Today's WOD

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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.

Read More

Announcements

Additional Programming Resources:

Self-Guided Programming Resources

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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Announcements

Additional Programming Resources:

Self-Guided Programming Resources

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
“We’re so busy watching out for what’s just ahead of us that we don’t take time to enjoy where we are.” – Bill Watterson

“Satisfied” feels like a dangerous word.

As competitors, we’re always striving for betterment. Through an everlasting hunger to improve, we wake each day looking to press forward. Although a phenomenal quality, this can be a double-edged sword.

We can fall into the trap of telling ourselves, “I’ll be happy when”. I’ll be happy when I make this PR, get that job, or buy that home. Yet, the finish line always moves. As soon as we do reach that PR, we’re immediately turning to thinking about the next.

The call to action is to appreciate where we are today. To reflect not just on the “to improves”, but to reflect on the positives. The accomplishments. To be proud of where we’ve come from, and where we’re about to go.

Metcon

1: Metcon (Time)

Track WOD Part 1:

400m Easy Pace

-Rest 2-3 minutes

400m SPRINT (post this time to WODFIY)

-Rest 3-4 minutes
This workout meets at the East River Park Track 🏃‍♂️.

2: 1-Mile Run (Time)

Max Effort 1-Mile Run
Track WOD Part 2.

Warm-up

0: Warm-up (No Measure)

Suggested timeline for today’s suggested workout 🙂 :

0-15: Warm Up

15-35: Slow Burner

35-45: Stretching/Mobility

30 Seconds Each

Single Leg Glute Bridges (Each Side)

Kettlebell Deadlifts

Glute Bridges

Russian Kettlebell Swings

Glute Bridge Walkouts

Kettlebell Goblet Squats

Pausing Back Squats (2 Seconds in Bottom)

Metcon

1: Metcon (AMRAP – Rounds and Reps)

20m AMRAP @ a steady pace:

15 Wall Balls 20/14

15 Kettlebell Swings 20/14

15 HR Pushups

15 Ab Mat Situps

2: Metcon (No Measure)

Suggested Stretching:

-Tspine smash w/ double lax ball 90second+

-Hamstring stretch 90 seconds+ each side

-Couch stretch
https://www.youtube.com/watch?v=0TvZq5G4jHY&ab_channel=LNPFitness

https://www.youtube.com/watch?v=wiS23PuSmPI&ab_channel=LukaHocevar

Read More

Announcements

Additional Programming Resources:

Self-Guided Programming Resources

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
“”Most people think they lack motivation when they really lack clarity.”” – James Clear

Rowing harder doesn’t help if the boat is headed in the wrong direction.

When was the last time you sat quietly on where you would be in a year from today?
5 years from today? 10 years? 20 years?

It’s blurry, and should be. Yet this pivotal step is far too often missed, rushed, or even avoided all together. The result: we climb a ladder to a window we never fully intended to climb into.

This is where working harder meets working smarter.

In this journey, clarity is a weapon. It will bring light to situations where we need patience, and to others where we need action. Our guardrails as we steamroll down the highway, as effort and drive is our strength. We just need to continue to point ourselves in the right direction.

Metcon

1: Metcon (AMRAP – Rounds and Reps)

Outdoor WOD:

AMRAP 20:

50 Single Weighted Squats

40 Single Weighted , Alternating, Snatches

300′ Walking Lunge

200 Meter Weighted Farmer’s Carry (switch hands each 100m)

Warm-up

0: Warm-up (No Measure)

Suggested timeline for today’s suggested workout 🙂 :

0-15: Warm-Up

15-20: Mobility

20-40: Front Squats

30 Seconds Each

Single Leg Glute Bridges (Each Side) Video

Kettlebell Deadlifts

Glute Bridges Video

Russian Kettlebell Swings

Glute Bridge Walkouts Video

Kettlebell Goblet Squats Video

Pausing Back Squats (2 Seconds in Bottom)

MOBILITY

Couch Stretch: 1 Minute Each Side

Pigeon Pose: 1 Minute Each Side

PVC Front Rack Stretch: 45seconds each side
https://www.youtube.com/watch?v=a5nBPPyg2oQ&ab_channel=PowerMonkeyFitness

Strength

1: Front Squat (Every 90 for 12 seconds x 4 reps )

-Warm-up your front squat

-When warmed up add weight every 90 seconds for 12 minutes (8 sets). Post your heaviest weight.

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Announcements

Additional Programming Resources:

Self-Guided Programming Resources

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

Beast River Fitness – WOD

AM Outdoor WODs + Open Gym Sessions

DAILY MINDSET
“Champions aren’t addicted to tomorrow because they are too busy focusing on today.” – Nick Saban

To a certain extent, everyone understands the logic behind staying present.
They understand the benefits of focusing on the here and now, void of concern, worry, and speculation of what’s “next”.
Yet when the heat is on, it’s also quite clear to all of us that this is an easier said than done task, where many struggle… and fall.

The root of this problem is something we can all relate to – fear.
The False Reality Appearing Real.

The incorrect belief that we need to act or perform a certain way today, or we won’t reach our goals tomorrow. This is where, in those moments where the mind wanders, we want to center ourselves on something specific:

The goal is not to be perfect tomorrow.
The goal is to be better… today.

Metcon

1: Metcon (Time)

Outdoor WOD:

3 Rounds:

600 Meter Run

6 Rounds of “The Chief”

1 Round of “The Chief”:

3 Weighted Object Power Cleans

6 Push-ups

9 Air Squats

1: Metcon (Time)

Outdoor WOD:

3 Rounds:

600 Meter Run

6 Rounds of “The Chief”

1 Round of “The Chief”:

3 Weighted Object Power Cleans

6 Push-ups

9 Air Squats

1: Metcon (Time)

Outdoor WOD:

On the 3:00 x 7 Rounds:

15 Weighted Goblet Squats

12 Alternating Weighted Snatches

9 Lateral Burpees Over Object

Post slowest round to comments

Warm-up

0: Warm-up (No Measure)

0:

Suggested timeline for today’s suggested workout 🙂 :

0-10: Warm-Up

10-20: Front Squat/Clean Mobility

20-45: Cleans!

30 Seconds Each

PVC Pass throughs

Side to side squats

PVC Around the Worlds

PVC Overhead Squats

MOBILITY

Wall Twist Squat: 1 Minute (Each Side)

PVC Wall Squats: 30 Seconds

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats
https://youtu.be/UwQq3bBwH6o

http://youtu.be/pktIjwNiuYE

Strength

1: Hang Clean (5×3 – moderate weight, 5 sets of triples)

-Take A LOT of time to warm this lift up.

-Full squats for those who can.

-Hang Power Clean + Front Squat for those still working on technique.

Read More

Announcements

Additional Programming Resources:

Self-Guided Programming Resources

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
“”Discipline is choosing between what you want now, and what you want most.” – Abraham Lincoln

The desire to seek immediate gratification can be our mortal enemy. It drives us towards the comfortable choice. The safer option, or the compromise.

What we lack in those weak moments is discipline. Discipline is the willingness to stick to goals we set out to do. Emotions and conditions can tempt to sway us, where our discipline can see the temptations for what they are, and make the right decision.

This skill, as it truly is one that we can practice, has been linked many times over to being a critical component of success.

What our emotions drive us towards today, may very well be directly against what we want in the long run. So we must question them. Stacked side by side, here we need to choose. Which one do we want more? There can only be one.

Warm-up

1: Warm-up (No Measure)

Suggested timeline for today’s suggested WOD:

0-15: Warm Up

15-35: Push Press

40-45: Metcon

2 Rounds

30 Seconds Each

Slow Burpees

Arch Hold

Straight Leg Sit-ups

PVC Z-Press

PVC Pass Throughs

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: Push Press (Heavy set of 3, DS @ 95/90)

Metcon

2: Metcon (AMRAP – Rounds and Reps)

5m AMRAP “Grip and Rip”

5 Deadlifts 95/65

5 Hang Power Cleans

5 Shoulder to Overheads

Read More

Announcements

Additional Programming Resources:

Self-Guided Programming Resources

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
“Integrity is not a noun. It’s a verb.”

Just about everyone “knows” right from wrong. And if one knows right from wrong, they could be said to “have integrity”, as they possess the requisite knowledge. Yet, we know that’s not what real integrity is – as not everyone acts with so.

The paradigm shift is as powerful as it is simple: every day, we wake to a chance to live a life of integrity. For some, this may be the sustainment and building upon yesterday. To others, it’s a new chance. A new chance to begin again, and to change the course of what “was”, to what “is”.

Integrity is an every-day-thing. It’s a lens we live our lives through. Yesterday matters, but not nearly as much as right now.

Metcon

1: Metcon (Time)

Outdoor WOD “Spin Move”

For Time:

800 Meter Run

3 Rounds:

50 Double Unders / Penguin Hops

25 V-Ups

15 Push-ups

800 Meter Run

3 Rounds:

50 Double Unders / Penguin Hops

25 V-Ups

15 Push-ups

800 Meter Run
Meet @ East River Park Track 🏃‍♀️ for Outdoor WOD

Warm-up

0: Warm-up (No Measure)

Suggested timeline for today’s suggested workout 🙂 :

0-10: Warm-Up

10-20: Mobility

20-25: Setup AMRAP

25-40: AMRAP

3 Rounds with a light kettlebell

5 kettlebell circles around your head, each direciton

10 goblet squats

30 second hold bottom of squat

3 Rounds with a workout weight kettlebell

5 Thrusters Right

5 Kettlebell Swings – American

5 Thrusters Left

-Stretch/mobilize what you feel needs some TLC

Metcon

1: Metcon (No Measure)

15m AMRAP – steady pace (recovery workout)

10 KB Swings 53/35 OR 72/53

15 Wall Balls 20/14

20 Box Step Ups 20/12

Read More

Announcements

Additional Programming Resources:

Self-Guided Programming Resources

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
“Champions don’t blame the tools they’ve been given. Champions sharpen them.”

Abraham Lincoln once wrote that if he had six hours to cut down a tree, he would spend the first four sharpening the axe.

It doesn’t matter where you started, or even where you’ve been. All that matters is two questions. Where do you want to go, and how hard are you willing to work to get there. We have what we need. Everyone does. The separation comes down to who is willing to do the work.

Never whine.
Never complain.
Never make excuses.

Metcon

1: Metcon (Time)

Part 1: Get in a group of 2-3 people with similar running speeds.*

Part 2: Run HOP SCOTCH as a group.

* No larger that 2-3 people in order to maintain social distancing.

** Base pace off of 1 mile run pace.

*** Set pace to slowest member of group.

HOP SCOTCH (test Aerobic Threshold)

200m run at easy pace

100m sprint

400m run at easy pace

100m sprint

600m run at easy pace

100m sprint

800m run at easy pace

100m sprint

1000m run at easy pace

100m sprint

800m run at easy pace

100m sprint

600m run at easy pace

100m sprint

400m run at easy pace

100m sprint

200m run at easy pace

100m sprint

Total: 5900m

30 minute time cap.
This workout meets at the East River Park Track 🏃‍♂️.

Warm-up

0: Warm-up (No Measure)

Suggested timeline for today’s suggested workout 🙂 :

0-10: Warm Up

10-30: Thruster

30-40: Mini Burner

30 Seconds Each

Active Spidermans

Air Squats

Mountain Climbers

Air Squats

Frog Hops

Air 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=VoIEWe3UfCY

Strength

1: Thruster (On the 1:30 x 6 Sets of 3 Thrusters)

-With a small rep number, choose a weight that you’ll be able to complete unbroken each round.

-You can squat clean the first rep of each set if you’d like.

Metcon

2: Metcon (AMRAP – Rounds and Reps)

8m AMRAP:

5 Ground to overheads (95/65)

5 Burpees over the barbell

Read More

Announcements

Additional Programming Resources:

Self-Guided Programming Resources

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

Beast River Fitness – WOD

AM Outdoor WODs + Open Gym Sessions

DAILY MINDSET
“Don’t set your heart on so many things.” -Epictetus

At first glance, this almost sounds demoralizing. Yet at the core of this statement is a cause that is so pure: to put “first things first”.

A modern mantra of our lives is that “we can have it all”. Work, family, purpose, success, leisure time. We want all of it… at the same time… and right now.

The pitfall is not the act of having multiple desires, but the lack of prioritization of them. In a world where it’s about the constant pursuit of more, we can lose ourselves in the fog. And where everything is important… nothing is important.

Take a moment today to contemplate our priorities. Are we focused on the right things?

Metcon

1: Metcon (Time)

Outdoor WOD:

On the 3:00 x 7 Rounds:

15 Weighted Goblet Squats

12 Alternating Weighted Snatches

9 Lateral Burpees Over Object

Post slowest round to comments

1: Metcon (Time)

Outdoor WOD:

On the 3:00 x 7 Rounds:

15 Weighted Goblet Squats

12 Alternating Weighted Snatches

9 Lateral Burpees Over Object

Post slowest round to comments

Warm-up

0: Warm-up (No Measure)

0:

Suggested timeline for today’s suggested workout 🙂 :

0-10: Warm-Up

10-20: Overhead Squat/Snatch Mobility

20-45: Snatches!

30 Seconds Each

PVC Pass throughs

Side to side squats

PVC Around the Worlds

PVC Overhead Squats

MOBILITY

Wall Twist Squat: 1 Minute (Each Side)

PVC Wall Squats: 30 Seconds

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats
https://youtu.be/UwQq3bBwH6o

http://youtu.be/pktIjwNiuYE

Strength

1: Hang Snatch (5×3 – moderate weight, 5 sets of triples)

-Take A LOT of time to warm this lift up.

-Full squats for those who can.

-Hang Power Snatch + Overhead Squat for those still working on technique.

-Sub entire movement with hang squat cleans or hang power cleans if not comfortable with sntach.

Read More

Announcements

Additional Programming Resources:

Self-Guided Programming Resources

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
“You’ll miss the best things if you keep your eyes shut” -Dr. Suess

This quote is worth reading twice. We are creatures of habit. We enjoy our routines. From the morning rituals, to the way we warm up for a workout, to our regimented diets and food plans.

Although dialing in the routine is a great thing, it’s important that we remind ourselves to “keep our eyes open.” What Dr. Suess’s quote alludes to is an open mind. Even when we feel we’ve found exactly what works for us, we must resist the urge to close our eyes and ears to new ideas.

There is so much to learn, experience, and challenge ourselves with. That is, if we only keep our eyes open to do so.

Always a student.

Warm-up

1: Warm-up (No Measure)

Suggested timeline for today’s suggested WOD:

0-15: Warm Up

15-27: Strength Superset 1

27-39: Strength Superset 2

39-45: Cooldown

3 Rounds

30 Seconds Single Unders

30 Seconds Push-up to Down Dog

30 Seconds Banded Single Arm Rows (15 Seconds Each)

30 Seconds Jumping Air Squats

Strength

1: Metcon (Weight)

“Anterior Annihilation” (compare to last month)

3 Rounds for quality:

5 Power Cleans (Unbroken)

7 Front Squats w/ Power Clean Weight

14 Alternating Jumping Lunges

Post Weight Used For Power Cleans

2: Metcon (Weight)

“Positively Posterior” (compare to last month)

3 Rounds for quality:

5 Romanian Deadlifts (Unbroken)

7 Deadlifts w/ RDL weight (Unbroken)

14 V-Ups from a Hollow Body

Post Weight Used For RDLs

Read More