8am Back East Barbell a.) Snatch EMOM 10 2 Power Snatch Sets 1 - 3 @ 60% 1RM Power Snatch Sets 4 - 7 @ 65% Sets 8 - 10 @ 70% b.) Back Squat Every 2 minutes 8 Reps Sets 1 - 2 @ 60% Sets 3 - 4 @ 65% 9am CrossFit WOD … Continue reading WOD – 12/9/17
WOD – 12/8/17
WOD 3 RFT 20 Handstand Push-ups 40 Wall Ball Shots 20/14# 80 Double Unders 20 minute time cap Gymnastics Pulling 1) 3 x 10 Lat Push Down + 10 second hold on quads 2) 3 x 10 second hold rings to chest + 5 Ring Rows *Scale Up: 10 second chin over bar hold + … Continue reading WOD – 12/8/17
WOD – 12/7/17
CrossFit Strength Every 2 Minutes for 10 minutes (5 sets) 5 Bench Press Increase weight each set WOD AMRAP 20 20/15 Cal Row 15 Ring Dips 10 Turkish get-ups 50/35# DB 171103 - CrossFit.com mainsite workout Back East Barbell (5:30pm only) a.) Clean and Jerk Every 90 seconds for 6 sets 1 Power clean + … Continue reading WOD – 12/7/17
WOD – 12/6/17
WOD 30 Chest to Bar Pull-ups 15 Front Squats 165/115# 20 Chest to Bar Pull-ups 10 Front Squats 195/135# 10 Chest to Bar Pull-ups 5 Front Squats 225/155# Front Squats are from the floor 15 minute time cap GYMNASTICS PUSHING/PRESSING Rings set low, 6" off floor: 1) 3x10 second support at each position (turn in, … Continue reading WOD – 12/6/17
WOD – 12/5/17
WOD Open Workout 17.1 10 DB Snatch 50/35# 15 Burpee Box Jump Overs 24/20" 20 DB Snatch 15 Burpee Box Jump Overs 30 DB Snatch 15 Box Jump Overs 40 DB Snatch 15 Box Jump Overs 50 DB Snatch 15 Box Jump Overs *20 minute time cap **Compare to 2/24 Cool Down Banded Hamstring Stretch, … Continue reading WOD – 12/5/17
WOD – 12/4/17
WOD Part 1 Snatch 20 Minutes to establish a 1 rep max *Compare to 8/29 Part 2 EMOM 5 1 Snatch at 75-80% of part 1 35 Double Unders
Programming Preview 12/3/17
The 2018 CrossFit Open will be here before we know it - just a few months away - February to be exact! The excitement of the Open will hit us for 5 weeks in a row as we anxiously await the workout announcements each week. Our training won't change dramatically until the Open arrives, but … Continue reading Programming Preview 12/3/17
WOD – 12/3/17
9am Sunday Endurance WOD AMRAP 12 25 pull-ups 50 Calorie row 100 Overhead squats 50 Box Jumps 25 pull-ups M 45-lb. barbell and 24-in. box F 35-lb. barbell and 20-in. box
Recipe of the Week – Gluten Free Banana Bread!
This week Coach Steve and his wife Kim submitted this delicious Gluten-free Banana Bread recipe to share with all of you. Some say it is super moist, but I know how much people hate that word, so let's just stick with delicious! This recipe will also come in handy when you have those poor overripe … Continue reading Recipe of the Week – Gluten Free Banana Bread!
WOD – 12/2/17
NO 8am Barbell or 9am CrossFit Partner classes this Saturday, December 2nd! Agerbomb Seminar 9am - 4pm! There are a few spots left - sign up NOW!
Back East CrossFit 