This week, Danielle shared with us a new Paleo friendly recipe we think you are going to love! Cauliflower is such a great low carb substitute for rice and still keeps the same consistency/texture to the dish. Give this recipe a try and let me know what you think! Ingredients 2 organic fresh chicken breast … Continue reading Recipe of the Week – Paleo Chicken Fried Rice
WOD – 4/28/18
8am Back East Barbell A.) Snatch Every 3 minutes for 21 minutes (7 sets) 1 Snatch B.) Clean and Jerk Every 3 minutes for 21 minutes (7 sets) 1 Clean and Jerk 9am CrossFit Hero WOD With a partner complete, "McGhee" AMRAP 30 5 Deadlifts 275/185# 13 Push ups 9 Box Jumps 24/20" Partner 1 … Continue reading WOD – 4/28/18
WOD – 4/27/18
Warm up EMOM 6 Minute 1: 6/6 Standing shoulder press DB or KB Minutes 2: 5 Broad jumps (2 air squats each jump) Minute 3: 45 sec Row WOD 30 - 20 - 10 Handstand Push ups 6 - 4 - 2 Rope Climbs 15' (OR 30 - 20 - 10 Toes to bar) Cool … Continue reading WOD – 4/27/18
WOD – 4/26/18
CrossFit Warm up 3 Rounds 10 Plank waves 10 Thoracic rotations WOD Switching stations every 2 minutes for 30 minutes, 00:00 - 2:00: 250 Meter Run 2:00 - 4:00: 25 Box Jump Overs 24/20" 4:00 - 6:00: 100 Meter Sled Pull repeat cycle for 5 rounds Score is total reps. 135 possible total reps (25 … Continue reading WOD – 4/26/18
Fun Facts staring Luis Diaz!
Favorite CrossFit workout or movement? The snatch We can find you most frequently at the 6:30 pm class! How long have you been doing CrossFit? About a year and a half What is your nickname? LD If you were stranded on a deserted island with only one person, who would it be? My younger brother Kevin. … Continue reading Fun Facts staring Luis Diaz!
WOD – 4/25/18
Warm up 3 Rounds 50 Single Unders 10 Single leg floor bridges 10 Goblet squats 70/53# Strength Back Squat Every 3 minutes complete a set with 32X1 tempo, 4,4,4,3,3 WOD For Time 50 Wall ball 100 double unders 50 Wall ball RX: 20/14# Cool Down 3 minutes cardio
WOD – 4/24/18
Warm up 3 Rounds 20 Russian KB swings (moderate weight) 50' L/R single arm OH KB carry 10 KB RDLs each leg Strength A.) Deadlifts Every 2 minutes for 8 minutes complete a set, 5, 3, 1, 10 B.) Strict Press Every 2 minutes for 8 minutes complete a set 5, 3, 1, 10 Cool … Continue reading WOD – 4/24/18
WOD – 4/23/18
Warm up 3 Rounds 150 meter row - hard effort 60 sec straight arm plank hold + 5 sec negative 5 ring rows + 30 sec hold WOD 3 RFT 20 Pull ups 40 Push ups 500 meter Row Accessory Work 3 Sets 60 sec weighted Deadbugs 20 sec side star plank 30 second rest
Programming Preview – 4/22/18
We still have a few weeks left of back squat, deadlift and strict press so try to make it in for some heavy lifting this week. Once we get through these movements we will start having some fun with more complex strength movements and rep schemes. Monday Murph prep! 3 Rounds for time of … Continue reading Programming Preview – 4/22/18
WOD – 4/22/18
9 am Sunday Endurance WOD For Time 3000 meter run 300 air squats Partition however you’d like
Back East CrossFit 