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

Wednesday 6DEC17

December 6, 2017WOD

CrossFit East River – WOD

(Thoughts on carbs CFJ selection 3/3)
“Avoid the Smoothie Trap” CFJ
https://journal.crossfit.com/article/avoid-the-smoothie-trap

Weightlifting

1: Thruster (3 reps every 2 minutes for 12 minutes)

-first rep needs to be a cluster (squat clean into thruster)

-no thruster jerks

-highest weight to comments

Metcon

2: Metcon (AMRAP – Rounds and Reps)

“Boxes and Bells”

8-min AMRAP:

4-8-12-16-20-24….

KB Snatches 53/35

Burpee Box Jumps 24/20

30 double unders between each round
-KB snatches must be equal each round

-see video for Rx plus

WOD from #cfhwinterchallengex

https://www.youtube.com/watch?v=0aKT-FYj6Yo

Check us out on Instagram @BeastRiver

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

Recent Posts

  • WOD – Sat, Apr 1
  • WOD – Fri, Mar 31
  • WOD – Thu, Mar 30
  • WOD – Wed, Mar 29
  • WOD – Tue, Mar 28

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)-486-4122

team@BeastRiver.com

647 E 9th Street New York, NY 10009

‪(347) 201-2587‬

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