With Instant Pots being all the craze right now, I thought I would share this PaleOMG recipe from her blog that just looks amazing! As if taco's weren't the best already, use a potato as the wrap and you have a whole new level of greatness! I'm sure you could swap out the russet potatoes … Continue reading Recipe of the Week – Instant Pot Taco Stuffed Potatoes
WOD – 4/21/18
8am Back East Barbell A.) Snatch Every 90 seconds for 15 minutes (10 sets) 1 Power snatch + 1 Snatch B.) Clean and Jerk Every 90 seconds for 15 minutes (10 sets) 1 Power Clean and Push Jerk + 1 Clean and Split Jerk 9am CrossFit WOD With a partner complete for time, 60 - … Continue reading WOD – 4/21/18
WOD – 4/20/18
Reminder - NO Open Gym hours Friday, 4/20! Warm up EMOM 9 Min 1: 8/8 Standing DB press Min 2: 50 sec straight arm plank hold Min 3: 10 Jumping air squats WOD "Fight Gone Bad" 3 Rounds 1 min Wall Ball 20/14# 1 min SDHP 75/55# 1 min Box Jump 20" 1 min Push … Continue reading WOD – 4/20/18
WOD – 4/19/18
Warm up 2 Rounds 10 Plank rotations (5 per side) 50' Stiff Legged Bear crawl 30 sec hard Row/Bike - increase pace each round WOD AMRAP Ladder 8 3 OHS 95/65# 3 Toes to bar increase 3 reps every round Rest 4 minutes Partner 2000m row switch every 250 Back East Barbell (5:30 PM only) … Continue reading WOD – 4/19/18
WOD – 4/18/18
Warm up 2 Rounds 10 single leg floor bridges (per side) 20 sec star side plank (per side) 30 sec Handstand hold Strength A.) Back Squat Every 3 minutes perform a set with a 32X1 tempo, 5,5,4,4,3 Rest 5 minutes B.) Strict Press Every 2 minutes for 10 minutes, 3 reps with a 2 sec … Continue reading WOD – 4/18/18
WOD – 4/17/18
Warm up AMRAP 7 30 Single Unders 20 Reverse step lunges - add light load 10 Abmat Sit-ups WOD 3 RFT 100 Double Unders 30 American KBS 53/35# 10 Bar Muscle ups OR 5 Rope Climbs 15' OR 20 pull ups Cool Down Banded shoulder stretch series
WOD – 4/16/18
Warm up 2-3 rounds of 250 meter row OR 500 meter bike 50 foot low bear crawl 30 second hollow rock WOD 15-12-9-6-3 Hang Power Cleans 155/105# Bar Facing Burpees Strength Every 2 minutes for 10 minutes (5 sets) 3 Deadlifts
Programming Preview – 4/15/18
Here is this weeks programming and push up challenge. I want to see everyone working hard this week. Our goals wont happen magically overnight while we sleep. It takes hard work and consistency so make it happen - don't just wait for it! Monday is a double day starting with the wod (descending rep scheme … Continue reading Programming Preview – 4/15/18
WOD – 4/15/18
9am Endurance WOD 10 RFT 10 Push ups 20 Air Squats 30 Single Unders
Recipe of the Week – Honey Thyme Chicken
I made this recipe earlier this week and it was perfection! It was the perfect balance of sweet and the thyme wasn't overwhelming at all. Next time I make this I plan on cooking it in the oven again, but this time with chopped up potatoes on the same pan to soak up the juices … Continue reading Recipe of the Week – Honey Thyme Chicken
Back East CrossFit 