HealthFlex
×
  • Home
  • Get Started
  • Schedule
  • Drop-In
  • About
    • Staff
    • Pricing and Policies
    • Facility
    • Resources
      • mobility WOD
      • Travel WODs
  • Today’s WOD
  • Contact

Monday 27JAN14

January 26, 2014WOD

rest

–TEAM WOD- We don’t know exactly what Rudy is going to program. The CFER programming is independent of TOW but an effort is made to make sure that Tuesday/Friday’s programming doesn’t interfere too much with the rest of the week. If you’re coming in for the TEAM WODs yes this does mean that Thursday and Sunday should ALWAYS be a rest day for you. If you didn’t know this and now you’re doing Karen twice in a week, now ya know. Also, please review the TOW Doctrine. If you already knew all that awesome. edited@7:05pm.

-We’re posting early today to remind everyone that you should treat Sunday as Paleo prep day. Whether or not you’re starting the challenge tomorrow, use rest days as a time to plan out your meals for the rest of the week.

-Credit for Monday’s metcon goes to the comment section of 24JAN14


1a) Temp Front Squats
4×3, go heavy, 3 seconds down, 3 seconds in the hole, 3 seconds up, no rest at top

1b) Pull-ups
4xME, chin over bar, if using a band select a band you can do at least 3 with

2) “JackRen”
-Partner WOD
-Only one partner may do work at a time
-Partner A does 30 Wall Balls, then Partner B does 30 Wall Balls and so forth.

15 minute AMRAP: 
30 Wall Balls
Rest while partner completes above

500m Row
25 thrusters
15 pull-ups
Rest while partner completes above

[fbcomments]

Check us out on Instagram @BeastRiver

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

Recent Posts

  • WOD – Sun, May 11
  • WOD – Sat, May 10
  • WOD – Fri, May 9
  • WOD – Thu, May 8
  • WOD – Wed, May 7

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

Copyright Leon Barbell LLC ©2023 all rights reserved
CrossFit East River | The East Village's Fittest Gym