February 1, 2022
Beast River Fitness – WOD
Front Squat (10-8-6-4-2)
Metcon (Time)
10 RNDs
10 Front Rack Lunges (75/55, 45/35))
35 Double Unders / Singles
Uncategorized
January 31, 2022
Beast River Fitness – WOD
Muscle-ups (1-3)
Bar muscle ups.
Metcon (Time)
10 RNDs
3 Bar Muscle Ups / 3 Chest to Bar Pull-ups
6 Burpee Box Jumps
8 DB Snatches (50/35)
January 28, 2022
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
January 27, 2022
Beast River Fitness – WOD
SR: EMOM (Time)
EMOM x 8 RNDs
m1: 15/11c Row
m2: 10 Devil’s Press
m3: 14/10c Bike
m4: 2 Rope Climbs / 4 Hand-Over-Hand
January 26, 2022
Beast River Fitness – WOD
Metcon (Weight)
Heavy Press Complex: Build to Heavy
1 Power Clean
2 Push Press
3 Push Jerk
Bar comes off the floor for this push press / push jerk complex.
Metcon (Time)
7 RNDs
3 HSPU Strict /Box
6 Chest To Bar Pull-ups / Pull-ups
9 Burpee Box Jump Overs
January 25, 2022
Beast River Fitness – WOD
DEATH BY BACK SQUAT (Time)
EMOM: For as Long as Possible
1 Rep in the first minute
2 Reps in the second minute
3 Reps in the third minute
etc.
Weight: 2 options
Body Weight
or
50% of 1 RM
Metcon (AMRAP – Rounds and Reps)
AMRAP 10m
12/10c Row
2,4,6,8,10…Box Jumps
Increase box Jumps Increase by 2 each round.
Score is completed rounds + reps.
January 24, 2022
Beast River Fitness – WOD
Muscle-ups (1-3)
Ring Muscle Ups
– Baby Muscle ups
– Foot Supported
– Feet on box
– Banded
– Muscle-up
Snatch (3-3-3-3-3)
Build to medium heavy 3 Cycled Snatch.
in 10 min.
Metcon (AMRAP – Rounds)
AMRAP 7
3 Ring Muscle-ups
10 Snatch (75/55, 45/35)
Scale Ring muscle ups to feet supported.
or
3 Pull-ups + 3 Diamond push-ups
January 22, 2022
Beast River Fitness – WOD
Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target
January 21, 2022
Beast River Fitness – WOD
WORK YOUR WEAKNESS (AMRAP – Reps)
EMOM x 30
Min1: Cycled Oly – Snatch
Min2: Burpee variation 1: Over Bar
Min3: Ring Bar Muscle Ups
Min4: Burpee variation 2: Box Jump Over
Min5: HSPU / Handstand Walking
Min6: Rest
Use each minute as movement practice.
Pick your challenging movement and work on the refining most challenging aspect you can accomplish repeatedly.
Pick a time domain:
:30 of work or :45 of work and try to hit
consistent reps within each movement.
Can sub other movements or variations in.
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