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WOD – Sat, Aug 9

August 9, 2025Uncategorized

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CrossFit East River – WOD

Body Heat and Activation

2 Sets

10 Bend and Bows

10 Bootstrap Squats

10 Bird Dog From Crawling

6 Inchworm Push-Ups

10 Down Dog Toe Touches

Warm-Up Game

Rowing Golf

– Row to 1000m with a partner, alternating every 100m

– The goal is to roll into 100m directly on the dot so that you hit 100m – 200m – 300m not being over or under.

– If you stop rowing and let it roll to 100m, but it goes over to 102m or under to 98m, both partners must complete 2 burpees prior to switching partners and having the next partner row to the next 100m mark. This will be done until 1000m for time.

Specific Prep (Checkmark)

4 Tall Muscle Cleans

4 Front Squats

4 Tall Squat Cleans

4 Hang Squat Cleans

8 Bar Kip Swings

4 Strict Knees to Chest

—

2-3 Sets

Building to Working Loads on Hang Squat Cleans

+

Building Kipping Knees to Chest into .. Alternating Toes to Bar / Target into… Toes to Target / Toes to Bar

“Harry and Lloyd” (AMRAP – Rounds and Reps)

For Rounds + Reps: With a Partner

20:00 AMRAP

30/24* Calorie Row

20 Hang Squat Cleans

20 Lateral Burpees over the Barbell

30 Toes to Bar

Barbell: 135/95lb, 61/43kg

M/F Teams = 27 Calorie Row

Score = rounds + reps
Goal: 2+ Rounds

Primary Objective: Efficiently barbell cycling and smooth transitions

Secondary Objective: Manage grip fatigue across high-volume pull and hang work

Stimulus: Muscular Endurance / Stamina

RPE: 8/10

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

[Harry and Lloyd: Levels] (AMRAP – Rounds and Reps)

Level 2:

For Rounds + Reps: With a Partner

20:00 AMRAP

30/24* Calorie Row

20 Hang Squat Cleans

20 Lateral Burpees over the Barbell

30 Alternating Toes to Bar

Barbell: 95/65lb, 43/31kg

M/F Teams = 27 Calorie Row

Score = rounds + reps

Level 1:

For Rounds + Reps: With a Partner

20:00 AMRAP

20/16 Calorie Row

20 Hang Power Cleans

20 Front Squats

20 Lateral Burpees over the Barbell

30 Hanging Knee Raises

Barbell: 45/35lb, 20/15kg

M/F Teams = 18 Calorie Row

Score = rounds + reps

Masters 55+

For Rounds + Reps: With a Partner

20:00 AMRAP

30/24* Calorie Row

20 Hang Squat Cleans

20 Lateral Burpees over the Barbell

20 Toes to Bar

Barbell: 75/55lb, 34/25kg

M/F Teams = 27 Calorie Row

Score = rounds + reps

Competitor:

As prescribed.. Solo

Travel / Hotel:

For Rounds + Reps:

20:00 AMRAP

400m Run

10 Dumbbell Hang Squat Cleans

10 Lateral Burpees over the Dumbbells

20 V-Ups

Dumbbells: 50/35lb, 22.5/15kg

Optional Accessories (Checkmark)

4 Sets: For Quality

4-5 Dragon Flags

12 Dual Kettlebell Front Rack Cossack Squats

Check us out on Instagram @BeastRiver

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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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