WOD 3 Rounds (with a running clock, alternating stations every 3 minutes) 0:00-3:00 - Row 750/600 meters 3:00-6:00 - 30 L - Hang Flutter Kicks + 100 Foot Double KB Overhead Carry + 100 Foot Double KB Front Rack Carry 6:00-9:00 - 50 No Push-up Burpees Workout continues until the 27:00 minute mark. 53/35# Kettlebells/hand … Continue reading WOD – 11/7/17

WOD For time: 60 Pistols 50 Wall Ball Shots 20/14# 40 Box Jumps 24/20" 30 Deadlifts 185/125# 20 Power Cleans 185/125# 10 Front Squats 185/125# *Courtesy of crossfit.com Cool Down and Recovery  2 minutes of controlled Air Squats 2 minutes of Band Good Mornings  

  9am Sunday Endurance WOD 5 x 500 meter Row 5 x 250 meter Row

  8am Back East Barbell a.) Every 90 seconds for 9 minutes (6 sets) 3 Pause Deadlift Sets 1 - 3 @ 60% Sets 4 - 6 @ 70% b.) Every 90 seconds for 12 minutes (8 sets) Clean & Jerk 1 rep @ 75% of 1RM 9am CrossFit WOD In a team of 2, … Continue reading WOD – 11/4/17

Snatch Technique Work Every 90 seconds for 6 sets complete: 1 Snatch Balance + 1 Overhead Squat WOD 5 RFT 6 Strict handstand push-ups 12 Chest to bar pull-ups 24 Dumbbell Front rack walking lunges 50/35# each hand

CrossFit WOD 21-15-9 Deadlift 275/185# 200 meter Farmers Carry after each round 53/35# KBs per hand Gymnastics Pushing + Core a.) 2 rounds NOT for time 10 Medball Push-ups (hands on ball) 20 Russian Twist b.) 2 Rounds NOT for time 10 Medball Push-ups (feet on ball) 20 Russian Twists *Do Push-ups from the knees … Continue reading WOD – 11/2/17

WOD 5 RFT 15 Toes to bar 10 Thrusters 115/75# 5 Muscle-ups Back East Briefs No Open Gym Thursday, November 2nd.

Strength Every 3 minutes for 12 minutes, 3 Back Squat WOD AMRAP 3 25 Wall ball 20/14# 25 Push-ups AMRAP Double unders in the remaining time Rest 60 seconds between each interval for 3 rounds. Score is total Double Unders completed.

WOD 3 RFT 12 Clean and Jerks 155/105# Run 400 meters Gymnastics Pulling Accessory Work 5 sets of 10 Horizontal Bar Row Cool Down Band Lat Stretch, 60 seconds per side

9:0am Endurance WOD Every 3 minutes for 24 minutes 45 Seconds max calories air bike