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WOD – Thu, Sep 4

September 4, 2025Uncategorized

Announcements

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Week of 9/1 Programming Overview

  • Monday: LABOR DAY HERO WOD! The Lyon
  • Tuesday: WOD: Running, TTB, DB Box Step Overs
  • Wednesday: Strength: Back Squats – WOD: Wall Walks, OHS, DU
  • Thursday: HYROX WOD
  • Friday: Strength: Front Squats – WOD: KB Farmers Carry, Burpees over rower, Row, RMU
  • Saturday: Partner WOD: Box Get Overs (High Box), Hang Power Cleans, Wall Balls
  • Sunday: Hero WOD Sundays

CrossFit East River – WOD

Strength Superset (10 Rounds for weight)

15:00 EMOM

Minute 1: Push Press

Minute 2: Deadlift

Minute 3: Rest

Deadlift and Push Press

Set 1: 5 Reps @ 70%

Set 2: 5 Reps @ 70%

Set 3: 5 Reps @ 75%

Set 4: 3 Reps @ 80%

Set 5: 3 Reps @ 80%

“Little Red Corvette” (3 Rounds for time)

For Time

Every 3:00 x 3 Sets

20 Deadlifts

20/14 Calorie Bike (sub for row or ski)

Barbell 225/155lb, 102/70kg
Score: Total Sum Time

Time Domain: 2:00-2:20 / Set

Time Cap: 2:30 / Set

Stimulus: Posterior Chain Stamina / Sprint Capacity / Lactate Tolerance

RPE: 9/10

Primary Objective: Complete each set in under 2:15

Secondary Objective: Maintain consistent pacing across all three intervals

[Little Corvette: Levels] (3 Rounds for time)

Level 2:

Every 3:00 x 3 Sets

20 Deadlifts

18/13 Calorie Bike (sub for row or ski)

Barbell Loads: 185/125lb, 84/57kg

Level 1:

Every 3:00 x 3 Sets

15 Deadlifts

15/11 Calorie Bike (sub for row or ski)

Barbell Load: 50% of 1RM

Masters 55+

Every 3:00 x 3 Sets

15 Deadlifts

18/13 Calorie Bike (sub for row or ski)

Barbell Loads: 155/105lb, 70/48kg

Competitor:

For Time

Every 3:00 x 3 Sets

20 Deadlifts

25/20 Calorie Bike

Barbell Loads: 225/155lb, 102/70kg

Hotel / Travel:

For Time

Every 3:00 x 3 Sets

25 Dual Dumbbell Deadlifts

1:00 Treadmill Sprint

Dumbbell: 2×50/35lb, 22.5/15kg

Mobility (Checkmark)

PRVN Mobility #3

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00 Child’s Pose

1:00/1:00 Wall Figure 4 Stretch

Optional Accessories (Checkmark)

3-4 Sets: For Quality

8-10 Glute Ham Raises

:20/:20 Single Leg Sorenson Hold

:30/:30 Standing Paloff Press Hold

Check us out on Instagram @BeastRiver

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BARBELLS AND BURPEES

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‪(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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