WOD 3 RFT 24 Wall Ball 20/14# 12 Deadlifts (Set 1: 275/185#, Set 2: 295/195, Set 3: 315/205#) 6 Bar Muscle Ups Cool Down 50 Controlled Abmat Sit-ups Pigeon Stretch, 90 seconds/side
WOD – 3/5/18
WOD Option A 18.2 Make-up or Redo Option B 3 RFT 10 Power Cleans 60/45# DB 15 Push Jerks 60/45# 50 Double Unders 12 minute time cap Accessory Work 3 Rounds NOT for time: 6/6 Single Arm DB Strict Press 20 second Handstand Hold (freestanding or against the wall)
Programming Preview 3/4/18
As we enter week 3 of the Open make sure to reflect on your performance. Think about what not only our strengths have been, but most importantly what weaknesses you have faced. This is the perfect time to jot down those things you want to work on for next year. Not only should you write … Continue reading Programming Preview 3/4/18
WOD – 3/4/18
9am Sunday Endurance WOD Every 3 minutes for 30 minutes, 10 Calories on Rower/Bike 15 American KBS 53/35# 20 Abmat Sit-ups
Recipe of the Week – Zucchini Noodles with Pesto
This is the perfect recipe for those many times you are craving pasta, but your macros won't allow of all those carbs! Not only is this healthy alternative super easy to make, but you can throw chicken or shrimp if you are behind on your protein for the day. Fresh pesto is the best pesto … Continue reading Recipe of the Week – Zucchini Noodles with Pesto
WOD – 3/3/18
8am Back East Barbell a.) Back Squat 5 x 3 (increase across sets) b.) Accessory Work 3 Rounds (not for time) 10 Barbell Good Mornings 15 GHD Sit-ups 9am CrossFit WOD With a partner complete, 150 Double Unders (one person works at a time) 150 Wall Balls 20/14# (one person works, other person holds plate … Continue reading WOD – 3/3/18
WOD – 3/2/18
WOD "CrossFit Open Workout 18.2" 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats Bar-facing burpees Men use 50-lb. dumbbells/ Women use 35-lb. dumbbells 12 minute time cap Workout 18.2a Clean 1-rep-max clean with remaining time from 18.2
WOD – 3/1/18
WOD a.) Every 2 minutes for 12 minutes (6 sets): Deadlifts Sets 1-2: 5 reps @ 75% Sets 3-4: 4 reps @ 80% Sets 5-6:Â 8 reps @ 65-70% b.) Rowing Intervals Teams of 3 Accumulate max distance on the rower or bike in 20 minutes. Back East Barbell a.) Snatch Position Drills b.) Work … Continue reading WOD – 3/1/18
Member Spotlight – Jen Smith
Today we highlight Jen Smith and all her hard work and progress at Back East thus far! Not only is Jen a hard worker and extremely dedicated at the box, but she is an extreme badass outside of the gym in the U.S. Army. Recently Jen was selected to attend the Army Mountain Warfare School … Continue reading Member Spotlight – Jen Smith
WOD – 2/28/18
WOD A.) Every 90 seconds for 18 minutes (4 sets): Station 1: 30 sec/side Side planks Station 2: 30 sec max Ring push ups Station 3: 20-30 sec Chin over bar hold Each station is 90 sec long, rest remaining time Rest 3 minutes B.) Every 90 seconds for 18 minutes (4 sets): Station 1: … Continue reading WOD – 2/28/18
Back East CrossFit 