October 25, 2021
Beast River Fitness – WOD
“I’m so glad I live in a world where there are Octobers.” ~ L.M. Montgomery
GOOD & PLENTY (Time)
4 Rounds For Time:
400m Run
10 Deadlifts
8 Burpees over the Bar
(205/135, 185/125, 95/65)
+225
Uncategorized
October 23, 2021
Beast River Fitness – WOD
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
October 22, 2021
Beast River Fitness – WOD
Headstand / Handstand Hold (Time)
5 Attempts for time:
Progressions
1a) Tripod Headstand
1b) Tripod Headstand knees off
1c) Tripod Headstand: legs straight
2) Wall facing
3) Free standing
Time Benchmarks:
A) :05 seconds
B) :10 seconds
C) :20 seconds
D) :30 seconds
– Once you can do :20s in a given progression, move on to the next.
Bike Row Run (Time)
35c/25c Bike
550m/450c Row
1 mile run
October 21, 2021
Beast River Fitness – WOD
“Discipline is choosing between what you want now, and what you want most.” — Abraham Lincoln
Strength
Pull-ups (1-2-3…)
– Warm-up with a couple of VERY small sets and then give it a go with a MAX set of pull-ups
– Strict or
– Kipping
A) Chin must get above top of bar.
B) Arms must reach full lockout at bottom.
C) Start from dead hang
Weighted Pull-ups (1-1-1-1-1)
-Prioritize which pull-up test you want to know the result.
– If you want to know your max weighted pull-ups, then test that first.
-Your second choice will be much more challenging after you previously max out.
Metcon
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
October 20, 2021
Beast River Fitness – WOD
Snatch (1-1-1-1-1-1)
– Build to a new 1 RM
– Single all the way
– Take your time between attempts
Metcon (Time)
For Time:
100 DU Buy-in
25 Double KBS
50 Alternating. KB/DB Push Press (25/25)
30 TTB
35/26
+53/35
October 19, 2021
Beast River Fitness – WOD
“Integrity is not a noun. It’s a verb.”
Bench Press (3-3-3-3-3-3…)
Baseline set: 3RM
– Slowly build to a heavy 3 and lets see where we are.
– Get a spotter for these sets and take a lot of rest on your heavy attempts.
Metcon
WE BECAME (Time)
For Time:
1,000/800m Row
50 DB Snatches
25 Burpees
50/35
+70/53
October 18, 2021
Beast River Fitness – WOD
“We often gain awareness through a baseline comparison between now and next.” – Sharon Weil
Front Squat (3-3-3-3-3-3…)
Baseline set – 3RM
– Lets see where we are in the front squat.
– Build over your sets.
– Squat as low as your mobility allows and stay as upright as possible.
– USE PADS
Shoulder Press (2-2-2-2-2)
Find a 2RM on your Strict Press
– Strict Press, NOT Push Press
– Lock the legs and drive the bar.
– Avoid bending at the knees for help.
Abs – (No Measure)
3 RNDs:
8 Hollow Rocks
8 V-ups
8 Knee Tucks
8 Hollow Hold seconds
October 16, 2021
Announcements
👻🍿Movie Nights! – Thursday 14th and 21st 7:30pm @ the gym
💪 ReVis Week: Oct 18th (Re-Visiting from week of Aug. 23rd)
🤝 Fundraiser workout Forging Youth Resilience: Sat 16th (suggested $10-$25 to fundraiser)
🎃👻 Halloween Workout Sat 30th – DRESS UP! Costumes Welcome & Encouraged!
Beast River Fitness – WOD
ALL PROCEEDS GO DIRECTLY TOWARD ‘F.Y.R.’S’ MISSION OF EMPOWERING MENTAL AND PHYSICAL STRENGTH IN YOUTH ACROSS THE NATION.
SUGGESTED DONATION IS $25 DIRECTLY TO FYR.
IGNITE (Time)
Buy in: 20 Burpees
150 DU / 300 Singles
80 Abmat Sit-ups
60 Wall Balls
40 Body Weight Alternating Lunges
20 Power Cleans (135/95, 95/65, 75/55)
Cash out: 200m Row
ALL PROCEEDS GO DIRECTLY TOWARD ‘F.Y.R.’S’ MISSION OF EMPOWERING MENTAL AND PHYSICAL STRENGTH IN YOUTH ACROSS THE NATION.
()
October 15, 2021
Announcements
👻🍿Movie Nights! – Thursday 14th and 21st 7:30pm @ the gym
💪 ReVis Week: Oct 18th (Re-Visiting from week of Aug. 23rd)
🤝 Fundraiser workout Forging Youth Resilience: Sat 16th (suggested $10-$25 to fundraiser)
🎃👻 Halloween Workout Sat 30th – DRESS UP! Costumes Welcome & Encouraged!
Beast River Fitness – WOD
“Water the flowers, not the weeds.”
CARRY CHERRY (Time)
3 Rounds for time:
100m Farmer Carry – Left KB
100m Farmer Carry – Right KB
20 KB Goblet Squats – same weight
20 Push-ups
20 KB Snatch
53/35/26
100m Farmer Carry:
To Ave C Corner fire hydrant and back
or
3x Down and back inside length of gym
Pedestrians have the right of way. Walk around fellow NY’ers. (more fitness)
– Can use Dumbbells or Kettlebells
October 14, 2021
Announcements
👻🍿Movie Nights! – Thursday 14th and 21st 7:30pm @ the gym
💪 ReVis Week: Oct 18th (Re-Visiting from week of Aug. 23rd)
🤝 Fundraiser workout Forging Youth Resilience: Sat 16th (suggested $10-$25 to fundraiser)
🎃👻 Halloween Workout Sat 30th – DRESS UP! Costumes Welcome & Encouraged!
Beast River Fitness – WOD
FOR THE CANDY (No Measure)
EVERY 5min x 2 Rounds
400m Row
400m Run
Rest 2min
EVERY 5min x 2 Rounds
400m Row
40 DU / 100 SU
40 Sit-ups
Rest 2min
EVERY 5min x 2 Rounds
25cal Bike
200m Run
*Small Rest in EMOM after completion of movements.
* Rest 2min between stations
Copyright Leon Barbell LLC ©2023 all rights reserved
CrossFit East River | The East Village's Fittest Gym