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WOD – Tue, Apr 8

April 8, 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

“Bad Luck and Trouble” (Time)

3 Sets: For Time

400m Run

25/20 Calorie Row

15 Burpee Box Jump Overs

25/20 Calorie Row

400m Run

Rest 3:00 b/t sets

Box: 24/20in
Goal: 9-11 minutes per set

Time Cap: 12 minutes per set

Overall Time Cap: 40 minutes

Stimulus: Aerobic Stamina and Muscular Endurance / Lactate Threshold

This is a high-output, aerobic-heavy workout that demands consistent pacing across all sets. Overexertion early on will lead to slower times in later rounds. The focus should be on smooth transitions and steady movement rather than sprinting through any one section.

RPE: 8.5/10

Key focus areas:

Maintain sustainable pacing on the runs and machines

Keep burpee box jump overs smooth and controlled

[Bad Luck and Trouble: Levels] (Time)

Level 2:

3 Sets: For Time

400m Run

20/16 Calorie Row

12 Burpee Box Jump Overs

20/16 Calorie Row

400m Run

Rest 3:00 b/t sets

Box: 24/20in

—

Level 1:

3 Sets: For Time

300m Run

18/14 Calorie Row

10 Burpee Box Step-Overs

18/14 Calorie Row

300m Run

Competitor:

3 Sets: For Time

400m Run

30/24 Calorie Row

20 Burpee Box Jump Overs

30/22 Calorie Echo

400m Run

Mobility

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

Optional Accessories (Checkmark)

3 Sets: For Quality

100ft (30m) Reverse Sled Drag

100ft (30m) Sled Push

:30/:30 Paloff Press 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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