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

WOD – Sat, Apr 12

April 12, 2025Uncategorized

Announcements

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

“Never Go Back” (Time)

For Time, with a Partner

400m Run

60 Handstand Push-Ups

60 Wall Balls

400m Run

80 Alternating Dumbbell Snatch

80 Wall Balls

400m Run

10 Wall Walks

100 Wall Balls

*Run Together, Split the other Workloads

Dumbbell: 50/35lb, 22.5/15kg

Wall Ball: 20/14lb, 9/6kg
—

This workout is a partner-based endurance and stamina challenge, combining gymnastics, weightlifting, and conditioning. The key to success is efficient rep transitions, strategic workload distribution, and smooth pacing on the run to maximize performance without redlining too soon.

Goal: 20-26 minutes

Time Cap: 30 minutes

Stimulus: Muscular endurance and aerobic stamina

RPE: 8/10

Primary Objective: Smart rep schemes, controlled breathing, and consistent movement.

Secondary Objective: Run together at a pace that allows smooth transitions into the next movement. Distribute reps to minimize fatigue buildup, especially in the high-volume wall ball sets. Keep transitions short and efficient to maintain momentum.

1-time exercise (Time)

Level 2:

For Time, with a Partner

400m Run

40 Handstand Push-Ups

40 Wall Balls

400m Run

60 Alternating Dumbbell Snatch

60 Wall Balls

400m Run

8 Wall Walks

80 Wall Balls

*Run Together, Sp lit the other Workloads

Dumbbell: 35/25lb, 15/12kg

Wall Ball: 20/14lb, 9/6kg

—–

Level 1:

For Time, with a Partner

400m Run

40 Box Piked Handstand Push-Ups

40 Wall Balls

400m Run

60 Dumbbell Hang Snatch

60 Wall Balls

400m Run

8 Wall Walks to 30in from wall

80 Wall Balls

*Run Together, Split the other Workloads

Dumbbell: 35/25lb, 15/12kg

Wall Ball: 14/10lb, 6/4kg

—-

Masters 55+:

For Time, with a Partner

400m Run

40 Handstand Push-Up to 2in Riser

40 Wall Balls

400m Run

60 Alternating Dumbbell Snatch

60 Wall Balls

400m Run

8 Wall Walks

80 Wall Balls

*Run Together, Split the other Workloads

Dumbbell: 30/20lb, 14/9kg

Wall Ball: 20/14lb, 9/6kg

—

Competitor:

For Time: Solo

400m Run

50 Handstand Push-Ups

30 Wall Balls

400m Run

50 Alternating Dumbbell Snatch

50 Wall Balls

400m Run

10 Wall Walks

70 Wall Balls

Dumbbell: 50/35lb, 22.5/15kg

Wall Ball: 20/14lb, 9/6kg

Mobility

PRVN Yoga Flow #2

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)

Optional Accessories (Checkmark)

3 Sets: For Quality

10/10 Lateral Medball Throws

10 Reverse Nordic Curls

8-10 Ring Race Pulls

Check us out on Instagram @BeastRiver

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

Recent Posts

  • WOD – Fri, May 9
  • WOD – Thu, May 8
  • WOD – Wed, May 7
  • WOD – Tue, May 6
  • WOD – Mon, May 5

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