HealthFlex
×
  • Home
  • Get Started
  • Schedule
  • Drop-In
  • About
    • Staff
    • Pricing and Policies
    • Facility
    • Resources
      • mobility WOD
      • Travel WODs
  • Today’s WOD
  • Contact

WOD – Wed, Feb 19

February 19, 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

Bench Press (Bench Press
Take 10 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.

“Event Horizon” (4 Rounds for reps)

Every 4:00 x 4 Sets

20 V-ups

10/8 Ring Dips

15 Dual Kettlebell Deadlifts

100ft Dual Kettlebell Farmers Carry

Kettlebells: 53/35lb, 24/16kg

Score = Slowest Time / Set
—

Goal: Each round should be completed in 2:30-3:15 , allowing at least 45 seconds of rest before the next interval.

Stimulus: This workout is a moderate to high-intensity interval piece focusing on midline strength, upper-body gymnastics endurance, and grip stamina. The goal is to move efficiently through each movement while minimizing unnecessary rest.

RPE: 7/10

Primary Objective: Complete each round with consistent pacing and minimal breakdown in movement quality , ensuring sufficient rest before the next set.

Secondary Objective: Manage grip fatigue by staying efficient in the Farmers Carry and Deadlifts. Keeping a steady pace and limiting unnecessary re-gripping will be key to success.

[Event Horizon: Levels] (4 Rounds for time)

Level 2:

Every 4:00 x 4 Sets

15 Knee Tucks

10/8 Ring Push-Ups / Inclined

15 Dual Kettlebell Deadlifts

100ft Dual Kettlebell Farmers Carry

Load: 44/26lb, 20/12kg

Score = Slowest Time / Set

—-

Level 1:

Every 4:00 x 4 Sets

20 Abmat Sit-Ups

10/8 Narrow Push-Ups / Inclined

15 Kettlebell Sumo Deadlifts

100ft Dual Kettlebell Farmers Carry

Load: 35/18lb, 16/8kg

Score = Slowest Time / Set

—-

Competitor / Rx+:

Every 4:00 x 4 Sets

20 GHD Sit-Ups

15/10 Strict Ring Dips

15 Dual Kettlebell Deadlifts

100ft Dual Kettlebell Farmers Carry

Load: 70/53lb, 32/24kg

Score = Slowest Time / Set

—

Masters 55+:

Same as Level 2

—-

Big Class:

As prescribed, starting on delay or waterfall with GHDs and Kettlebells in order to share equipment. Dumbbells are an alternative to Kettlebells as well today.

—-

Travel / Hotel Gym:

Every 4:00 x 4 Sets

20 V-Ups

15/10 Strict Dips

15 Dual Kettlebell Deadlifts

100ft Dual Kettlebell Farmers Carry

Load: 53/35lb, 24/16kg

Score = Slowest Time / Set

Mobility

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

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

Optional Accessories (Checkmark)

For Quality:

5 Sets

10 Ring Bicep Curls

10 Ring Tricep Skull Crushers

Rest as needed b/t sets

Check us out on Instagram @BeastRiver

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

Recent Posts

  • WOD – Sun, May 18
  • WOD – Sat, May 17
  • WOD – Fri, May 16
  • WOD – Thu, May 15
  • WOD – Wed, May 14

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

Copyright Leon Barbell LLC ©2023 all rights reserved
CrossFit East River | The East Village's Fittest Gym