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WOD – Sun, Aug 10

August 10, 2025Uncategorized

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CrossFit East River – WOD

Warm-Up:

2 Sets, For Quality

1:00 Cardio Choice

6 Alternating Box Step-Ups

6 Box Jumps

10 Scapular Push-Ups + 10 Plank Shoulder Taps

8 Dumbbell Bent Over Rows

8 Dumbbell Strict Press

—

Then Take the Barbell to the Rack and Let Athletes Start building towards 3RM Bench Press

Bench Press (0:00 – 10:00
Establish a 3RM Bench Press

From 10:00 – 12:00 : Rest

@ 12:00 Complete 5 Reps @ 85% of 3RM

@ 14:00 Complete 10 Reps @ 75% of 3RM)

Focus: Absolute Strength and Strength Endurance

Cues: Root through the floor with your feet, pull the bar to the body and press through your midback.

Modifications:

We can adjust to Close Grip Bench Press, Incline Bench Press, or even a Landmine Press as quality modifications for the day. Alternatively limiting the range of motion through a floor press or dumbbell bench would be a great modification for the day.

“The Shaggin’ Wagon” (AMRAP – Rounds and Reps)

10:00 AMRAP

10 Box Jumps (Step-Down)

15 Dumbbell Push Press

20 Renegade Rows

Dumbbells @ 2 x 50/35lb, 22.5/15kg

Box Height: 24/20in
Score: Total Rounds + Reps

Goal: 3.5–5 Rounds

Stimulus: Muscular Stamina + Endurance

RPE: 8/10

Primary Objective: Push the pace on the Dumbbell Movements with the goal of staying unbroken.

Secondary Objective: Maintain even pacing across all rounds today.

[The Shaggin Wagon: Levels] (AMRAP – Rounds and Reps)

Level 2:

Dumbbells @ 2 x 35/25lb, 15/12kg

Box Height: 24/20in

Level 1:

10:00 AMRAP

10 Alternating Box Step-Ups

15 Dumbbell Push Press

20 Renegade Rows

Dumbbells @ 2 x 25/15kg

Box Height: 24/20in

Masters 55+:

Dumbbells @ 2 x 30/20lb, 14/9kg

Box Height: 24/20in

Competitor:

Day Off

Travel / Hotel:

As prescribed

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)

4 Sets: for Completion

10-15 Dumbbell Hammer Curls

20 Dumbbell Reverse Fly’s

10-15 Push-ups

20 Banded Tricep Extension

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

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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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