″ size=”thumbnail” link=””]

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BARBELLS AND BURPEES

We'd love to hear from you!
The contact form is the best way to quickly get in touch. If you’d like to stop by the box, please visit our schedule page to make we’re in before you stop by.

‪(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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