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
Today's WOD
Your workout of the day!
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.
January 20, 2022
Beast River Fitness – WOD
SR – Core Focus!
1: Metcon (No Measure)
EMOM 16
a) 250/200m Row
b) 15 MedBall Situps
c) 10 Burpees over row
d) :60 Plank on elbows
Rest 3 minutes
EMOM 16
a) 12/9c Bike
b) 15 V-ups
c) 4 wall walks
d) 20 Russian Twists – MedBall
January 19, 2022
Beast River Fitness – WOD
Warm-up (No Measure)
Kipping & Pistols
EMOM x 10
:30 / : 30
1) Kipping Pull-up practice
2) Pistol Practice
Find a sub max set of each movement to practice.
Do not go to failure.
3-8 reps
Metcon (Time)
21-18-15-12-9-6-3
Chest To Bar Pull-ups
DB Box Step-Overs (50s/35s)
In the box step-over, there is no requirement to stand tall while on top of the box. Only the athlete’s feet may touch the box. The rep is completed with both feet touch down on the other side of the box.
Every time over the box counts as a rep.
Scale: Regular Pull-ups or bands
January 18, 2022
Beast River Fitness – WOD
Push Jerk (3-3-3-3-3-3)
Every :90 x 6
Metcon (Time)
6 Rounds
8 Shoulder To Overhead (135/95, 95/65)
12/10c Row
STIMULUS: Focus on cycling a medium heavy load. Pick a load to break the S2O in 2-3 sets. Push the row at a pace that athletes can hold onto the barbell.
January 17, 2022
Beast River Fitness – WOD
“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.” – Martin Luther King Jr.
MLK (Time)
19 Burpees
29 Power Clean (95/65, 75/55)
63 HR Push-Ups
64 Wall Balls (24/20)
65 American KBS (53/35)
68 Double Unders
This “MLK Day” Tribute/Memorial WOD is dedicated to Dr. Martin Luther King, Jr. Many WODs have been created in tribute to MLK. This workout follows a rep scheme commemorating significant years in MLK’s life.
1929: Year of his birth.
1963: “I have a Dream” speech
1964: MLK won the Nobel Peace Prize & Civil Rights Act passed.
1965: “How long, not long” speech at Selma Montgomery.
1968: They year he was assassinated.
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