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

“Armistice” WOD with Warriors

November 8, 2014WOD

CrossFit East River – WOD

View Public Whiteboard

Warm-up

MedBall Tag (No Measure)

1. Holding a 20/14 MedBall attempt to collect as many athlete “tags” In 60 seconds.

2. No throwing medballs.

3. You may block using your ball.

4. You may knock other athlete’s medballs out of their hands.

Gymnastics Day 2 (No Measure)

5 sets: Upper Body (strict)

5x L-pull up / Pull-Up / Kipping Pull-Up

5x Butterfly Pull-ups / MU Rows / Rows

10sec Back Lever or Kip Practice

3 sets: Lower Body

10sec L-Sit Parallette/Rings/Bar Hang

3x Leg Lifts Headstands/Handstands/Straddle Press to headstand/Back Extensions

Metcon

Metcon (Time)

9 minute AMRAP

100-meter sprint

11 sit-ups

11 air squats

100-meter sprint

22 sit-ups

22 air squats

100-meter sprint

33 sit-ups

33 air squats

*add 11 to the sit-ups and air squats for each additional round

2-minutes of rest, followed by:

9 minute AMRAP

100-meter sprint

11 pushups

11 box jumps (RX 24”/20”)

100-meter sprint

22 pushups

22 box jumps (RX 24”/20”)

100-meter sprint

33 pushups

33 box jumps (RX 24”/20”)

*add 11 to the pushups and box jumps for each round

Check us out on Instagram @BeastRiver

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

Recent Posts

  • WOD – Fri, May 23
  • WOD – Thu, May 22
  • WOD – Wed, May 21
  • WOD – Tue, May 20
  • WOD – Mon, May 19

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