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WOD – Sat, Apr 19

April 19, 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!

CrossFit East River – WOD

Body Heat, Mobility, Activation (5 min)

2:00 Row

:20/:20 Scorpion Stretch

:30 Puppy Dog Pose

:30 Saddle Pose

General Prep: (6-8 min)

2 Sets: For Quality

9/7 Calorie Row

12 Bear Plank Shoulder Taps

12 Alternating Box Step-Ups

6 Inchworm Push-Ups

:30 Jump Rope Practice

Specific Prep (6-8 min) 

Build to working weights on the Bench Press and the Dumbbell Step-Ups

–

Complete 1 Round @ Working Weights

9/7 Calorie Row

15 Double Unders

6 Dumbbell Step-Ups

6 Bench Press

“Neon Uprising” (AMRAP – Reps)

Teams of 4 or 5, Each Athlete Starting on a Different Station

20:00 AMRAP

Station 1: 20/16 Calorie Row

Station 2: Max Double Unders

Station 3: Max Dual Dumbbell Box Step-Ups

Station 4: Max Bench Press

Station 5: Rest (Teams of 5) or Transition ( Teams of 4)

Barbell: 135/95lb, 61/43kg

Dumbbell: 50/35lb, 22.5/15kg

Box Height: 20in

Rotate Stations when the athlete on Station 1 Completes the Row
—

“Neon Uprising” is a team-based, rotating station workout that combines aerobic power, skill work, lower body stamina, and upper body strength. Athletes rotate stations based on the completion of the rowing calories, creating a blend of pacing, max-effort scoring, and active recovery depending on the movement.

Goal : Maximize reps (or calories) at each working station

Stimulus: Aerobic power, stamina under fatigue, muscular endurance

RPE: 7.5–8.5/10

Focus: Consistent effort at each station, quick transitions, and smooth coordination across the team

Key focus areas:

Manage effort on the row—strong but sustainable to give teammates consistent work/rest cycles

Stay composed on high-skill and high-rep stations (Double Unders, Box Step-Ups)

Control breathing and tension during strength stations (Bench Press)

[Neon Uprising: Levels] (AMRAP – Reps)

Level 2:

20:00 AMRAP

Station 1: 18/14 Calorie Row

Station 2: Max Double Unders

Station 3: Max Dual Dumbbell Box Step-Ups

Station 4: Max Bench Press

Station 5: Rest

Barbell: 115/75lb, 52/34kg

Dumbbell: 35/25lb, 15/12kg

Box Height: 20in

—

Level 1:

20:00 AMRAP

Station 1: 16/13 Calorie Row

Station 2: Max Single Unders

Station 3: Max Single Dumbbell Step-Ups

Station 4: Max Bench Press

Station 5: Rest

Barbell: 75/55lb, 34/25kg

Dumbbell: 35/25lb, 15/12kg

Box Height: 20in

—-

Masters 55+:

20:00 AMRAP

Station 1: 18/14 Calorie Row

Station 2: Max Double Unders

Station 3: Max Single Dumbbell Step-Ups

Station 4: Max Bench Press

Station 5: Rest

Barbell: 95/65lb, 43/30kg

Dumbbell: 35/25lb, 15/12kg

Box Height: 20in

—

Competitor:

Barbell: 155/105lb, 70/48kg

Dumbbell: 50/35lb, 22.5/15kg

Box Height: 20in

—

Travel

20:00 EMOM

minute 1: Machine of Choice

Minute 2 2: Max Double Unders

Minute 3: Max Dual Step-Ups

minute 4: Max Dumbbell Bench

minute 5: Rest

Dumbbells: 50/35lb, 22.5/15kg

Bench Height: 18in

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

15-20 Banded Tricep Extensions

5/5 Single Leg Box Jumps

*Box Jump to safe, but higher box

Check us out on Instagram @BeastRiver

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

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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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