WOD EMOM 28 Minute 1: 5 Power Snatch 135/95# Minute 2: 30 seconds Handstand Hold Facing Wall Minute 3: 20/15 Cal Row or Bike Minute 4: Rest
WOD – 3/13/18
No 9am class or Open Gym hours - check back around 3pm for announcements on the afternoon classes. WOD With a running clock, 3 RFT 12 Back Squat 185/135# (bar starts from the floor) 15 Burpee Box Jump Overs 24/20" With remaining time until the 22 minute mark, Find a heavy 3 rep back squat … Continue reading WOD – 3/13/18
WOD – 3/12/18
Strength Every 2 minutes for 5 sets, 3 Push Press WOD 3 RFT 10 Push Press 135/95# 15 Chest to bar pull-ups 30/21 Calories on bike/rower
Programming preview 3/11/18
The Open is flying by! We are entering our 3rd week and hope you are learning more about your capabilities as an athlete and gaining new excitement about what you want out of next years Open. Don’t forget, If you still need to or want to repeat 18.3 let us know ahead of time so … Continue reading Programming preview 3/11/18
WOD – 3/11/18
9am Sunday Endurance WOD 2 Rounds for time 50 thrusters 45/35# 50 calorie row 50 Burpees
Recipe of the Week – Almond Butter Oatmeal Cookies
With only 5 ingredients and 5 steps to make, this recipe is a no brainer! Coach Steve and his wife Kim shared this recipe with us and recommend adding in a teaspoon of baking soda and vanilla extract for even more flavor. They are gluten free, dairy free and refined sugar free - enjoy! Ingredients … Continue reading Recipe of the Week – Almond Butter Oatmeal Cookies
WOD – 3/10/18
Saturday Partner WOD Back East Barbell A.) Snatch Every 2 Minutes for 12 min (6 sets) 1 Muscle snatch + 1 Power snatch + 2 Hang Power Snatch B). Back Squat Every 3 minutes complete a set 3, 2, 1, 3, 2, 1 *Second wave should be heavier than the weights used on the first … Continue reading WOD – 3/10/18
WOD – 3/9/18
WOD "CrossFit Open Workout 18.3" 2 rounds for time of: 100 double-unders 20 overhead squats 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 100 double-unders 12 bar muscle-ups Time cap: 14 minutes
WOD – 3/8/18
CrossFit WOD AMRAP 18 3 Turkish Get-ups Left arm 8 Left arm KB cleans 8 Left arm front rack lunges (step with right leg only) 3 Turkish get-ups right arm 8 Right arm KB cleans 8 Right arm front rack lunges (step with left leg only) 8 Burpee Box Jumps 24/20" KB weight: 53/35# Back … Continue reading WOD – 3/8/18
WOD – 3/7/18
No afternoon classes after 4:30pm due to the inclement weather. 5:30pm and 6:30pm classes are cancelled. Stay safe out there guys! WOD EMOM 20 Minute 1: Row calories Minute 2: Toes to Bar Minute 3: Shuttle Runs Minute 4: Thrusters 95/65# Minute 5: Rest Score is total reps
Back East CrossFit 