July 4, 2022
Beast River Fitness – WOD
INDEPENDENCE DAY – JULY, 4 1776 (Time)
7 Rounds:
4 Shuttle Runs (20-yard)
17 V-ups
7 Burpees
6 Push-ups
*One shuttle run is down AND back.
Today's WOD
Your workout of the day!
July 2, 2022
Beast River Fitness – WOD
JUMPING JACKIE (Time)
1000/800m Row
50 BB Thrusters (45/35)
100 DU / 100 SU
50 BB Overhead Squats (45/35)
1000/800m Row
Cap 20m
July 1, 2022
Beast River Fitness – WOD
Bench Press (5 x 3-4)
– Building off bench press from two weeks ago. Athletes should look to hit their heavy double for 3 or 4.
– No Measure? – Build across to a heavy 3 or 4.
– Use spotters on last sets.
PUSHING TOES TO BAR (AMRAP – Rounds and Reps)
AMRAP 10
20 Push-ups
10 TTB
5 Ring pull-ups / Bar Chin-ups
June 30, 2022
Beast River Fitness – WOD
DIVISIBLE 5 (Time)
5 RNDs
5 Wall Walks
10 Burpees to Target
15 V-ups
200m Run
Barbell Bicep Curl (65)
Every Break 20 Banded tricep push-downs.
Sunz Out. Gunz Out.
June 29, 2022
Beast River Fitness – WOD
ROWDT (Time)
30 Row
30 Deadlifts
15 Row
15 Hang P. Cleans
10 Row
10 Push Jerk
15 Row
15 Hang P. Cleans
30 Row
30 Deadlifts
Row: Cals
Barbell: (155/105, 115/85)
Cap: 20m
June 28, 2022
Beast River Fitness – WOD
Front Squat (5 x 3-4)
5 sets building to a heavy 3-4.
Aim to be heavier than two weeks Front Squat’s past heavy 2.
– Grab 2-3 warm-up sets before your 5 working sets.
Metcon (Time)
3 RNDs
12 Front Squats (115/95, 75/55)
21 Box Jumps
42 DU / 60 Singles
Rx+: 135/95
– Front Squats % will be floating around 45%-55% athletes 1RM.
– These movements are meant to interfere with each other each being more explosive than the previous. Take time in the set-up for each.
June 27, 2022
Beast River Fitness – WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 20
3 Ring Muscle Ups
9 Hang P. Snatches (95/65, 45/35)
400m Run
Rx+ (115/85)
Work on muscle up progressions.
– Banded or Foot supported
Use a version you can successfully complete the transition.
Metcon:
– Working on strength: burpee + pull-up
June 25, 2022
Beast River Fitness – WOD
On Saturday, June 28, 1969, in New York City, lesbian, gay, bisexual, transgender, and queer (LGBTQ) persons fought back following a police raid on The Stonewall Inn, a gay bar in Greenwich Village which resulted in bar patrons, staff, and neighborhood residents rioting onto Christopher Street outside. This and further demonstrations over the following nights were the watershed moment that launched the modern LGBTQ rights movement and the impetus for organizing Pride marches on a much larger public scale.
LGBTQ Pride Month is currently celebrated each year in the month of June to honor the 1969 Stonewall Uprising in Manhattan.
Metcon
STONEWALL (Time)
Buy-in: 1969m Partner Row
6 RNDs (3 each)
28 DB Hang Clean and Jerk (50/35)
6 Pull-ups
9 Burpee Box Jump Overs
Partner: You Go – I Go Fashion
*DB: Switch every 4 or 7 reps
– Split the row between partners however desired.
– Partner completes the entire round while the other rests.
June 24, 2022
Beast River Fitness – WOD
Deadlift (5 x 4-6)
– Look to add weight from 2 weeks ago (6-8 reps Deadlift).
– Build across to a heavy 4-6 of the day
DIP OF THE DEAD (Time)
10-9-8-7-6-5-4-3-2-1 Ring Dips Strict / Banded / Diamond Push-ups
1-2-3-4-5-6-7-8-9-10 Deadlifts (225/150, 155/105)
Metcon (AMRAP – Rounds and Reps)
*Bring a friend
*Sign-up friend(s) as FREE TRIAL
3 Partner PRIDE WOD 1: (5:30PM only)
AMRAP 20min
P1: Runs 200m
P2: DB Sit-ups
P3: Wall Balls
*Partner’s 2 and 3 Work until Runner returns. Runner moves to sit-ups, sit-ups move to WB. (The runner controls the pace.)
*A Full round is when all 3 movements are completed. Each movement is = 1.
Social at Brian’s Rooftop above ABC Beer Company to follow.
June 23, 2022
Beast River Fitness – WOD
Metcon (No Measure)
EMOM 30
m1: :20s Bike sprint / :40s coast
m2: Rest
m3: :40s Row sprint / :20s coast
m4: Rest
m5: 50 DU
m6: Rest
Copyright Leon Barbell LLC ©2023 all rights reserved
CrossFit East River | The East Village's Fittest Gym