WOD Clean and Jerk 20 minutes to establish a 1 rep max *Compare to October 27 Handstands Skill Work a.) 3x3 Pike ups on box b.) 3x1 Pike up on box + 6 shoulder taps c.) 3x1 Wall Walks d.) 3x1 Wall Walk + 6 shoulder taps (scale: weight shifts or handstand hold) Back East … Continue reading WOD – 12/1/17
WOD – 11/30/17
CrossFit WOD 10 RFT Row 200 meters 10 Pull-ups 5 Weighted Ring Dips 25/10# Dumbbell 10 Burpees Back East Barbell (5:30pm only) a.) Snatch EMOM 8 1 Power Snatch + 1 Hang Power Snatch Sets 1 - 3 @ 75% 1 RM Power snatch Sets 4 - 6 @ 80% Sets 7 - 8 @ … Continue reading WOD – 11/30/17
WOD – 11/29/17
WOD With a running clock, complete: 21-15-9 Overhead Squat 95/65# Handstand Push-up *7 minute time cap At the 10 minute mark, complete: 21-15-9 Front Squat 95/65# Box Jump 24/20" *7 minute time cap
WOD – 11/28/17
WOD 5 RFT 50 Double Unders 15 Toes to Bar 3 Rope Climbs 15' Accessory Work 3 sets of: 10/10 One Arm Dumbbell Rows
WOD – 11/27/17
WOD Every 5 minutes for 4 rounds: 35 Abmat Sit-ups 6 KB Hang Power Clean to Thruster 53/35# 24/18 Cal Bike Cool Down Couch Stretch, 60 seconds/side
Programming Preview – 11/26/17
Part of the CrossFit definition of fitness includes a list of 10 general physical skills. The programming we put ourselves through each week is designed to challenge all of these areas: Cardiovascular/respiratory endurance Stamina Strength Flexibility Power Speed Coordination Agility Balance Accuracy “You are as fit as you are competent in each of these ten … Continue reading Programming Preview – 11/26/17
WOD – 11/26/17
9am Endurance WOD For Time 150 Wall Balls 20/14# Every time you break complete 30 alternating jumping lunges.
Recipe of the week – Pulled Pork Heaven!
This week's tasty recipe is brought to you courtesy of Alison Nickles! Follow these simple 5 steps to make Alison's weekly meal prep must have - Pulled Pork! Step 1: Place a 2.5lb pork loin roast (or pork tenderloin) in a crock-pot. Step 2: Season with your choice of taco seasoning and full jar of … Continue reading Recipe of the week – Pulled Pork Heaven!
WOD – 11/25/17
8am Back East Barbell a.) Snatch Every 90 seconds for 8 sets 1 Snatch + 3 Overhead Squats Sets 1-3 @ 75% Sets 4-6 @ 80% Sets 7-8 @ 85% b.) Clean and Jerk Every 90 seconds for 6 sets 3 Power Cleans Sets 1-3 @ 75% Sets 4-6 @ 80% 9am CrossFit With a … Continue reading WOD – 11/25/17
WOD – 11/24/17
9am Class only & Open Gym 10-12pm WOD 3 RFT 90 Double Unders 30 Kettlebell Swings 53/35#
Back East CrossFit 