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WOD – Thu, Apr 10

April 10, 2025Uncategorized

Announcements

Friday 6pm – Rotating Schedule

Now that The Open is behind us, we’re kicking off a new rotating schedule for our Friday 6PM class! Each week will feature one of the following:

📍 WODs – Your classic Workout of the Day.
📍 Olympic Lifting Foundations – Focus on the fundamentals of the Clean, Snatch, or Jerk, with each session dedicated to a specific lift.
📍 Pump Sesh’s – Bodybuilding-style workouts to hit movements we don’t often see in regular WODs.

Check the schedule each week to see what’s on deck. We can’t wait to see you there!

Note: The 5pm will remain the regular programmed WOD, it will only be the 6pm that rotates.

See you in the gym!

Key Focus Points for the Week:

🔹 Strength Progressions:

  • Olympic Lifting + Bench Press (Monday): Hang Squat Clean – Working at 70%+ to refine barbell cycling and technical proficiency under fatigue. Bench Press @ 65%
  • Back Squat (Wednesday): 5-3-1 Wave Load – Building intensity and reinforcing position under heavy loads.
  • Deadlift (Friday): Progressive loading towards a heavy rep with structured sets.

🔹 Conditioning Themes:

  • Barbell & Gymnastics Conditioning (Thursday): A well-balanced AMRAP with a mix of skill work (Bar Muscle-Ups), moderate-load push press, and double unders to test capacity.
  • Sprint-Style Intervals (Tuesday): A high-power output triplet focused on aerobic and muscular endurance.
  • Long Chipper (Saturday): Partner-based workout requiring smart pacing and workload distribution.

🔹 Weekend Training Focus:

  • Saturday: A Partner Workout focusing on shared work capacity and efficient transitions.

CrossFit East River – WOD

Bar Muscle Up Practice (AMRAP – Reps)

15min Practice

EMOM – 3 reps each

Jump To Hollow + Hold

Jump To Hollow + Patient Arch

Jump to Hollow + Patient Arch + to L sit

—–

EMOM- 1-3 reps

Jumping Bar Muscle Up

Banded Bar Muscle Up

Bar Muscle Up

10-15 Jump Rope (before or after)

DU Practice

Criss Cross

Triple Under Practice

“Make Me” (AMRAP – Rounds and Reps)

12:00 AMRAP

50 Double Unders

10 Push Press

5 Bar Muscle-Ups

Load: 95/65lb, 43/30kg
—

This is a moderate-to-high skill gymnastics and barbell cycling workout with aerobic conditioning through double unders. The key is to move efficiently, control breathing, and manage muscle fatigue to maintain a steady pace across 12 minutes.

Goal: 6+ Rounds

Stimulus: Gymnastics Skill and Upper Density

This is a high interference workout that will challenge athletes to keep consistent transitions, pacing strategies and work on efficiency throughout the entire AMRAP.

RPE: 8.5/10

Key focus areas:

Maintain Consistent Paces round to round

Have a strategy for Bar Muscle-Ups for those doing Bar Muscle-Ups, for those on Burpee Pull-Ups, work for a good steady pace that does not jack your heart rate up.

[Make Me: Levels] (AMRAP – Rounds and Reps)

Level 2:

12:00 AMRAP

35 Double Unders

10 Push Press

5 Burpee Pull-Ups

Load: 75/55lb, 34/25kg

—-

Level 1:

12:00 AMRAP

70 Single Unders

10 Push Press

5 Burpee Jumping Pull-Ups

Load: 45/35lb, 20/15kg

—-

Masters 55+:

12:00 AMRAP

35 Double Unders

10 Push Press

5 Burpee Pull-Ups

Load: 65/45lb, 30/20kg

—-

Competitor:

12:00 AMRAP

72 Double Unders

12 Push Press

6 Bar Muscle-Ups

Load: 115/75lb, 52/34kg

Accessory / Finisher (Checkmark)

4 Sets: For Quality

10-12 Ring Rows

4-6 Ring Dips or 8-10 Ring Push-Ups

:20-:30 Dual Kettlebell Overhead Hold

Mobility

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

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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