WOD 21-15-9 Chest to Bar Pull-ups Burpees over Dumbbells Dumbbell Push Jerk 50/35# each hand Gymnastics Skill Work 1) 3 sets of 5-10 seconds Ring Support 2) 3 sets of 5-10 seconds bottom of ring dip hold 3) 3 sets of 5 reps Strict Ring Dip (add load if needed to make more challenging)
WOD – 2/26/18
WOD AMRAP 20 400 Meter Run 3 Rope Climbs 15' Max Front Squats 225/155# Score is total number of fronts squats
Programming preview 2/25/18
18.1 is just about history and now we anxiously await the announcement of 18.2. Friday night lights was a blast this past week so don’t forget whether you are registered or not come workout any time between 4:30 - 7:30 pm every Friday for the next 4 weeks. We’ve been hitting the past few Mondays … Continue reading Programming preview 2/25/18
WOD – 2/25/18
9am Sunday Endurance WOD "Tabata This!" Tabata Row or Bike Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps … Continue reading WOD – 2/25/18
Recipe of the Week – Jalapeno Popper Chicken Salad
This week we have another @PaleOMG masterpiece - Jalapeno Popper Chicken Salad! It's the perfect balance of smokey and spicy AND super easy to make - enjoy! 🌶🍗🎉 Ingredients 3 cups diced cooked chicken, chilled 1/2 pound bacon, diced and cooked until crispy 3 jalapeños, roasted 1/2 red onion, minced 1/2 cup Primal Kitchen avocado … Continue reading Recipe of the Week – Jalapeno Popper Chicken Salad
WOD – 2/24/18
8am Back East Barbell a.) Snatch Every 2 Minutes for 5 sets (10 minutes) 1 Power Snatch + 1 Snatch b.) Back Squat Every 2 minutes for 4 sets (8 minutes) 5 Back Squat 9am CrossFit WOD Part A: With a partner, each complete: 21-15-9 reps for time: Shoulder to Overhead 145/100# Burpee Box Jump … Continue reading WOD – 2/24/18
WOD – 2/23/18
WOD CrossFit Open Workout 18.1 AMRAP 20 8 Toes to Bar 10 Dumbbell Hang Clean & Jerk 50/35# 14/12 Calorie Row
WOD – 2/22/18
CrossFit WOD AMRAP 12 75 Double Unders 50 Foot Barbell Farmer Carry 115/75# each hand 25 Second Ring Plank Hold Score is total reps: Each Double under counts as a rep, each successful 50 foot section counts as a rep on the farmers carry, and a full 25 second hold counts as a rep on … Continue reading WOD – 2/22/18
WOD – 2/21/18
Strength Every 3 minutes for 5 sets: 3 Front Squat Build weight across each set WOD EMOM 5 7 Thrusters 95/65# 7 Box Jump Overs 24/20" Both movements must be performed each minute
WOD – 2/20/18
WOD For Time 1k Row 800 Meter Run 60 Deadlift 165/115# 40 Toes to Bar 20 Chest to Bar Pull-ups
Back East CrossFit 