WOD "The Deputy Chief" Max rounds in 3 minutes of: 3 Box Jumps 30/24" 6 Burpees 9 Air Squats Rest 1 minute. Repeat for a total of 5 cycles. This workout is to acknowledge our very own, Chris Ciuci, as he will be sworn in as the new Deputy Chief of Berlin October 18th, 2017. … Continue reading WOD – 10/18/17
WOD – 10/17/17
WOD With a running clock complete, 15-21-27 Toes to bar Back Squat 155/105# (bar starts from the floor) *75 Double Unders after each round With the remainder of time until the 25 minute mark, Find a heavy 4 rep Back Squat Cool Down 2 Sets Each Leg: 20 seconds Couch Stretch, Elbow to foot 20 … Continue reading WOD – 10/17/17
WOD – 10/16/17
WOD 5 RFT 3 Power Cleans 3 Front Squats 3 Jerks RX: 225/155# Grip Strength (not for time) 250 Meter plate pinch carry 35/25#
WOD – 10/15/17
9am Sunday Endurance WOD 2 Rounds 30 Cal Row 30 Burpees to a plate Immediately into, 2 Rounds 30 Plate ground to Overhead 45/25# 30 Overhead lunges 45/25#
WOD – 10/14/17
8am Back East Barbell a.) Snatch Position Work b.) Every 2 minutes for 7 sets: 2 Squat Snatch Sets 1-2 @ 75% 1RM Sets 3-4 @ 80% Sets 5-6 @ 85% Set 7 @ 90% 9am CrossFit WOD With a partner Partner 1 Run 400 meters Partner 2 Run 400 meters Partner 1 Run 400 … Continue reading WOD – 10/14/17
WOD – 10/13/17
WOD Part 1 Every 2 Minutes for 5 sets: 1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat Bar can be dropped between the power snatch and full snatch if needed Part 2 3 Rounds: 2 Minutes 8 Squat snatches 135/95# with the remaining time in the 2 minute interval complete max reps … Continue reading WOD – 10/13/17
WOD – 10/12/17
CrossFit WOD 50 Sit-ups 40 Goblet Squats 70/53# 30 Burpees to 6" Target 40 Sit-ups 30 Goblet Squats 20 Burpees to 6" Target 30 Sit-ups 20 Goblet Squats 10 Burpees to 6" Target Back East Barbell (5:30pm only) a.) Clean & Jerk Positional Drills b.) Every 3 minutes for 21 minutes (7 sets): 2 Clean … Continue reading WOD – 10/12/17
Making the most of your time at Back East CrossFit.
Trust us. We understand busy schedules. In fact, many of the members we have here at Back East CrossFit initially joined because they needed a more efficient workout that didn’t require them to be in the gym for hours at a time. That’s why we’ve put together this list of ways you can make your … Continue reading Making the most of your time at Back East CrossFit.
Endurance WOD – 8/26/18
EnduranceWarm-upWarm-up (No Measure)1 min couch stretch per side 500 Meter jog 10 med-ball squats 10 med-ball push press 5 wall ball shotsMetconMetcon (AMRAP - Reps)Teams of 3 AMRAP 20 10/8 calories bike 10 wall ball shots 15 Air squatsScore is total reps per individualCool DownCouch stretch series
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