October 14, 2022
Beast River Fitness – WOD
EASY MARY (AMRAP – Rounds and Reps)
AMRAP 20
5 HSPU
10 Pull-ups
25 Air Squats
Scale:
5 Negatives / 5 Seated DB Strict Press
5 Pull-ups / Banded / Ring Rows
Today's WOD
Your workout of the day!
October 13, 2022
Beast River Fitness – WOD
LINCHPIN TEST 12 (Time)
For Time:
400m run
15 Snatch (95/65)
3 Rope Climbs
400m run
12 Snatch
2 Rope Climbs
400m run
9 Snatch
1 Rope Climb
Scale: (65/45)
October 12, 2022
Beast River Fitness – WOD
Mini Total
We’ll hit two main lifts today for a ‘mini crossfit total’ consisting of the Push Press & the Back Squat.
Athletes will Work up their push-press solo or with a partner. After which, athletes will move onto their Back Squat.
A PR is a PR no matter if it is 1lb or 10 lbs… Take the small win first and decide if another attempt is desired.
Push Press (10 BB / 5-5-3-1-1 / 1-1-1
Make 3 Attempts at your max.
Suggest final: 95%, 98%, 101%)
Find a heavy single.
Athletes must lock knees and legs, any re-bending is a Push Jerk – thus a no-rep for this movement.
Use small jumps closer to max.
Back Squat (10 BB / 5-5-3-1-1 / 1-1-1
Make 3 Attempts at your max.
Suggest final: 95%, 98%, 101%)
Find a heavy single.
Mini-Total (Weight)
Score is the combination of your Push Press & Back Squat.
Metcon (AMRAP – Rounds and Reps)
AMRAP 6 min
5 Burpees
10 V-ups
20 Jump Rope Singles
October 11, 2022
Beast River Fitness – WOD
CARDiO’s (Time)
30c/22c Bike
Rest 2m
1000/800m Row
Rest 2m
1 mile run
Score is total time with rest.
Athletes can complete the three cardio movements in any order they choose.
October 10, 2022
Beast River Fitness – WOD
Re-Test Week
This week we let’s re-test the moves of this cycle from week of Aug. 15th. Get some rest, drink water, sleep well and lift things! Let’s GO!!
Clean Complex (1-1-1-1-1-1)
1 Power Clean
1 Hang Squat Clean
1 FS
Build to a heavy single.
SEND (Time)
30/24c Row
20 Burpee Box Jump Over
10 Clean (185/125)
cap 7min
S: 115/85
Rx: 185/125
October 9, 2022
Beast River Fitness – WOD
October 8, 2022
Beast River Fitness – WOD
HURRY UP AND HOLD (AMRAP – Reps)
EMOM (:30/:30) X 4 Rounds
Rnd 1: Hold First
Rnd 2: Hold Second
Rnd 3: Hold First
Rnd 4: Hold Second
Rnd 1: (:30/:30)
m1: OH DBL KB Hold / Push Press (35/18)
m2: Rest
m3: Goblet Wall Sit / Goblet Squats (35/18)
m4: Rest
m5: Plank Hold / HR Push ups
m6: Rest
m7: Hollow Hold / V-ups Knee Tucks
m8: Rest
Score: 1 rep = 1p point
Subtract -1 point for every second of the hold athletes cannot complete.
ex:
Squat 30 reps = 30pts
Hold 20s of 30 = subtract -10 points
Total is 20 points
October 7, 2022
Beast River Fitness – WOD
Metcon (Time)
21*15*9*
Thrusters
Burpees over Bar
*500/400m Row
Scl: 65/45
Rx: 95/65
Rx+: 115/85
October 6, 2022
Beast River Fitness – WOD
Metcon (AMRAP – Reps)
In 3min Complete:
B and Back Run
Max Rope Climbs
Rest 2 min
In 3min Complete:
B and Back Run
Max Wall Balls (20/14)
Rest 2 min
In 3min Complete:
B and Back Run
Max DB Snatch (50/35)
Rest 2 min
Repeat for a total of 2 rounds at each.
Score is total reps of max movements.
October 5, 2022
Beast River Fitness – WOD
Back Squat (5-5-3 / 5-3-1+)
%: 40-50-60 / 75-85-95
– Use 90% of your 1 RM to determine percentages.
– If repeating from last Wendler cycle increase weight by 5-15 lbs to find a challenging last set.
Re-testing full MAX next week so stay under max, but push something approaching top percentage.
Metcon
Metcon (Time)
7 Rnds
7 Front Squat
6 Burpees
5 Toes to Bar
Scl: 65/45
Rx: 95/65
(Cap 8 min)
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