December 30, 2021
Beast River Fitness – WOD
MILES DAVIS (Time)
1 Mile Run
50 Push-ups
100 Reverse Lunges
150 Sit-ups
100 Reverse Lunges
50 Push-ups
1 Mile run
Uncategorized
December 29, 2021
Beast River Fitness – WOD
Metcon (Time)
Every 3 min x 7 RNDS
12 KB/DB Snatches / Object ground to overhead
6 Lateral Burpees over Object
12 Swings
6 Lateral Burpees over Object
December 28, 2021
Beast River Fitness – WOD
Metcon (Time)
2 RNDs
50 1-arm-thrusters (25/25) / 25 Pike Push-ups
100 Plank side-to-side Object Drags
50 Air Squats
100 Mtn. Climbers
Abs – (No Measure)
3 RNDs:
8 Hollow Rocks
8 V-ups
8 Knee Tucks
8 Hollow Hold seconds
December 27, 2021
Beast River Fitness – WOD
Metcon (Time)
AMRAP20
400 Run or Cardio of Choice (Run/Bike/Row) (1:30-2:00)
15 Swings (DB/KB/Weighted backpack) or Down Ups
30 Sit Ups
15 Push Ups
December 24, 2021
Beast River Fitness – WOD
The 12 Days of Christmas (Time)
1 Burpee over Bar
2 Thrusters
3 Push Presses
4 Front Squats
5 Power Cleans
6 HSPU / Pike Push-ups
7 Toes To Bar / Knee Raises
8 Wall Balls
9 Box Jumps
10 Push-Ups
11 Pull-ups
12 Oz. or Burpees
75/55, 45/35
DB version: 35/20
How do you do the “12 Days of Christmas” workout?
Like the song the “12 Days of Christmas,”
Complete each exercise in order then work back down to 1, adding one exercise per round.
Like this:
1
2-1,
3-2-1
4-3-2-1, etc.
– all the way to 12-11-10-9-8-7-6-5-4-3-2-1.
Metcon (Time)
12 DAYS – AT HOME VERSION
1 Wall Walk
2 Burpees
3 Push-ups
4 Air Squats
5 Hollow Rocks
6 Piked Push-ups
7 20 Mtn. Climbers
8 Push Ups
9 Air Squats
10 Jump Lunges
11 V-ups
12 Burpees
December 23, 2021
Beast River Fitness – WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 20
50 Double Unders
100-ft. Walking Lunge
100-ft. Bear Crawl
50 DB Snatches alternating (35/20)
100′ is 2X length of gym: Body Weight
December 22, 2021
Beast River Fitness – WOD
Metcon (Time)
Every 10 Minutes x 3 Rounds:
Row 1000m
15 Power Snatches (95/65, 75/55)
20 V-Ups
* Score is sum total to complete each round.
December 21, 2021
Beast River Fitness – WOD
Metcon (AMRAP – Rounds and Reps)
With a Partner:
AMRAP 20:
5 Burpees to target
1 Rope Climb
30 Double Unders
– Alternate full rounds with a partner.
SCALE: 2 Pulls to stand on rope or 5 Strict Pull-ups
December 20, 2021
Beast River Fitness – WOD
HOLLEYMAN (Time)
30 Rounds for Time:
5 Wall Balls
3 Handstand Push-ups / 6 Push-ups / 1 Wall Walk
1 Power Clean (225/155, 185/125, 95/65)
Holleyman is a CrossFit Hero workout. This workout also provides you with a great opportunity to test this month’s weightlifting focus.
STIMULUS: Use a heavyweight you can lift for 3-5 reps in a row. Avoid using a load that will lead to failure.
HSPU: You want an option you can consistently finish in a single set without failure.
Athletes looking to target their strength should use movements that won’t cause failure but will cause them to rest longer between movements and in between sets.
If you are just looking to move through and sweat, consider a moderate loading and substitute push-ups in place of handstand push-ups.
December 19, 2021
Beast River Fitness – WOD
Metcon (Time)
Row Intervals
8 x 300m
1:1 Work : Rest ratio
*Time it takes to complete
Metcon (Weight)
EMOM 8
8 Bench Press
Metcon (Weight)
EMOM 8
8 BB Bicep Curls
Metcon (Time)
Accumulate 3 min bar hang
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