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WOD – Mon, Jun 16

June 16, 2025Uncategorized

Announcements

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🆕 Bring a Friend for Free – Saturdays at 9AM!

We’re piloting a new Bring a Friend for Free class every Saturday at 9AM!
Bring one guest to class — no experience needed, just have them fill out the waiver here: Waiver Link

Got more than one guest in mind? Just give Meg or Connor a heads-up!

Week of 6/15 Programming Overview

  • Monday: Strength: Strict Pullups – WOD: BBJO, TTB
  • Tuesday: Strength: Power Clean, Push Press, Push Jerk – WOD: Deadlifts, HSPU
  • Wednesday: Strength: Front Squat – WOD: Wall balls, Rowing
  • Thursday: WOD: Rowing, V-Ups, Running
  • Friday: Strength: Snatch – WOD: Pull-Ups, Devils Press
  • Saturday: Partner WOD Alert**** Rowing, KB Front Squat, Wall Walks
  • Sunday: Hero WOD with Coach Connor

CrossFit East River – WOD

Gymnastics Strength (5 Rounds for weight)

Every 2:00 x 5 Sets

3-5 Strict Pull-Ups

+ 10 Banded Lat Pushdown

*We are looking to add weight to the Strict Pull-Ups if possible
Level 2:

3-5 Banded Strict Pull-Ups @ 31×1 Tempo

Goal: Working on good control and building strict pulling gymnastics strength

Level 1:

3 Eccentric Pull-Ups with Slow Negative

Stimulus: Absolute Strength and Speed Strength / Power

Cues:

Pull with consistent tension and active lat engagement.

Look at the options for strict pull-ups today.

“So Fresh, So Clean” (Time)

3 Sets: For Time

10 Burpee Box Jump Overs

20 Toes to Bar

10 Burpee Box Jump Overs

Rest 1:30 b/t sets

Box Height: 24/20in
Goal: 3:00–4:00 per set / Total Time: 11:00–15:00

Time Cap: 17:00

Stimulus: High-Skill Interference / Anaerobic Threshold

RPE: 8/10

Primary Objective: Hold consistent, repeatable efforts across all three sets

Secondary Objective: Keep Toes to Bar in 2-3 sets while staying aggressive on transitions

[So Fresh and So Clean: Levels] (Time)

Level 2:

3 Sets: For Time

10 Burpee Box Jump Overs

20 Alternating Toes to Bar

10 Burpee Box Jump Overs

Rest 1:30 b/t sets

Box Height: 24/20in

Level 1:

3 Sets: For Time

10 Burpee Box Step-Overs

20 Kipping Knee Raises

10 Burpee Box Step-Overs

Rest 1:30 b/t sets

Box Height: 24/20in

Masters 55+

5 Sets: For Time

10 Power Snatch

10 Box Jump Overs

10 Overhead Squats

Rest 1:00 b/t sets

Barbell: 65/45lb, 30/20kg

Box Height: 24/20in

Competitor:

3 Sets: For Time

12 Burpee Box Jump Overs

24 Toes to Bar

12 Burpee Box Jump Overs

Rest 1:30 b/t sets

Box Height: 30/24in

Travel / Hotel:

3 Sets: For Time

10 Burpee Box Jump Overs

20 Alternating Toes to Bar

10 Burpee Box Jump Overs

Rest 1:30 b/t sets

Mobility

PRVN Recovery #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Extended Arm Lizard Pos e

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

1:00 Childs Pose

Optional Accessories (Checkmark)

4 Sets: For Quality

8-10 Glute Bridge Dumbbell Pull-Overs

12-15 Tall Kneeling Straight Arm Banded Lat Pull Downs

Rest :30

:30/:30 Side Plank

:30 Hollow Hold

Rest :30

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) 766-1049‬

team@BeastRiver.com

647 East 9th Street, New York, NY 10009

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