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WOD – Mon, Feb 3

February 3, 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

🔗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

  • Monday: Leg Stamina EMOM
    • 20:00 EMOM: Row + American Kettlebell Swings + Row + Front Rack Step-Ups + Rest
  • Tuesday:
    • Front Squat + Split Jerk Complex
    • Triplet of Double Unders + Dumbbell Thrusters + Toes to Bar

  • Wednesday: Classic CrossFit Triplet / Gymnastics Skills
    • Ring Muscle-Up Progressions
    • 18:00 AMRAP : Ring Muscle-Ups + Power Cleans + Bar Facing Burpees

  • Thursday: Upper Body Pressing Emphasis
    • Bench Press 8-8-6-6-Max
    • Strength Focused EMOM: Wall Walk/WFHSPU + Chest Supported Dual Dumbbell Rows + Hollow Hold + Single Arm OH Carry

  • Friday: Absolute Leg Strength + Leg Stamina Conditioning
    • Back Squat: Heavy 3 Reps
    • For Time: Run + OHS + Run + Front Squat + Run + Back Squat

  • Saturday: Partner Waterfall Workout
    • For Time Triplet: Power Snatch + Pull-Ups + Burpee Box Jumps

  • Sunday: Midline Conditioning
    • 20:00 AMRAP: Triplet of Row + Abmat Sit-Ups + Dual Dumbbell Push Press

CrossFit East River – WOD

“White Russian” (4 Rounds for reps)

20:00 EMOM

minute 1: Calorie Row

minute 2: American Kettlebell Swings

minute 3: 200m run / Cal Row or Bike

minute 4: Single Kettlebell Front Rack Step-Ups

minute 5: Rest

Kettlebell 53/35lb, 24/16kg

Box Height 24/20in
—

Goals:

Row : Male (14-20 Cals) / Female (10-16 Cals)

AKBS: 15-25 Reps

Echo : Male (12-18 Cals) / Female (10-14 Cals)

FR Step-Up: 15-20 Reps

Maintain consistent pacing on both machines and kettlebell movements without sacrificing form or overtaxing your heart rate.

Stimulus: Mixed-Modal Aerobic Power

Repeated efforts focusing on steady, sustainable output

Short rest period to aid in partial recovery

RPE: 8/10

Primary Objective: Build aerobic capacity and muscular endurance under a manageable yet challenging workload, focusing on smooth transitions and efficient breathing.

Secondary Objective: Reinforce core stability and single-leg strength during the front rack step-ups. Practice maintaining proper posture and KB positioning as fatigue sets in.

[White Russian: Levels] (4 Rounds for reps)

Level 2:

20:00 EMOM

minute 1: Calorie Row

minute 2: American Kettlebell Swings

minute 3: 200m Run / Cal Row or Bike

minute 4: Single Kettlebell Front Rack Step-Ups

minute 5: Rest

Kettlebell 44/26lb, 20/12kg

Box Height 24/20in

—-

Level 1:

20:00 EMOM

minute 1: Calorie Row

minute 2: Russian Kettlebell Swings

minute 3: 100m run / Cal row or Bike

minute 4: Alternating Step-Ups

minute 5: Rest

Kettlebell 35/26lb, 16/12kg

Box Height 24/20in

—-

Competitor / Rx+:

20:00 EMOM

minute 1: Calorie Row

minute 2: American Kettlebell Swings

minute 3: Calorie Echo Bike

minute 4: Single Kettlebell Front Rack Step-Ups

minute 5: Rest

Kettlebell 70/53lb, 24/16kg

Box Height 24/20in

—

Big Class Option:

Start Athletes on a Delay to allow a waterfall flow into the workout. If needed add an additional station of Box Jumps and change to a 24:00 EMOM

—-

Masters 55+:

20:00 EMOM

minute 1: Calorie Row

minute 2: Russian Kettlebell Swings

minute 3: Calorie Echo Bike

minute 4: Single Kettlebell Front Rack Step-Ups

minute 5: Rest

Kettlebell 44/26lb, 20/12kg

Box Height 24/20in

—-

Travel / Hotel WOD:

20:00 EMOM

minute 1: Machine

minute 2: American Kettlebell Swings

minute 3: Machine

minute 4: Single Kettlebell Front Rack Step-Ups

minute 5: Rest

Kettlebell 53/35lb, 24/16kg

Bench Step-Ups

Mobility

PRVN Recovery #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Extended Arm Lizard Pos e

1:00/1:00 Single Leg Forward Fol d

1:00 Childs Pose

Optional Accessories (Checkmark)

4 Sets: For Quality

:20/:20 Single Arm Ring Plank

:30/:30 Tall Kneeling Paloff Press

:40 second Sandbag Bear Hug Hold

Check us out on Instagram @BeastRiver

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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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