8am Back East BarbellĀ A.) Snatch Every 2 minutes for 20 minutes (10 sets) 1 Power snatch + 1 Snatch B.) Clean and Jerk Every 2 minutes for 20 minutes (10 sets) 1 Power Clean and Push Jerk + 1 Clean and Split Jerk 9am CrossFit WOD With a partner complete for time, 2 Rounds … Continue reading WOD – 4/14/18
WOD – 4/13/18
Warm up 2 minutes of cardio then: 20 Turkish get ups (10 per side) WOD 5 Rounds each for weight 5 Power cleans 8 Front rack lunges 3 Push jerk All reps and movements need to be unbroken. Each round will have a 3 minute time cap, so your rest is determined by when you … Continue reading WOD – 4/13/18
WOD – 4/12/18
CrossFit Warm-up 2 Rounds 1 minute Row 10 Goblet Cossack Squats (5 per side) WOD 1 Mile Run 50 Toes to bar 50 Double DB Front squat 50/35# 1 Mile Row 30 min time cap Back East Barbell (5:30pm only) A.) Snatch Technique Work Every 2 minutes for 8 minutes (4 sets) 1 Muscle snatch … Continue reading WOD – 4/12/18
WOD – 4/11/18
Warm-up 3 Rounds 10 ring row 8/8 side plank clam shell 40 sec wall sit Strength Back Squat Every 3 minutes complete a set, 6,6,5,5,4 Perform with a strict 32X1 tempo WOD 5 RFT 10 Chest to bar Pull-ups 8/8 Single arm KB clean and Jerk 53/35#
WOD – 4/10/18
Warm-up 2-3 sets 8/8 Half kneeling strict press KB (increase load) 10 Empty bar floor bridges 50 Single Unders WOD a.) Every 3 minutes for 9 min: 5 Strict Press w/ 2 second descent each rep b.) Every 3 minutes for 9 min: 5 Deadlift w/ 3 second descent each rep Cool Down 3 sets … Continue reading WOD – 4/10/18
WOD – 4/9/18
Warm-up EMOM 9 Min 1: Row 45 seconds Min 2: 10/10 box step ups slow lowering Min 3: 15 Abmat sit-ups WOD 3 RFT 25 Calories Air Bike 75 Air Squats 50 Push-ups Cool Down 3 x 10/10 cross body, single arm DB RDL rest as needed
Programming Preview – 4/8/18
Last weeks CrossFit Total was exciting! I was so happy how smooth everything went. Lots of weight was moved around and lot of you got multiple personal bests! Make sure you are keeping track of those numbers for reference. This week we start to work on building up those lifts we tested. Back squat will … Continue reading Programming Preview – 4/8/18
WOD – 4/8/18
9am Sunday Endurance WOD Row 4 minutes/rest 4 minutes Row 3 minutes/rest 3 minutes Row 2 minutes/rest 2 minutes Row 2 minutes/rest 2 minutes Row 3 minutes/rest 3 minutes Row 4 minutes/rest 4 minutes Score is total meters rowed
Recipe of the Week – Blueberry Lemon Energy Bites
Looking for a healthy on-the-go snack? These Blueberry Lemon energy bites only take 10 minutes to prepare and are the perfect pick me up for those afternoon crashes or slow starts to the day! They keep in the fridge for just about a week so they are a great addition to your Sunday meal prep … Continue reading Recipe of the Week – Blueberry Lemon Energy Bites
WOD – 4/7/18
8am Back East Barbell A). Snatch Every 90 seconds for 15 min (10 sets) 2 Power Snatch singles Start light, build to a heavy weight B). Clean and Jerk Every 90 seconds for 15 min (10 sets) 2 Power Clean and Push Jerk Start light, build to a heavy weight 9am CrossFit WOD With a … Continue reading WOD – 4/7/18
Back East CrossFit 