9am Thanksgiving Day WOD AMRAP 40 30 Goblet Squats 53/35# 30 Abmat Sit-ups 30 Single Arm KB/DB Snatch (alternating) 55/35# 30 Burpees Back East Briefs 9am Class & 10 - 12pm Open Gym hours on Friday, November 24th only
WOD – 11/22/17
WOD 5 RFT 6 Thrusters 115/75# 9 Jumping squats 12 Air Squats 100 meter sprint (rower) Rest 2min between rounds *These are sprint efforts Pulling Strength a.) 3 sets of 5 Kipping Pull-ups Scale to banded pull-ups. b.) 5 sets of 1-3 Banded Bar Muscle Ups Scale up to 3-5 bar muscle ups focusing on … Continue reading WOD – 11/22/17
Holiday Home WODs
Getting a workout in at the box can sometimes be challenging during the holiday season. But that doesn't mean you should stop taking care of yourself until the chaos of the holidays and social events are over. If making it to the box is too difficult, try one of these short at home workouts to … Continue reading Holiday Home WODs
WOD – 11/21/17
WOD 20 minutes to establish 1 rep max Back Squat Cool Down 2 Rounds NOT for time: 20 V-ups 30 second Side Plank/side
WOD – 11/20/17
Strength Every 90 seconds for 7 sets: 2 Power Snatches WOD "Isabel" 30 Power Snatch 135/95# *Compare to 8/17
Programming Preview – 11/19/17
Let the benchmarks continue!!! We are hitting up some more testing this week with Isabel and a 1 rep max back squat, let's take a look at some tips for the week to come! Isabel This wod is another “Girl” wod from Crossfit.com. This monostructural WOD has a high volume of power snatch in a … Continue reading Programming Preview – 11/19/17
WOD – 11/19/17
9am Sunday Endurance WOD 10 Rounds For time 10 Burpees 10 Plate Ground to Overhead 45/25# 10 Box Jumps 24/20#
WOD – 11/18/17
8am Back East Barbell Clean and Jerk a.) Clean Complex EMOM 8 1 Clean + 1 Front Squat + 1 Jerk Sets 1 - 3 @ 75% of 1RM clean and jerk Sets 4 - 6 @ 80% Sets 7 and 8 @ 85% b.) Deadlift Every 2:30 for 4 sets 5 Deadlifts Sets 1 … Continue reading WOD – 11/18/17
WOD – 11/17/17
WOD For time: 45 Wall Ball 20/14# 45 Sumo deadlift high pull 135/95# 45 Handstand push-up 45 Wall Ball 20/14# 12 minute cap Flexibility and Core 1) Hamstring Flexibility 30 second Pike Stretch 30 second Heel Toe Stretch (left heel on right toe, right hand to left food) 30 second Heel Toe Stretch (right heel … Continue reading WOD – 11/17/17
WOD – 11/16/17
CrossFit WOD 4 RFT Row 400 meters 75 Double Unders Post WOD Strength Barbell Row 5-5-5-5-5 *Accumulate 15-20 seconds of an L-sit after each set Back East Barbell (5:30pm only) a.) Snatch Complex Every 90 seconds for 8 sets 1 Power snatch + 1 Hang power snatch Sets 1 - 3 @ 75% Sets 4 … Continue reading WOD – 11/16/17
Back East CrossFit 