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Beast River Fitness – WOD

Today has TWO workouts posted.
-Workout #1 is the outdoor WOD that is an outdoor class. The outdoor class meets at the gym.
-Workout #2 is a suggested indoor workout for open gym.

As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them. -John Fitzgerald Kennedy

Metcon

1: Loredo (Time)

6 Rounds for time of:

24 Squats

24 Push-ups

24 Walking Lunge Steps

400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here

Warm-up

0: Warm-up (No Measure)

Suggested timeline for today’s suggested workout 🙂 :

0-20: Warm-Up

20-45: “DT”

30 Seconds Each

With Single Light Dumbbell:

Air Squats

Dumbbell Goblet Squats

Down Dog

Dumbbell Single Arm Russian Swings (15 Seconds Each Side)

Inchworm to Push-up

Dumbbell Single Arm Strict Press (15 Seconds Each Side)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Metcon

1: DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Have fun. Keep your mask on.

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Beast River Fitness – WOD

Today has TWO workouts posted.
-Workout #1 is the outdoor TRACK WOD that is an outdoor class. The outdoor class meets at the East River Park Track.
-Workout #2 is a suggested indoor workout for open gym.

DAILY MINDSET
“True strength is the courage to admit weakness.”

Show me an athlete who is afraid to look bad, silly, or stupid… and I’ll show you back an athlete who will lose every time.

Vulnerability is a hot theme nowadays, and rightfully so.
It’s the first step, and arguably most challenging, in facing our fears. It’s an extension of the “awareness” phase, where we admit to ourselves (and potentially to others), that we have soft spots. And much like many other aspects in life, awareness is everything.

Gone are the days where “toughness” is summarized with gritted teeth and bad attitudes. Real mental toughness is facing the demons, the skeletons in the closet, the soft spots, and going on the attack.

Show me an athlete who is willing to look bad, silly, or stupid… and I’ll show you back a very powerful competitor.

Metcon

1: Metcon (Time)

“Born to Run”

For Time:

400 Meter Run, 21 Burpees

400 Meter Run, 15 Burpees

400 Meter Run, 9 Burpees

200 Meter Run, 21 Air Squats

200 Meter Run, 15 Air Squats

200 Meter Run, 9 Air Squats
Meeting Location:

-East River Park Track 🏃‍♂️

Equipment Required:

-None!

Warm-up

0: Warm-up (No Measure)

Suggested timeline for today’s suggested workout 🙂 :

0-15: CrossFit Warm – Up

15-30: G-EMOM

35-45: G-WOD

1: The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Subs:

Supermans for back extensions

Ring Rows if needed for pull-ups

HR Pushups if needed for Dips

Gymnastics

2: Gymnastics EMOM 3 (Kip/Tripod/Pistols) (No Measure)

12m EMOM

a) 10 kips / 15 kips / 10 7-kips

b) hold tripod 45s / 6 tripod straddle to headstand / 6 tripod pike to headstand

c) 12 alternate leg candlesticks / 12 alternate leg candle sticks w/ medball / 12 pistols, alternating

This EMOM has 3 different movements with 3 suggested levels of difficulty for each movement. Perform the highest level difficulty you can do within each minute.

3: Metcon (Time)

For time:

15 Strict Pull Ups

30 HR Pushups

30 Alternating Lunges

10 Strict Pull Ups

20 HR Pushups

20 Alternating Lunges

5 Strict Pull Ups

10 HR Pushups

10 Alternating Lunges

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Beast River Fitness – WOD

Open Gym + Outdoor WOD

DAILY MINDSET
“Build before you have to.” – James Clear

We are creatures that respond very, very well to pressure situations.
If we are studying for a test, cramming the day before tends to nearly be “magical”. Under such external pressures, we create this urgency that drives results.

But – what if we don’t need that external pressure?
What if we can create it for ourselves, internally, for everyday use?
What a weapon that would be.

Build the skill set before you need to use it.
Build the knowledge before you need to know it.
Be ahead of the game. So that when it comes, we’re playing it, and not vice versa.
Create the urgency today through a commitment to ourselves. Always an eager student.

Metcon

1: Metcon (Time)

Outdoor WOD:

5 Rounds:

30 Air Squats

30 Sit-ups

30 Weighted Object Snatches

Warm-up

0: Warm-up (No Measure)

Suggested timeline for today’s suggested workout 🙂 :

0-10 Warm-Up

10-25: Power Cleans

25-45: Front Squats

30 Seconds Each

Plate Hops

Glute Bridges (Feet on Plate)

Lateral Squats

Plate Hops

Single Leg Glute Bridges (30 Seconds Each)

Wall Squats

Plate Hops Video

Glute Bridge Walkouts

Plate Counterbalance Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats
https://www.youtube.com/watch?v=1zSECvHUxcU&ab_channel=CompTrainClass

https://www.youtube.com/watch?v=iRImeYTD2jU&feature=youtu.be&ab_channel=CompTrainClass

https://www.youtube.com/watch?v=g6VIE3P2hLE&ab_channel=CompTrainClass

Strength

1: Power Clean (Work up to moderate weight. 5×2 @ 70-80%)

2: Front Squat

10 Reps @ 67% 1RM

8 Reps @ 74% 1RM

6 Reps @ 80% 1RM

4 Reps @ 85% 1RM

2 Reps @ 90% 1RM

Rest as need between sets BUT 15 minute time cap for all sets.

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Beast River Fitness – WOD

AM Outdoor WODs + Open Gym Sessions

Metcon

1: Metcon (AMRAP – Rounds and Reps)

Outdoor WOD

20M AMRAP:

10 Single Dumbbell Thrusters (50/35)

10 Single Dumbbell Bent Over Rows (Each Side)

Run 200m between each round

Warm-up

0: Warm-up (No Measure)

Suggested timeline for today’s suggested WOD:

0-15: Warm Up

15-35: Clean and Jerks

35-45: Mini Burner

1 Minute Each

Active Samson + Air Squats

Barbell Warrior Squats

Hollow/Arch Holds (30 Seconds Each) Hollow Video Arch

Barbell Bent Over Rows

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Strength

1: Clean and Jerk (Build up to a heavy double )

Metcon

2: Metcon (Time)

12-9-6-3

Ground to Overhead 135/95

Burpees Over the Bar

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Visit our COVID Corner for more information on our new health policies:
https://beastriver.com/covid

Beast River Fitness – WOD

Today has TWO workouts posted.
-Workout #1 is the outdoor WOD that is an outdoor class. The outdoor class meets at the gym.
-Workout #2 is a suggested indoor workout for open gym.

DAILY MINDSET
“Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.” – Benjamin Franklin

The musician doesn’t learn by listening. The musician learns, by playing. It’s how the mind, in its ever plastic state, adapts. It responds to application.

In the “Cone of Learning” (Edgar Dale), we learn:
10% of what we read.
20% of what we hear.
30% of what we see.
50% of what we hear and see.
70% of what we say and write.
90% of what we actually participate in.

Information without application, is knowledge.
Information with application, is wisdom.

Metcon

1: Metcon (Time)

Outdoor WOD Part 1:

“The Longest Mile” (reference 25AUG20)

For time:

2 Rounds:

25 Burpees

200m Run

25 Air Squats

200m Run

Then:

2 Rounds:

25 Sit-ups

200m Run

25 HR Push-ups

200m Run
Meet @ East River Park Track 🏃‍♀️ for Outdoor WOD

2: Metcon (No Measure)

Outdoor WOD Part 2:

AFTER PARTY

Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:

Calves

Hamstrings

Quads

Glutes

Warm-up

0: Warm-up (No Measure)

Suggested timeline for today’s suggested workout 🙂 :

0-10: Warm-Up

10-30: G-Strength

30-45: Core Strength

6 Minutes For Quality

10 Burpees

20 Bodyweight Reverse Lunges (10 Each Side)

30s Farmers Carry Hold (30s Each Side)

Strength

1: Metcon (No Measure)

Gymnastics Strength:

16m AMRAP – 1 minute at each station, 4 Rounds:

1) 5-10 Ring Rows / Banded Pull-ups / Pull-Ups

2) 5-10 HR Push-Ups / Ring Dips

3) 6-12 Jumping Air Squats / Alternating Pistols

4) Rest

2: Metcon (No Measure)

Core Strength:

12m AMRAP – 1 minute at each station, 4 rounds:

1) 5-10 Situps / V-Ups from a hollow body

2) 30s Plank / Headstand Hold / Handstand Hold

3) 30s Bar L-Sit / K290

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Additional Programming Resources:

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Visit our COVID Corner for more information on our new health policies:
https://beastriver.com/covid

Beast River Fitness – WOD

Today has TWO workouts posted.
-Workout #1 is the outdoor TRACK WOD that is an outdoor class. The outdoor class meets at the East River Park Track.
-Workout #2 is a suggested indoor workout for open gym.

DAILY MINDSET
“Your actions speak so loudly that I can’t hear what you’re saying.”

It’s not about what we talk about, but what we tolerate.

When we think of our greatest role models, those we truly look up to in life, there’s a consistent commonality we’ll notice… their action under adversity. They achieved something great, under incredibly hard circumstances. They overcame a specific challenge in their darkest hour. And for that, we remember them.

Our identity isn’t shaped by the good times… but the challenging ones. In those moments, it’ll never be about what we say, but what we do.

Metcon

1: Metcon (Time)

TRACK WOD:

2 rounds for time of:

Run 1 mile

100 sit-ups
This workout meets at the East River Park Track 🏃‍♂️.

https://www.crossfit.com/200816

Warm-up

0: Warm-up (No Measure)

Suggested timeline for today’s suggested workout 🙂 :

0-15: CrossFit Warm – Up

15-30: G-EMOM

35-45: G-WOD

1: The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Subs:

Supermans for back extensions

Ring Rows if needed for pull-ups

HR Pushups if needed for Dips

Gymnastics

2: Gymnastics EMOM 2 (No Measure)

12m EMOM

A) 10 Strict Ring Dips

B) 5xTripod to Headstand

C) 45s hold in air squat

B) pike or straddle to head stand. Slow and controlled pike to floor for negative

C) try to squat with feet progressively closer together each round. Heels down.

3: Metcon (Time)

For time:

30 Box Jumps 30/24

15 Inverted Burpees

20 Box Jumps

10 Inverted Burpees

10 Box Jumps

5 Inverted Burpees
https://www.youtube.com/watch?v=M6_nkTKhaFY&ab_channel=CrossFit%C2%AE

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Visit our COVID Corner for more information on our new health policies:
https://beastriver.com/covid

Beast River Fitness – WOD

Open Gym + Outdoor WOD

DAILY MINDSET
“Intention drives behavior.”

If we were to walk into the grocery store with a list of eight items to purchase, we’re in there for 10 minutes.

If we were to walk into the grocery store without a list, we end up walking the isles for 30 minutes, and find ourselves staring at a box of Twinkies in the dessert isle.

Our behavior is what is going to define our success. And it is no different than the grocery list in our pocket. Line items of decisions and principles that we choose.

Intention is everything.

Metcon

1: Metcon (Time)

Outdoor WOD:

On the 4:00 x 5 Rounds:

200 Meter Weighted Run

20 Alternating Weighted Object Snatches

10 Lateral Burpees Over Weighted Object

Post slowest time to WODIFY

Warm-up

0: Warm-up (No Measure)

Suggested timeline for today’s suggested workout 🙂 :

0-10 Warm-Up

10-25: Power Snatches

25-45: Back Squats

30 Seconds Each

Active Spidermans

PVC Pass Throughs

Inchworm to Push-ups

PVC Overhead Squats

Mountain Climbers

PVC Sotts Press

Overhead Squat Biased Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Behind the Neck Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Strength

1: Power Snatch (Work up to moderate weight. 5×2 @ 70-80%)

2: Back Squat

10 Reps @ 67% 1RM

8 Reps @ 74% 1RM

6 Reps @ 80% 1RM

4 Reps @ 85% 1RM

2 Reps @ 90% 1RM

Rest as need between sets BUT 15 minute time cap for all sets.

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Visit our COVID Corner for more information on our new health policies:
https://beastriver.com/covid

Beast River Fitness – WOD

Open Gym Sessions Only Today

DAILY MINDSET
“It doesn’t matter when we start. It doesn’t matter where we start. All that matters is that we start.”

If you’re human, you’ve felt the burn of waiting too long.
Felt the pain of a missed opportunity, not due to action, but mis-action.

It is wise of us to recognize that it is a human condition to await the better setup. It is our nature to be risk-averse. We want safety, and guaranteed results. Yet the unfortunate guarantee there is that we’ll wake tomorrow in the same place we are today… if not worse.

Just start.
Whatever it is, you’re not too old. You’re not too young. You’re not too busy, too poor, too unprepared. You’re not too tired, too uneducated, and you’re not too weak. You’re ready. The perfect time is now.

Warm-up

1: Warm-up (No Measure)

Suggested timeline for today’s suggested WOD:

0-15: Warm Up

15-35: Barbell

35-45: Metcon

1 Minute Each

Down Dog

Box Step-ups

Active Spidermans

Lateral Box Step-Overs

3 Frog Hops + 6 Air Squats (AMRAP For Quality)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats
https://www.youtube.com/watch?v=d4ib5o5BST0&feature=youtu.be

Strength

1: Power Clean + Push Jerk (Build up to a heavy single without missing.)

Metcon

2: Metcon (Time)

“Jumpin’, Jumpin'”

12-9-6:

Burpee Box Jumps (24″/20″)

Power Clean and Jerks (95/65)

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Announcements

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Visit our COVID Corner for more information on our new health policies:
https://beastriver.com/covid

Beast River Fitness – WOD

TRACK Day + Open Gym
Today has TWO workouts posted.
-Workout #1 is the TRACK WOD. This workout meets at the East River Park Track.
-Workout #2 is a suggested indoor workout for open gym.

DAILY MINDSET
“Well done is better than well said.” – Benjamin Franklin



Talk is cheap.
Anyone can talk.
Only the few, choose to do.

There will be a point today where we will feel compelled to express our thoughts to someone. Maybe it’s how something could be done better.

Press pause in that moment. “Ductus Exemplo” is a Latin phrase that translates to: “Lead by Example”. Actions will always speak louder than any words.

WD > WS.

Metcon

1: 5k Run (Time)

Max Effort 5k Run
-Yes, another time trial track day. If this makes your stomach flutter then you KNOW you need to do it.

-Meet @ East River Park Track 🏃‍♀️ for Outdoor WOD.

-Try to run in ability groups to push yourself.

-Bring a GPS watch, if you have one, pick an ambitious pace and try to hold it.

–https://www.gmap-pedometer.com/?r=7536082

Warm-up

0: Warm-up (No Measure)

Suggested timeline for today’s suggested workout 🙂 :

0-15: Warm-Up

15-20: Mobility

25-40: AMRAP

1 Minute Each

Active Samson + Air Squat

Shoulder Taps

Lateral Squats

Push-up to Down Dog

Wall Squats

Hollow Hold

MOBILITY

Banded 3-Way Shoulder: 30 Seconds Each Position & Side

Banded Hamstring Stretch: 1 Minute Each Side

-Stretch/mobilize what you feel needs some TLC
https://youtu.be/0JfPWFg3uQ0

https://youtu.be/PzAKnSyF8gA

Metcon

1: Metcon (AMRAP – Rounds and Reps)

“Time After Time”

AMRAP 5:

5 Strict Pull-ups

10 Push-ups

15 Air Squats

Rest 1 Minute

AMRAP 5:

5 Pull-ups

10 Push-ups

15 Air Squats

Rest 1 Minute

AMRAP 5:

5 Chest to Bar Pull-ups

10 Push-ups

15 Air Squats
-If you have a hard time breathing through a sweaty mask bring extra ones, change masks every 5 minutes during the rest time.

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Visit our COVID Corner for more information on our new health policies:
https://beastriver.com/covid

Beast River Fitness – WOD

Open Gym + Outdoor WOD Day

Today has TWO workouts posted.
-Workout #1 is the outdoor WOD that is an outdoor class. The outdoor class meets at the gym.
-Workout #2 is a suggested indoor workout for open gym.

DAILY MINDSET
“Choices reveal our intentions.”

Every choice we make today is a vote in a certain direction.

If we choose to hit the snooze button today, we are more likely to hit it again tomorrow.
If we choose to have the snack we shouldn’t be having today, we’re more likely to have the same tomorrow.

If we choose to allow negative thoughts to take hold in our mind, we’re more likely to let additional ones consume the rest of our lives.

We realize that the choices we make ultimately will result in the person we become.
Accountable to our thoughts, responsible to our actions.

Metcon

1: Metcon (Time)

Outdoor WOD Part 1:

For Time:

50 Double Unders / Penguin Hops

25 Weighted Object Ground to Overheads

40 Double Unders / Penguin Hops

20 Weighted Object Ground to Overheads

30 Double Unders / Penguin Hops

15 Weighted Object Ground to Overheads

20 Double Unders / Penguin Hops

10 Weighted Object Ground to Overheads

10 Double Unders / Penguin Hops

5 Weighted Object Ground to Overheads

25m Time Cap.

Warm-up

0: Warm-up (No Measure)

Suggested timeline for today’s suggested workout 🙂 :

0-15: CFWU

15-35: G-EMOM 1

35-45: Body Armor

1: The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Subs:

30s Archold for back extensions

Ring Rows for Pullups if needed

HR Pushups for Dips

Gymnastics

2: Gymnastics EMOM 1 (No Measure)

12m EMOM

A. Pull up bar Complex

B. 10 Pistols, alternating

C. Static Hold

Bar complex is

3 Strict, 6 Kipping/Butterfly, 3 T2B

Static Hold is

Tuck/L hang or L sit

Metcon

3: Metcon (No Measure)

Body Armor

3 Sets of 15: Weighted Glute Bridges

3 Sets of 12: Double Kettlebell Front Rack Box Step-Ups (6 Each Leg)

3 Sets of 9: Strict Toes to Bar

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