October 20, 2022
Beast River Fitness – WOD
KAPOWSKI (Time)
5 Rounds for time of:
400m Run
15 Box Jumps (24/20)
20 Wall Balls (20/14)
Today's WOD
Your workout of the day!
October 19, 2022
Beast River Fitness – WOD
Metcon (Weight)
Every 3min x 7 Rnds
15 Sit-ups
50 DU / 100 Singles
5 Thrusters
*Build to a heavy 5 Thruster in 7 sets.
Athletes should be off the rope in 1 Min and look to have 1 min+ of rest between each set.
A good day to practice DUs.
October 18, 2022
Beast River Fitness – WOD
Metcon (Time)
5 Rounds
15 Push-Ups
9 Chest to Bar Kipping Pull-Ups
6 Deadlifts
S:185/125
Rx: 225/150
Rx+: 275/185
**No Dropping the Deadlifts
**No Bouncing the Deadlifits
***Workout is over if you cannot control the weight.
Athletes can scale Push-up volume to 7-10 reps, and pull-ups to 4-7 reps, and/or use a combination with bands.
October 17, 2022
Beast River Fitness – WOD
Snatch (1-1-1-1-1-1)
Find a heavy single.
Metcon (Time)
Partner WOD
200m Run Together
15 Synchro Burpees
—-
80 OHS
—-
15 Synchro Burpees
200m Run together
Cap: 10m
*Split the OHS how athletes see fit. Only one works at a time.
Syncro Burpees:
Athletes must be standing at same time.
Athletes chest must be on ground at same time.
Scale:
10/10 Burpees
60 OHS (65/45)
Rx: (95/65)
RX+:
20/20 Burpees
115/85
October 15, 2022
Beast River Fitness – WOD
Metcon (Time)
4 Rounds
50 DU / 100 singles
40 KBS Russian 53/35
30 Sit-ups
20/16c Row
10 Hand Release Push-ups
5 Criss cross singles
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
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
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