July 13, 2014
7 Ways to Make Yourself More Coachable
Fran Refer to 11APR14
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Today's WOD
Your workout of the day!
July 11, 2014
Martina and Sara have spent a lot of extra hours this week putting in work at the box.
They’ve been squatting low, cleaning up their technique and hitting PRs. We know they’re prepared for Saturday’s competition at CrossFit Queens. Let’s wish them good luck anyway.
We’re proud to have them represent the BeastRiver Team this weekend. Kill it ladies.
Conditioning:
20 minute AMRAP in teams of four athletes for total reps (A+B)
A: Hang Squat Cleans 155/115
B: Ring Dips
C: 500m Row
D: Rest
When partner C completes the row each partner moves to the next station.
A to B.
B to C.
C to D (rest.)
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July 10, 2014
Gymnastics Saturday @ Chelsea Piers, be there or be square!
Strong
2 Front Squats + 3 Back Squats
5 sets @ 90% of Tuesday’s max
Conditioning
“Nancy” Refer to 28APR14 (15 minute time cap)
5 RFT
400m Run
15 OHS 95/65
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July 9, 2014
SweatRiver all day!
Yoga @ 1130am (it’s a free class pssstttt)
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July 8, 2014
-Free Yoga on Thursday @ 1130am
-Gymnastics Trip Saturday
Strong
3-Position Snatch: Power, Hang, Floor – video
Conditioning
“DG” refer to 7MAY14
10 minute AMRAP
8 Toes to bar
8 KB Thrusters (35×2/26×2)
12 Walking Lunge Steps w/ KBs in front rack
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July 7, 2014
Strong
2 Front Squats + 3 Back Squats
Establish a max
Conditioning
750m Row
Rest 1:1
500m Row
Rest 1:2
250m Row
1 min active rest (keep fly wheel spinning)
250m Row
MLS
Ring L-Sit
Collect 90 seconds
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July 6, 2014
Gymnastics Trip this Saturday– $35
Strong
5×1 Split Jerk – 5 reps at a sub-maximal weight; NO misses
Conditioning
200 Double Unders
30 Ring Dips
40 Burpees
50 KB Swings 53/35
600m Run
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July 4, 2014
We hope everyone had a happy 4th!
WOD Come in to find out!
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July 3, 2014
WOD schedule for today, Friday, is 9am and 1030am.
Happy Fourth of July!
“Bell”
3 rounds for time of:
185lb deadlifts, 21 reps
15 pull-ups
185lb front squats, 9 reps
(Women’s Rx is 125#)
*You get one barbell and can’t change the weight in between movements. The front squats start on the floor, not out of a rack.
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July 1, 2014
June Check-In Challenge Results!
1st Place: Pat D.
2nd Place: Sara S.
Runner up: Lisa
Congrats to both our winners!
If you see them in the gym make sure to give them a hi-five. They all managed 25+ visits in June while still taking rest days. Very impressive.
Strong
Kettlebell Complex Ladder:
-Starting with 2x18s work up to a heavy working weight for the following ladder
-Complete 3 x sets with your working weight
5 KB Cleans
5 KB Thrusters
Conditioning:
5 rounds for time of:
15 burpee pull-ups
20 1-arm KB swings (10l/10r)
250′ shuttle sprint in 25′ increments
Rest 1:1
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