Warm-up 2 Rounds 10 Squat therapy 10 Banded lateral walks 10 DB or KB Strict press 30 Second side plank per side WOD 3 Rounds 1 minute max Back Squat 135/95# 1 minute max Burpees 1 minute max American KB swings 53/35# 3 minutes rest Score is total reps Cool Down 3 Sets 60 second … Continue reading WOD – 4/6/18
WOD – 4/5/18
Warm-up EMOM 9 min 1: 50 sec shuttle runs min 2: 10 lunges alternating legs - DBs at sides min 3: 20 mountain climbers WOD AMRAP 12 100 meter Run 15 Wall Ball 20/14# 30 Abmat Sit-ups Cool Down 60 sec Samson stretch/side 60 sec spider stretch/side 60 sec shoulder distraction/side Back East Barbell (5:30pm … Continue reading WOD – 4/5/18
WOD – 4/4/18
Warm-up 3 Rounds 6 Stiff legged Deadlift 6 Strict press 6 Back squat 30 Sec straight arm plank WOD "The CrossFit Total" Back Squat Strict Press Deadlift You will have 10 minutes at each movement to establish a heavy 1RM for the day Cool Down Pigeon Stretch on box, 60 sec/side
WOD – 4/3/18
Warm-Up AMRAP 10 8 face pull ring rows with 3 sec negative 5/5 single leg plate jumps (increase height each round) 5 muscle clean and press (building) WOD EMOM 20 Min 1: 15/12 Calories on Row/Bike Min 2: 15 Box Jumps 24/20" Min 3: Max Unbroken clean and jerk 135/95# Min 4: Rest Accessory Work … Continue reading WOD – 4/3/18
WOD – 4/2/18
Warm-up 3-5 rounds 2 turkish get ups/ side 8 Double bent over DB Row 8 Box step ups per leg, slow negative WOD 4 RFT 15 Overhead Squats 95/65# 15 Pull ups (no butterfly) Accessory Work 3 Sets NOT For Time: 10 Renegade rows 10 V ups
Programming Preview – 4/1/18
Testing week! Normally on a testing week I break up our testing days and put Back Squat on one day, Strict Press on another day and Deadlift on the third day. This week will be a little different so be sure to read what this week has coming. ALSO! Make sure to get your push … Continue reading Programming Preview – 4/1/18
WOD – 4/1/18
Endurance WOD Rest day -Â Happy Easter!
Recipe of the Week – Paleo Chicken Nuggets
I'm a sucker for chicken nuggets so any recipe that makes them into a healthier alternative is a win for me! I also LOVE condiments and a Paleo Chipotle Mayo really stuck out to me to accompany these nuggets - you can find the recipe for the dipping sauce here! Ingredients: 1 lb chicken tenderloins 1 … Continue reading Recipe of the Week – Paleo Chicken Nuggets
WOD – 3/31/18
8am Back East Barbell A). Power Snatch Every 2 minutes for 20 minutes 2 Power Snatch Build to a heavy double B). Power clean and push jerk Every 2 minutes for 20 minutes 2 Power Clean + push jerk 9am CrossFit WOD Part 1 3 Rounds each for time 12/10 calories air bike 12 American … Continue reading WOD – 3/31/18
WOD – 3/30/18
Warm-up EMOM 12 Minute 1: 10 Ring row face pulls Minute 2:Â 12 single arm DB or KB hang clean and push press Minutes 3: 30 Second row or bike WOD AMRAP 20 10 DB Strict Press 50/35# 10 Strict Pull ups 10 Strict Ring Dips 20 Calorie Row Midline 4 Rounds 20 Second star … Continue reading WOD – 3/30/18
Back East CrossFit 