CrossFit WOD 5 x 500 Meter Row OR 1500/1200 Meter Air Bike Score is total work time across all 5 intervals Accessory Work 4 Rounds NOT for Time 10 Tempo Ring Rows 10 Strict Ring Dips Back East Barbell (5:30pm only) A). Snatch Deadlift Every 2 minutes for 10 minutes (5 sets) 3 Segmented snatch … Continue reading WOD – 3/22/18
WOD – 3/21/18
WOD a.) Every 2 minutes for 3 sets: 3 Muscle cleans b.) Every 1:30 for 8 sets: 1 Power clean Accessory Work 3 Rounds NOT for time: 8 Single Arm DB Row/arm 8 Dumbbell z press 0:20 Accumulate of hanging L-sit
WOD – 3/20/18
WOD With a running clock, 4 RFT Run/Row 200m 10 Thrusters 115/75# 40 Double Unders With remaining time until the 20 minute mark, Find a 3 rep max Thruster
WOD – 3/19/18
WOD 5 RFT 25 Medicine Ball Cleans 20/14# 10 Burpee Pull-ups Gymnastics Skill 3 Rounds for Quality 0:10 Low ring plank hold 10 Ring Push ups Cool Down Couch Stretch with elbow near the foot, 60 sec/side
Programming preview – 3/18/18
Week 5 of the Open came quick.  I think this year’s Open was one of the best Open seasons I’ve  participated in! The workouts were very different from previous years and each week got more interesting than the last. I’m excited for this final weeks challenge and I hope you are too! Take a look … Continue reading Programming preview – 3/18/18
Recipe of the Week – Dublin Coddle
In honor of St. Patrick's Day we have the Dublin Coddle - a healthy Irish dish including sausage, cabbage and potatoes. You can include an assortment of root vegetables into the Coddle and also BACON.. can't forget about the bacon! Give it a try and share with your friends and family this weekend! Ingredients 12 … Continue reading Recipe of the Week – Dublin Coddle
WOD – 3/18/18
9am Sunday Endurance WOD 10 RFT 15 Goblet Squats 53/35# 15 Abmat Sit-ups 50 Single Unders
WOD – 3/17/18
8am Back East Barbell A). Snatch Complex Every 2 minutes for 10 minutes (5 sets) 1 Snatch Pull + 1 Snatch Deadlift + 1 Muscle snatch B). Snatch Every 2 minutes for 16 minutes (8 sets) 1 Power snatch + 1 Squat snatch 9am CrossFit WOD With a partner, AMRAP 20 500 meter row 40 … Continue reading WOD – 3/17/18
WOD – 3/16/18
WOD CrossFit Open 18.4 21 deadlifts (weight 1) 21 handstand push-ups 15 deadlifts (weight 1) 15 handstand push-ups 9 deadlifts (weight 1) 9 handstand push-ups 21 deadlifts (weight 2) 50-ft. handstand walk 15 deadlifts (weight 2) 50-ft. handstand walk 9 deadlifts (weight 2) 50-ft. handstand walk 9 minute time cap Men weight 1: 225# weight … Continue reading WOD – 3/16/18
WOD – 3/15/18
WOD 3 Rounds for time of: 50ft Single Arm Suitcase Lunge, right 50ft Single Arm Suitcase Lunge, left 15 Single Arm Push Press, right 15 Single Arm Push Press, left 15 Toes to Bar 400m Run, row or bike * 50lbs/35lbs dumbbells or 53lbs/35lbs kettlebells for the weighted work Back East Barbell (5:30pm class only) … Continue reading WOD – 3/15/18
Back East CrossFit 