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)
Today's WOD
Your workout of the day!
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
October 9, 2022
Beast River Fitness – WOD
October 8, 2022
Beast River Fitness – WOD
HURRY UP AND HOLD (AMRAP – Reps)
EMOM (:30/:30) X 4 Rounds
Rnd 1: Hold First
Rnd 2: Hold Second
Rnd 3: Hold First
Rnd 4: Hold Second
Rnd 1: (:30/:30)
m1: OH DBL KB Hold / Push Press (35/18)
m2: Rest
m3: Goblet Wall Sit / Goblet Squats (35/18)
m4: Rest
m5: Plank Hold / HR Push ups
m6: Rest
m7: Hollow Hold / V-ups Knee Tucks
m8: Rest
Score: 1 rep = 1p point
Subtract -1 point for every second of the hold athletes cannot complete.
ex:
Squat 30 reps = 30pts
Hold 20s of 30 = subtract -10 points
Total is 20 points
October 7, 2022
Beast River Fitness – WOD
Metcon (Time)
21*15*9*
Thrusters
Burpees over Bar
*500/400m Row
Scl: 65/45
Rx: 95/65
Rx+: 115/85
October 6, 2022
Beast River Fitness – WOD
Metcon (AMRAP – Reps)
In 3min Complete:
B and Back Run
Max Rope Climbs
Rest 2 min
In 3min Complete:
B and Back Run
Max Wall Balls (20/14)
Rest 2 min
In 3min Complete:
B and Back Run
Max DB Snatch (50/35)
Rest 2 min
Repeat for a total of 2 rounds at each.
Score is total reps of max movements.
October 5, 2022
Beast River Fitness – WOD
Back Squat (5-5-3 / 5-3-1+)
%: 40-50-60 / 75-85-95
– Use 90% of your 1 RM to determine percentages.
– If repeating from last Wendler cycle increase weight by 5-15 lbs to find a challenging last set.
Re-testing full MAX next week so stay under max, but push something approaching top percentage.
Metcon
Metcon (Time)
7 Rnds
7 Front Squat
6 Burpees
5 Toes to Bar
Scl: 65/45
Rx: 95/65
(Cap 8 min)
October 4, 2022
Beast River Fitness – WOD
“Swolly Moley” (Time)
10-9-8-7-6-5-4-3-2-1:
Handstand Push-Ups (can kip)
Pull-Ups – Strict
Scale
HSPU: 1-3 Ab mats
Negatives / Piked Push-ups / DB Strict Press
Pull-ups: Banded or Ring Rows
Rx+:
Strict HSPU
Weighted Pull-ups (of any weight) (score heaviest DB)
Time cap 17 min
Look to break up the bigger sets early as majority of work is 10…7 into small manageable sets.
Repeat from 10/27/21
Accessory (No Measure)
3-4 Rounds: Not for time
6-8 DB Seat Press
8-12 Bent Over DB Reverse Fly
10-15 Band Tricep Push-Downs
:30s Hollow Hold
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