WOD For Time 60 Calorie Row 50 Wall Ball 20/14# 40 Toes to Bar 30 Handstand Push-ups 20 Clean and Jerk 135/95# 10 Muscle Ups (Bar or Ring) 25 minute time cap Back East Briefs 2018 CrossFit Open is approaching! 18.1 is announced on 2/22 and Friday Night Lights starts on Friday, February 23rd at … Continue reading WOD – 2/12/18
Programming preview 2/11/18
11 days until the first Open workout is announced! Make sure to register and clear your schedule for the next 5 weeks of the Open for our Friday Night Lights! You can register here! We are starting this week off with a bang! Chippers are the perfect way to kick start your motivation and get … Continue reading Programming preview 2/11/18
WOD – 2/11/18
9am Sunday Endurance WOD EMOM 20 12 Burpees
Recipe of the Week – Baked Sweet Potato Fries with Fry Sauce
Carbs are not the devil my friends.. especially when they come in the form of sweet potatoes and BAKED! This week we came across this super easy, healthy baked version of sweet potato fries from Creme de la Crumb. Not only do they give you a well seasoned variation of these fries, but a tasty … Continue reading Recipe of the Week – Baked Sweet Potato Fries with Fry Sauce
WOD – 2/10/18
8am Back East Barbell a.) Snatch Every 2 minutes for 7 Sets 1 Halting Snatch Deadlift + 1 Power Snatch from below the knee b.) Accessory 2- 3 rounds not for time 8-10 per side Single arm cross body RDL 6 -8 Seated single arm Arnold press 45-60 second ring plank 9am CrossFit WOD 30 … Continue reading WOD – 2/10/18
WOD – 2/9/18
WOD For Time: 50 Strict Pull ups 100 Push ups 200 Walking Lunges (bodyweight) Cool Down Banded shoulder stretch, 60 sec/side
WOD – 2/8/18
CrossFit WOD 5 Rounds 300 meter Bike with Medicine Ball 50 feet Medicine Ball Crabwalk 20 Medicine Ball Cleans 10 Strict Toes to Bar Medicine ball: 20/14# Midline Accessory Work Back East Barbell (5:30pm only) a.) Clean and Jerk Every 2 minutes for 7 sets: 1 Hang Squat Clean + 2 Split Jerks b.) Segmented … Continue reading WOD – 2/8/18
WOD – 2/7/18
Due to the inclement weather, we will be canceling all afternoon classes and open gym starting at 3pm. The temperatures aren't expected to get above freezing until around 6pm this afternoon and for the safety of our members and coaching team we have decided to close. Please stay inside and don't risk traveling unless necessary. … Continue reading WOD – 2/7/18
WOD – 2/6/18
WOD "CrossFit Open 16.1" Complete as many rounds and reps as possible in 20 minutes of: 25-ft. overhead walking lunge 8 bar facing burpees 25-ft. overhead walking lunge 8 chest-to-bar pull-ups Men lunge 95 lb. Women lunge 65 lb.
WOD – 2/5/18
Strength Deadlift 3-3-3 Accumulate 10-15 Seated Box Jumps in between sets. Progress to a height on the box that is challenging. WOD 3 RFT 20 Deadlift 185/125# 20 Box Jump Overs 24/20" 10 minute time cap Cool Down 1) 50 Band Good Mornings 2) Banded Hamstring Stretch, 60 seconds per side
Back East CrossFit 