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WOD – Tue, Feb 18

February 18, 2025Uncategorized

Announcements

4p OPEN GYM: Mon – Thur

– Canceled beginning 2.17

– Due to low attendance.

Week Overview:

This week offers a fun balance centered around our end of cycle olympic lifting and strength tests.

  • Monday:
    • 5RM Touch and Go Power Snatch
    • 12:00 AMRAP: WFHSPU + Alt DB Snatch + Double Unders
  • Tuesday:
    • 10RM Back Squat
    • For Time : Pull-Ups + DB Box Step-Overs + Bike
  • Wednesday:
    • 10RM Bench Press
    • Every 4:00 x 4 Sets: Sit-Ups + Ring Dips + Dual KB Deadlifts + Farmers Carry
  • Thursday:
    • 40:00 EMOM: Cal Row + Wall Walk + Heavy Power Cleans
  • Friday:
    • Toe to Bar + Chest to Bar + Bar Muscle-Ups
    • For Time: Toe to Bar + Box Jump + Front Squat, Chest to Bar + Box Jump + Front Squat, Bar Muscle-Up + Box Jump + Front Squat
  • Saturday:
    • For Max Cals / Partner Workout: DB Burpee + Dual DB Hang Power Clean and Jerk + Run + Row
  • Sunday:
    • 8:00 EMOM: Strict Pull-Ups
    • For Time 9:00-13:00 Triplet: Row + Burpees + Dumbbell Bench Press

CrossFit East River – WOD

Back Squat (Take 12 minutes to Establish a 10 Rep Max
)

We are looking to start with sets of 3-5 reps at a time to give us a gauge of where we will be at to test the 10RM for the Day. The goal here would be to hit a 10 Rep Max at around 80-85%. We have built up with some good volume sets here over the weeks during this cycle and should have a really good gauge of what we will hit here for the 10 reps.

“Doomsday” (Time)

For Time:

*24-*20-*16-*12

Pull-Ups

Single Dumbbell Box Step Ups

*15/11 Calorie Row Start Each Round or 13/11 Bike

Dumbbell: 50/35lbs (22.5/15kg)

Box: 24in/20in

Score: Time
—

Goal: 11:00-15:00

Time Cap: 18:00

RPE: 8/10

Stimulus: Grip and Quad Stamina

Primary Objective: Consistent Row Paces

Secondary Objective : Step Up Management

[Doomsday: Levels] (Time)

Level 2:

For Time:

20-16-12-8

Pull-Ups

24-20-16-12

Single Dumbbell Box Step Ups

*15/11 Calorie Row to Start Each Round or 11/9 Bike

Dumbbell: 35/25lb, 15/12kg

Box: 24in/20in

—-

Level 1:

For Time:

20-16-12-8

Jumping Pull-Ups

24-20-16-12

Single Dumbbell Box Step Ups

*12/9 Calorie Row to Start Each Round

Dumbbell: 25/15lb, 12/7kg

Box: 24in/20in

—

Competitor / Rx+:

Dual Dumbbell Box Step-Up

18/13 Cal Echo Row

*Sub for Echo = 20/16 Cal Bike Erg

—-

Masters 55+:

For Time:

20-16-12-8

Pull-Ups

24-20-16-12

Single Dumbbell Box Step Ups

*13/10 Calorie Row to Start Each Round

Dumbbell: 30/20lb, 14/9kg

Box: 24in/20in

—-

Big Class:

Start on a 1:00 Delay and have 3 groups go for this workout with group 1 going at 0:00, group 2 at 1:00, and group 3 at 2:00.

Or

12:00 EMOM

Minute 1: 14 Pull-Ups

Minute 2: 14 Single Dumbbell Box Step-Ups

Minute 3: 15/11 Calorie Row

—-

Dumbbell: 35/25lb, 15/12kg

Box: 24in/20in

Optional Accessories (Checkmark)

For Quality:

10:00 EMOM

Minute 1 – 5/5 Knees Over Toe Split Squat , Light Load

Minute 2 – :20/:20 Single Leg Hip Thrust Hold , Light Load

Perform the knees over toes, split squats with a 3 second negative, and a light load in the goblet position.

Mobility

PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Str etch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

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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