Uncategorized

Announcements

🎽 CFER Shirt Order: Sexy Black and Red

– Put size and style!

🔗 ORDER FORM LINK

🦃 🗓Thanksgiving Hours:

📍Wed 27th: 7p Canceled

📍Thrs 28th: 9:30a

📍Fri: 29th: 9:30a, 10:30a

📍Sat: Regular Schedule

Monday: 3RM Deadlift
Triplet: Double Unders, Deadlifts, Shoulder to Overhead

Tuesday: Chest to Bar Skill Work
Triplet: Calorie Row + Chest to Bar Pull-Ups + Box Jumps

Wednesday: 5×5 Bench Press
Bench Press + DB Power Cleans + DB Reverse Lunges + GHD Sit-Ups + Renegade Rows

Thursday
Handstand Push-Up Skill Work
Run + Wall Walk + Handstand Walk + Row + Bar Facing Burpees

Friday: 3RM Hang Squat Snatch
Couplet: Ring Muscle-Ups + Squat Snatch

Saturday:
Triplet: Run + Wall Balls + Box Jumps

Sunday
Handstand Push-Ups / Power Clean Cycling
Handstand Push-Ups + Power Cleans + Push-Ups + Farmers Carry

CrossFit East River – WOD

“Chubbs” (Time)

8 Rounds for Time

200m Run

3 Wall Walk / 50ft (15m) Handstand Walk

22/17 Calorie

10 Line Facing Burpees

Round 1/3/5/7: Wall Walk

Rounds 2/4/6/8: Handstand Walk

Bike Subs: 20/15 Cal Assault Bike or 22/17 Calorie Row
—

Goal: 26:00-35:00

Cap: 40:00 Time Cap

Stimulus: Aerobic Threshold and Steady State Work

RPE: 7/10

[Chubbs: Levels] (Time)

Level 2

8 Rounds for Time

200m Run

2 Wall Walk / 25ft (7.5m) Handstand Walk or 30 Handstand Shoulder Taps

20/16 Calorie Row

10 Line Facing Burpees

Round 1/3/5/7: Wall Walk

Rounds 2/4/6/8: Handstand Walk

—-

Level 1:

8 Rounds for Time

200m Run

2 Wall Walk to 20’’ / 20 Wall Facing Shoulder Taps

20/16 Row

10 Line Facing Burpees

Round 1/3/5/7: Wall Walk

Rounds 2/4/6/8: Shoulder Taps

—

Competitor / Rx+

8 Rounds for Time

200m Run

5 Wall Walk / 75ft (22.5m) Handstand Walk

24/19 Row

12 Line Facing Burpees

Round 1/3/5/7: Wall Walk

Rounds 2/4/6/8: Handstand Walk

Subs: 22/17 Cal Assault Bike or 24/19 Calorie Bike Erg

—-

Big Class Option

As prescribed, Start on delays to allow for everyone to use the Bike

—-

Travel / Hotel / Limited Equipment

8 Rounds for Time

200m Run

3 Wall Walk / 50ft (15m) Handstand Walk

8 Shuttle Runs

10 Line Facing Burpees

Round 1/3/5/7: Wall Walk

Rounds 2/4/6/8: Handstand Walk

Mobility

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

Optional Accessories (Checkmark)

3-4 Sets, For Quality

8-10 Reverse Nordic Curls

15/15 Banded Terminal Knee Extensions

:15/:15 Copenhagen Plank

Read More

Announcements

🎽 CFER Shirt Order: Sexy Black and Red

– Put size and style!

🔗 ORDER FORM LINK

🦃 🗓Thanksgiving Hours:

📍Wed 27th: 7p Canceled

📍Thrs 28th: 9:30a

📍Fri: 29th: 9:30a, 10:30a

📍Sat: Regular Schedule

Monday: 3RM Deadlift
Triplet: Double Unders, Deadlifts, Shoulder to Overhead

Tuesday: Chest to Bar Skill Work
Triplet: Calorie Row + Chest to Bar Pull-Ups + Box Jumps

Wednesday: 5×5 Bench Press
Bench Press + DB Power Cleans + DB Reverse Lunges + GHD Sit-Ups + Renegade Rows

Thursday
Handstand Push-Up Skill Work
Run + Wall Walk + Handstand Walk + Row + Bar Facing Burpees

Friday: 3RM Hang Squat Snatch
Couplet: Ring Muscle-Ups + Squat Snatch

Saturday:
Triplet: Run + Wall Balls + Box Jumps

Sunday
Handstand Push-Ups / Power Clean Cycling
Handstand Push-Ups + Power Cleans + Push-Ups + Farmers Carry

✨ NEW: EXTRA HOURS Membership Available

🗓 Workout anytime that fits your schedule.

🔑 Gym / Equipment access during Off-Class times.

📧 Talk to Griff or email: team@beastiver.com

CrossFit East River – WOD

“Shooter” (5 Rounds for weight)

20:00 EMOM

min 1: 5 Bench Press

min 2: 5 Dual Dumbbell Power Clean + 10 Dual Dumbbell Front Rack Reverse Lunges

min 3: 25 V-ups

min 4: 20 Renegade Rows

min 5: Rest Minute

Bench @ 90% of 5RM From Last Week

Dumbbells @ 50/35lb, 22.5/15kg
—

Stimulus: Strength and Stability EMOM

RPE: 6/10

Primary Objective: Bench Press @ % for the day

Secondary Objective: Complete each movement within the minute by the 45 second mark

[Shooter: Levels] (5 Rounds for weight)

Level 2

20:00 EMOM

min 1: 5 Bench Press

min 2: 5 Dual Dumbbell Power Clean + 10 Dual Dumbbell Front Rack Reverse Lunges

min 3: 20 V-Ups

min 4: 20 Renegade Rows

min 5: Rest Minute

Bench @ 90% of 5RM From Last Week

Dumbbells @ 35/25lb, 15/12kg

—-

Level 1:

20:00 EMOM

min 1: 5 Bench Press

min 2: 5 Dual Dumbbell Power Clean + 8 Dual Dumbbell Front Rack Reverse Lunges

min 3: 20 Abmat Sit-Ups

min 4: 20 Renegade Rows

min 5: Rest Minute

Bench @ 90% of 5RM From Last Week

Dumbbells @ 25/15lb, 12/7kg

—-

Masters 55+:

20:00 EMOM

min 1: 5 Bench Press

min 2: 5 Dual Dumbbell Power Clean + 10 Dual Dumbbell Front Rack Reverse Lunges

min 3: 20 V-Ups

min 4: 20 Renegade Rows

min 5: Rest Minute

Bench @ 90% of 5RM From Last Week

Dumbbells @ 35/25lb, 15/12kg

—

Competitor / Rx+:

20:00 EMOM

min 1: 5 Bench Press

min 2: 5 Dual Dumbbell Power Clean + 10 Dual Dumbbell Front Rack Reverse Lunges

min 3: 20 GHD Sit-Ups

min 4: 20 Renegade Rows

min 5: Rest Minute

Bench @ 90% of 5RM From Last Week

Dumbbells @ 50/35lb, 22.5/15kg

—-

Big Class Option

As prescribed, can also use KBs or sub a single arm db variation

—-

Travel / Hotel / Limited Equipment

20:00 EMOM

min 1: 10-12 Dual Dumbbell Bench Press

min 2: 5 Dual Dumbbell Power Clean + 10 Dual Dumbbell Front Rack Reverse Lunges

min 3: 20 V-Ups

min 4: 20 Renegade Rows

min 5: Rest Minute

Dumbbells @ 50/35lb, 22.5/15kg

Mobility

PRVN Recovery #9

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

Optional Finisher (Checkmark)

3-4 Sets, For Quality

10/10 Side Plank Rotations

20 Banded Tricep Extensions

:30/:30 second Banded Paloff Press Hold

Read More

Announcements

🎽 CFER Shirt Order: Sexy Black and Red

– Put size and style!

🔗 ORDER FORM LINK

🦃 🗓Thanksgiving Hours:

📍Wed 27th: 7p Canceled

📍Thrs 28th: 9:30a

📍Fri: 29th: 9:30a, 10:30a

📍Sat: Regular Schedule

Monday: 3RM Deadlift
Triplet: Double Unders, Deadlifts, Shoulder to Overhead

Tuesday: Chest to Bar Skill Work
Triplet: Calorie Row + Chest to Bar Pull-Ups + Box Jumps

Wednesday: 5×5 Bench Press
Bench Press + DB Power Cleans + DB Reverse Lunges + GHD Sit-Ups + Renegade Rows

Thursday
Handstand Push-Up Skill Work
Run + Wall Walk + Handstand Walk + Row + Bar Facing Burpees

Friday: 3RM Hang Squat Snatch
Couplet: Ring Muscle-Ups + Squat Snatch

Saturday:
Triplet: Run + Wall Balls + Box Jumps

Sunday
Handstand Push-Ups / Power Clean Cycling
Handstand Push-Ups + Power Cleans + Push-Ups + Farmers Carry

CrossFit East River – WOD

“Just Tap It In” (AMRAP – Rounds and Reps)

4 Sets

3:00 On/1:00 Off

15/12 Calorie Row

15 Chest to Bar Pull-Ups

15 Box Jumps

*Pick up where you left off each round.

Box: 24/20”

Score = rounds + reps
—

Goal: 6-8 Rounds

Score: Rounds & Reps

RPE: 8/10

Primary Objective: Chest to Bar 1-2 Sets

Secondary Objective: Box Jump Cadence

[Just Tap It In: Levels] (AMRAP – Rounds and Reps)

Level 2:

10 Chest to Bar or 15 Pull-Ups

—-

Level 1:

12/9 Calorie Row

10 Jumping Pull-Ups

12 Box Jumps

—-

Masters 55+:

10/8 Strict Pull-Ups

—

Competitor / Rx+:

As Prescribed

—-

Big Class Option

16:00 EMOM

Min 1: 15/12 Calorie Row

Min 2: 15 Chest to Bar Pull-Ups

Min 3: 15 Box Jumps

Min 4: Rest

Box: 24/20”

—-

Travel / Hotel / Limited Equipment

5 Sets

8 Goblet Squats

12 Jumping Squats

200m Run

Rest 1:00 b/t sets

Load: Kettlebell: 70/53lb, 32/24kg / Dumbbell 70/50lb, 32/22.5kg

Mobility

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

Optional Finisher (Checkmark)

3-4 Sets

10-12 Bent Over Reverse Flys

10-12 Dual Dumbbell Zottman Curls

100ft (30m) Reverse Sled Drag

100ft (30m) Sandbag Bear Hug Carry or Dual Kettlebell Carry

Read More

Announcements

🎽 CFER Shirt Order: Sexy Black and Red

– Put size and style!

🔗 ORDER FORM LINK

🦃 🗓Thanksgiving Hours:

📍Wed 27th: 7p Canceled

📍Thrs 28th: 9:30a

📍Fri: 29th: 9:30a, 10:30a

📍Sat: Regular Schedule

Monday: 3RM Deadlift
Triplet: Double Unders, Deadlifts, Shoulder to Overhead

Tuesday: Chest to Bar Skill Work
Triplet: Calorie Row + Chest to Bar Pull-Ups + Box Jumps

Wednesday: 5×5 Bench Press
Bench Press + DB Power Cleans + DB Reverse Lunges + GHD Sit-Ups + Renegade Rows

Thursday
Handstand Push-Up Skill Work
Run + Wall Walk + Handstand Walk + Row + Bar Facing Burpees

Friday: 3RM Hang Squat Snatch
Couplet: Ring Muscle-Ups + Squat Snatch

Saturday:
Triplet: Run + Wall Balls + Box Jumps

Sunday
Handstand Push-Ups / Power Clean Cycling
Handstand Push-Ups + Power Cleans + Push-Ups + Farmers Carry

CrossFit East River – WOD

Deadlift (Take 15:00 to Establish
3RM Deadlift
)

Starting with some light loads on the barbell and building sets of 1-2 reps at a time until around 90% . We should have the goal of completing the 3RM Deadlift at close to 90%, so if you feel like you do 1-2 at 90% and it feels easy, then just do 1-2 and add loads. Give yourself about 3:00 before the final attempt to maximize this test.

“Happy” (Time)

4 Rounds for Time

72 Double Unders

18 Deadlifts

12 Shoulder to Overhead

Load: 135/95lb, 61/43kg
—

Goal: 6:00-9:00 minutes

Time Cap: 12:00

Primary Objective: Maintain big sets on all movements

Secondary Objective: Keep consistent split pacing round to round.

[Happy: Levels] (Time)

Level 2

4 Rounds for Time

36 Double Unders

18 Deadlifts

12 Shoulder to Overhead

Load: 95/65lb, 43/30kg

—-

Level 1:

4 Rounds for Time

90 Single Unders

18 Romanian Deadlifts

12 Shoulder to Overhead

Load: 45/35lb, 20/15kg

—-

Masters 55+:

4 Rounds for Time

60 Double Unders

18 Deadlifts

12 Shoulder to Overhead

Load: 95/65lb, 43/30kg

—

Competitor / Rx+:

4 Rounds for Time

72 Unbroken Double Unders

18 Deadlifts

12 Shoulder to Overhead

Load: 155/105lb, 70/48kg

—-

Big Class Option

As prescribed

—-

Travel / Hotel / Limited Equipment

4 Rounds for Time

72 Double Unders

18 Dual Dumbbell Deadlifts

12 Dual Dumbbell Shoulder to Overhead

Load: choice

Mobility

PRVN Recovery #9

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

Optional Accessories (Checkmark)

For Quality:

5 Sets

10 Pendlay Rows, Moderate Load

20 GHD Reverse Hypers , Light Load
—

For the pendlay row, you will hold the bar to the chest for :10 to START each set, then go right into the work. For the hypers keep them light and controlled, and focus on good movement here.

Read More

CrossFit East River – WOD

Warm-Up

3 Sets, for Quality

250/225m Row

10/10m Lateral Band Walk

15 Kettlebell Deadlifts

10 Alternating Step-Ups

200m Run

5 Box Jumps

“Slow Ride” (Time)

4 Sets

500/450m Row

25 American Kettlebell Swings

-Rest 1:00-

400m Run

20 Box Jump Overs

-Rest 1:00-

Kettlebell: 53/35lb, 24/16kg

Box: 24/20”
—

Goal Time Domain: 30:00-35:00

Time Cap: 38:00

Stimulus: Aerobic Capacity and Muscular Endurance

RPE: 7/10

[Slow Ride: Levels] (Time)

Level 2:

4 Sets

500/450m Row

20 American Kettlebell Swings

-Rest 1:00-

400m Run

15 Box Jump Overs

-Rest 1:00-

Kettlebell: 44/26lb, 20/12kg

Box: 24/20”

—

Level 1:

4 Sets

500/450m Row

20 Russian Kettlebell Swings

-Rest 1:00-

400m Run

20 Alternating Box Step-Ups

-Rest 1:00-

Kettlebell: 35/18kg, 16/12kg

Box: 24/20”

Masters 55+:

4 Sets

500/450m Row

20 Russian Kettlebell Swings

-Rest 1:00-

400m Run

15 Box Jump Overs

-Rest 1:00-

Kettlebell: 44/26lb, 20/12kg

Box: 24/20”

Big Class Option

As prescribed, Start on a Delay

Travel / Hotel / Limited Equipment:

4 Sets

400m Run

25 American Kettlebell Swings

-Rest 1:00-

400m Run

20 Box Jump Overs or Bench Jump Overs

-Rest 1:00-

Kettlebell: 53/35lb, 24/16kg

Box: 24/20” or Bench

Mobility

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Child’s Pose

Optional Accessories (Checkmark)

3-4 Sets, For for Load

5 Barbell Good Mornings @ 31×1 Tempo

10 Weighted Hanging Strict Knee Raises

Read More

Announcements

Monday: Bench Press 5RM
Strict Pull-Ups + Push-Ups

Tuesday: Back Squat 3RM
Goblet Squats + Wall Balls + Rowing

Wednesday:
Deadlifts + Handstand Push-Ups + Double Unders

Thursday
Power Snatch + Overhead Squat
Run + Overhead Squat + Toe to Bar

Friday: Hang Squat Clean + Split Jerk Complex
“Grettel”
Power Clean + Push Jerk + Bar Facing Burpees

Saturday: Bar Muscle-Up Progressions
Wall Walk + Bar Muscle-Ups + Calorie Row

Sunday
Row + American Kettlebell Swings, Run + Box Jump Overs

🎽 CFER Shirt Order: Sexy Black and Red

– Put size and style!

🔗 ORDER FORM LINK

🦃 🗓Thanksgiving Hours:

📍Wed 27th: 7p Canceled

📍Thrs 28th: 9:30a

📍Fri: 29th: 9:30a, 10:30a

📍Sat: Regular Schedule

Monday: 3RM Deadlift
Triplet: Double Unders, Deadlifts, Shoulder to Overhead

Tuesday: Chest to Bar Skill Work
Triplet: Calorie Row + Chest to Bar Pull-Ups + Box Jumps

Wednesday: 5×5 Bench Press
Bench Press + DB Power Cleans + DB Reverse Lunges + GHD Sit-Ups + Renegade Rows

Thursday
Handstand Push-Up Skill Work
Run + Wall Walk + Handstand Walk + Row + Bar Facing Burpees

Friday: 3RM Hang Squat Snatch
Couplet: Ring Muscle-Ups + Squat Snatch

Saturday:
Triplet: Run + Wall Balls + Box Jumps

Sunday
Handstand Push-Ups / Power Clean Cycling
Handstand Push-Ups + Power Cleans + Push-Ups + Farmers Carry

CrossFit East River – WOD

“What Happened” (Time)

Alternating Full Rounds with Partner

For Time

12 Rounds

3 Wall Walks

5 Bar Muscle-Ups

9/7 Calorie Row

*Bike Alternatives: 12/9 Calorie Bike Assault Bike
—

Goal Time Domain: 15:00-22:00

Time Cap: 25:00

Stimulus: Gymnastics Density and Capacity

RPE: 7/10

[What Happened: Levels] (Time)

Level 2:

3 Wall Walks

5 Burpee Pull-Ups

9/7 Calorie Row

—

Level 1:

3 Wall Walks to 20’’ off the Wall

5 Burpee Jumping Pull-Ups

7/5 Calorie Echo Row

*Bike Alternatives: 9/7 Calorie Bike Assault Bike

—

Masters 55+:

3 Wall Walks

5 Burpee Pull-Ups

9/7 Calorie Row

—

Competitor / Rx+:

4 Wall Walks

6 Bar Muscle-Ups

10/8 Calorie Row

*Bike Alternatives: 13/10 Calorie Bike

—

Travel / Hotel / Limited Equipment

6 Sets, For Time

3 Wall Walks

6 Burpee Pull-Ups

150m Run

Rest 1:1

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)

For Quality:

4 Sets

5/5 Bulgarian Split Squat 30×1

7 P-Bar Dips 20×1

9/9 Single Arm Dumbbell GHD Preacher Curls

-rest as needed b/t sets-

Tempo is written as:

Eccentric/lowering – 3 second

Bottom – 0 second

Concentric/raising – Explosive

Top – 1 second

*These numbers are an example for the bulgarians.

If you don’t have p-bars, use dumbbells on boxes.

Read More

Announcements

Monday: Bench Press 5RM
Strict Pull-Ups + Push-Ups

Tuesday: Back Squat 3RM
Goblet Squats + Wall Balls + Rowing

Wednesday:
Deadlifts + Handstand Push-Ups + Double Unders

Thursday
Power Snatch + Overhead Squat
Run + Overhead Squat + Toe to Bar

Friday: Hang Squat Clean + Split Jerk Complex
“Grettel”
Power Clean + Push Jerk + Bar Facing Burpees

Saturday: Bar Muscle-Up Progressions
Wall Walk + Bar Muscle-Ups + Calorie Row

Sunday
Row + American Kettlebell Swings, Run + Box Jump Overs

CrossFit East River – WOD

Hang Clean and Jerk Complex (Weight)

Every 2:00 minutes x 5 Sets

2 Hang Squat Cleans + 1 Jerk
Starting @ 70% of 1RM Clean and Jerk and building to a heavy for the day

The goal here today is to challenge the ability to hit and maintain positions in the hang before hitting a Split Jerk under fatigue. Every cycle leads and builds from the last, so the work we put into refining technique on the Split Jerk should really help as we move into more time under tension with the barbell complex.

Grettel (Time)

10 Rounds For Time:

3 Clean and Jerks (135/95 lb)

3 Burpees Over the Bar
To learn more about Grettel click here
(61/43kg)

Primary Objective: Complete each round in under :50 seconds

Secondary Objective: Even pacing across all 10 rounds

[Grettel: Levels] (Time)

Level 2:

Load: 115/75lb, 52/34kg

—

Level 1:

10 Rounds

5 Hang Power Clean and Push Jerk

3 Burpees

Load: 45/35lb, 20/15kg

—

Masters 55+:

Load: 95/65lb, 43/30kg

—–

Big Class Option

Lateral Burpees over the Bar

—

Travel / Hotel / Limited Equipment

10 Rounds

3 Dual Dumbbell Power Clean and Jerk

3 Dumbbell Facing Burpees

Load: 50/35lb, 22.5/15kg

Mobility

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fol d

Optional Accessories (Checkmark)

For Quality:

5 Rounds (10:00 Clock)

:50 Work/:10 Rest

Station 1 – Plank on Low Rings, Add Load if Able

Station 2 – Barbell Hip Thrusts w/ 3s Iso at Top

For the hip thrusts, perform at the heaviest load that allows you to keep the 3s held at the top true through and go unbroken for 50 straight seconds. May use a sandbag or dumbbell on your lap as well!

Read More

Announcements

Monday: Bench Press 5RM
Strict Pull-Ups + Push-Ups

Tuesday: Back Squat 3RM
Goblet Squats + Wall Balls + Rowing

Wednesday:
Deadlifts + Handstand Push-Ups + Double Unders

Thursday
Power Snatch + Overhead Squat
Run + Overhead Squat + Toe to Bar

Friday: Hang Squat Clean + Split Jerk Complex
“Grettel”
Power Clean + Push Jerk + Bar Facing Burpees

Saturday: Bar Muscle-Up Progressions
Wall Walk + Bar Muscle-Ups + Calorie Row

Sunday
Row + American Kettlebell Swings, Run + Box Jump Overs

CrossFit East River – WOD

Power Snatch + Overhead Squat (8 Rounds for weight)

8:00 EMOM

1 Power Snatch + 1 Overhead Squat

Perform @ 70%+
—

Look to start at 70% and ideally build close to 100% of your 1RM Power Snatch for the Day. Big cues are patience, then speed through the middle.

“Saw Red” (AMRAP – Reps)

20:00 AMRAP

400m Run

10 Overhead Squats

-Unbroken Set of Toe to Bar

Load: 135/95lb, 61/43kg

Score = Total Reps

Each Run = 10 Reps
—

Goal: 180+ Reps

Score = Run + Overhead Squat + Toe to Bar Reps

Stimulus: Midline Stability and Stamina

RPE: 8/10

[Saw Red: Levels] (AMRAP – Reps)

Level 2:

20:00 AMRAP

400m Run

10 Overhead Squats

15 Toe to Bar

Load: 95/65kb, 43/30kg

—

Level 1:

20:00 AMRAP

200m Run

10 Overhead Squats

15 Kipping Knees to Chest

Load: 43/30kg, 20/15kg

—

Masters 55+:

20:00 AMRAP

400m Run

10 Overhead Squats

15 Toe to Bar

Load: 95/65kb, 43/30kg

—

Competitor / Rx+:

20:00 AMRAP

400m Run

10 Overhead Squats

-Unbroken Set of Toe to Bar

Load: 185/125lb, 84/57kg

—

Travel / Hotel / Limited Equipment

20:00 AMRAP

400m Run

10 Single Arm Overhead Squats

10 Strict Toe to Bar

Dumbbell Load: 70/50lb, 32/22.5kg

Mobility

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

Optional Accessories (Checkmark)

For Quality

3 Sets:

10 Snatch Grip Romanian Deadlifts 30×1 Tempo

10 Reverse Nordic Curls

Rest as needed b/t sets

Read More

Announcements

Monday: Bench Press 5RM
Strict Pull-Ups + Push-Ups

Tuesday: Back Squat 3RM
Goblet Squats + Wall Balls + Rowing

Wednesday:
Deadlifts + Handstand Push-Ups + Double Unders

Thursday
Power Snatch + Overhead Squat
Run + Overhead Squat + Toe to Bar

Friday: Hang Squat Clean + Split Jerk Complex
“Grettel”
Power Clean + Push Jerk + Bar Facing Burpees

Saturday: Bar Muscle-Up Progressions
Wall Walk + Bar Muscle-Ups + Calorie Row

Sunday
Row + American Kettlebell Swings, Run + Box Jump Overs

CrossFit East River – WOD

“Boss D.J.” (Time)

For Time:

30 Deadlifts

20 Handstand Push-Ups

100 Double Unders

25 Deadlifts

25 Handstand Push-Ups

100 Double Unders

20 Deadlifts

30 Handstand Push-Ups

100 Double Unders

Load: 225/155lb, 102/70kg
—

Goal Time Domain: 15:00-20:00

Time Cap: 25:00

Stimulus: Posterior Chain and Upper Body Interference

RPE: 8/10

[Boss D.J.: Levels] (Time)

Level 2:

10-15-20 Handstand Push-Ups

Load:185/125lb, 84/57kg

Level 1:

10-15-20 Pike Handstand Push-Ups

150 Single Unders

Load: 50% of 1RM

Masters 55+:

10-15-20 Handstand Push-Ups (2” Riser)

Load:155/105lb, 70/48kg

—

Competitor / Rx+:

For Time:

30 Deadlifts

20 Wall Facing Handstand Push-Ups

100 Double Unders

25 Deadlifts

25 Kipping Deficit Handstand Push-Ups 3/1.5’’

100 Double Unders

20 Deadlifts

30 Kipping Handstand Push-Ups

100 Double Unders

Load: 245/165lb, 111/75kg

—

Travel / Hotel / Limited Equipment

Sub Dual Dumbbell Deadlifts at 90/65lb, 41/30kg

Mobility

PRVN Recovery #9

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

Optional Accessories (Checkmark)

For Quality:

Part A

5 Sets

10 Chest Supported Dumbbell Rows , Heavy

5/5 Stagger Stance Kettlebell RDL , Heavy

*Perform the RDLs with a 2s negative each rep.

Part B

Accumulate a 5:00 Dead Hang from Pull-Up Bar

Read More

Announcements

Monday: Bench Press 5RM
Strict Pull-Ups + Push-Ups

Tuesday: Back Squat 3RM
Goblet Squats + Wall Balls + Rowing

Wednesday:
Deadlifts + Handstand Push-Ups + Double Unders

Thursday
Power Snatch + Overhead Squat
Run + Overhead Squat + Toe to Bar

Friday: Hang Squat Clean + Split Jerk Complex
“Grettel”
Power Clean + Push Jerk + Bar Facing Burpees

Saturday: Bar Muscle-Up Progressions
Wall Walk + Bar Muscle-Ups + Calorie Row

Sunday
Row + American Kettlebell Swings, Run + Box Jump Overs

CrossFit East River – WOD

Back Squat (Every 3:00 x 4 Sets
3 Back Squat)

Starting @ 70-75% and Building to a New 3RM, suggestion is to build by about 5% on each set. Goal of the day is to build to around 95% of our 1RM for 3RM.

“Bad Fish” (Time)

2:00 AMRAP / 1:00 Rest

8 Goblet Squats

12 Wall Balls

– Max Calorie Row

*Continue Until 75/60 Calories

Kettlebell: 70/53lb, 32/24kg / Dumbbell 70/50lb, 32/22.5kg

Wall Balls: 20/14lb, 10/9ft
—

Goal: 5 rounds / Finishing time of 13:00-14:00

Time Cap: 17:00

Stimulus: Leg Stamina / Anaerobic

RPE: 9/10

[Bad Fish: Levels] (Time)

Level 2:

Kettlebell: 53/35lb, 24/16kg

Dumbbell 50/35lb, 22.5/15kg

Level 1:

*Continue Until 60/48 Calories

Kettelbell: 44/26lb, 20/12kg

Dumbbell: 40/30lb, 20/14kg

Wall Balls: 14/10lb, 6/4kg

Masters 55+:

*Continue Until 60/48 Calories

Kettelbell: 53/35lb, 24/16kg

Dumbbell 50/35lb, 22.5/15kg

Wall Balls: 20/14lb, 10/9ft

Comp / Rx+:

*Continue Until 75/60 Calories

Kettelbell: 100/70lb, 45/32kg

Dumbbell 100/70lb, 44/32kg

Wall Balls: 30/20lb, 14/9kg

—

Big Class Option

5 Sets

2:00 AMRAP / 1:00 Rest

Min 1: 8 Goblet Squats + 12 Wall Balls

Min 2: Max Calorie Row

Min 3: Rest

Goal: 75/60 Calories

Kettlebell: 70/53lb, 32/24kg / Dumbbell 70/50lb, 32/22.5kg

Wall Balls: 20/14lb, 10/9ft

—

Travel / Hotel / Limited Equipment

5 Sets

8 Goblet Squats

12 Jumping Squats

200m Run

Rest 1:00 b/t sets

Load: Kettlebell: 70/53lb, 32/24kg or Dumbbell 70/50lb, 32/22.5kg

Mobility

PRVN Mobility #10

10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)

1:00 Down Dog Calf Stretch

1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)

1:00/1:00 Couch Stretch

Optional Accessories (Checkmark)

For Quality:

12:00 EMOM

Minute 1 – :25/:25 Russian Twist Medball Throws , Heavy

Minute 2 – 5/5 Hip Airplanes

Minute 3 – 6 x 90 Degree Box Jump (3 Each Direction)

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