CrossFit Midline/ Conditioning 4 Rounds 50 sec straight arm plank hold 50 sec med ball cleans 20/14# 1 min rest WOD 3 RFT 30 Wall ball shots 10 Power Snatch 95/65# 10 min time cap Accessory Work 2-3 sets NOT for time: 8 DB single leg RDLs 15 GHD Hip extensions Back East Barbell (5:30pm … Continue reading WOD – 3/29/18
WOD – 3/28/18
Warm-up 3 sets for quality 10 barbell glute bridge hip extension 30 sec plank on forearm 10 side plank twists/side 10 empty bar Jefferson curls, feet on floor Strength Back Squat Every 2 minutes for 6 minutes: 3, 3, 3 @ Tempo 32X0 Build to a challenging weight but keep RPE less than 8 WOD … Continue reading WOD – 3/28/18
WOD – 3/27/18
Strength a.) Every 30 seconds for 5 minutes: 2 Deadlifts @ 7 RPE Rest 3 min b.) Every 30 seconds for 5 minutes 1 Squat clean @ 6 RPE WOD AMRAP 5 8 KB snatches (4/arm) 53/35# 8 Hand Release push ups
WOD – 3/26/18
WOD 5 RFT 6 Push jerk 165/115# 12 Burpees 24 Box Jumps 24/20" Cool Down Pigeon Stretch, 60 sec/side
Programming Preview – 3/25/18
Now that the Open is over we will refocus our energy and start getting ready for next year. This next week will be the start of our new programming. As usual after the open we will be incorporating a little more strength work in addition to our conditioning pieces. As we go through this week … Continue reading Programming Preview – 3/25/18
WOD – 3/25/18
9am Sunday Endurance WOD 3 RFT 1,000 Meter Row 75 Walking Lunges
Recipe of the Week – Banana Hemp Seed Sushi Slices
Banana Hemp Seed Sushi Slices (vegan, gluten-free, dairy-free, paleo-friendly*, no refined sugars)Â This week we focus on snacks! Not only is this a super healthy snack, but also SO easy to make if you are in a time crunch. With 3 ingredients and in 2 easy steps you will have these banana sushi slices ready … Continue reading Recipe of the Week – Banana Hemp Seed Sushi Slices
WOD – 3/24/18
8am Back East Barbell A.) Clean Complex Every 2 minutes for 16 minutes (8 sets) 1 Clean Deadlift + 1 Clean pull + 1 Hang power clean B.) Front Squat Every 2 minutes for 10 minutes (5 sets) 3 Front squat 9am CrossFit WOD With a partner complete, 5 RFT 12 Deadlifts 9 Hang power … Continue reading WOD – 3/24/18
WOD – 3/23/18
WOD CrossFit Open Workout 18.5 = 12.5 = 11.6 Complete as many reps as possible in 7 minutes of: 3 thrusters 3 chest-to-bar pull-ups 6 thrusters 6 chest-to-bar pull-ups 9 thrusters 9 chest-to-bar pull-ups 12 thrusters 12 chest-to-bar pull-ups 15 thrusters 15 chest-to-bar pull-ups 18 thrusters 18 chest-to-bar pull-ups This is a timed workout. If … Continue reading WOD – 3/23/18
Member Spotlight – Tricia!
Tricia joined us back in November of 2017 and we couldn't be more proud of her progress thus far at Back East! Having already had a past exercise routine, Tricia was looking for a change that would push her through her current "plateau" we all experience at one point or another. Not only has Tricia … Continue reading Member Spotlight – Tricia!
Back East CrossFit 