Let’s jump right into it! Check out what’s to come this week and make sure to get into the box to work on any weaknesses! Monday we are focusing on deadlifts in both our strength and conditioning components for the day. We will spend the first part of class building up to a heavy set … Continue reading Programming preview 2/4/18
WOD – 2/4/18
9am Sunday Endurance WOD AMRAP 20 40 Kettlebell Swings 53/35# 40 Medball Clean 20/14# 40 Hand Release Push-ups
Recipe of the Week – Black Bean Brownies
If you came to our one year countdown wedding celebration at the Kinsmen Brewing Company last year then you know just how delicious these brownies really are! Maria brought these bad boys with her and people were blown away to hear they were made from black beans! After a little convincing Maria shared this gem … Continue reading Recipe of the Week – Black Bean Brownies
WOD – 2/3/18
8am Back East Barbell a.) Split Jerk Every 2 minutes complete a set of split jerk. 3, 3, 3, 2, 2, 2, 1, 1, 1, 1 Start light and build to a heavy single rep. b.) Accessory Work 2-3 Rounds NOT for time: 6-8 Half kneeling KB strict press 30 sec side plank 14 Lateral … Continue reading WOD – 2/3/18
WOD – 2/2/18
WOD “The Lyon” 5 Rounds 7 Squat Cleans 165/115# 7 Shoulder to Overhead 165/115# 7 Burpee Chest-to-Bar Pull ups Rest 2:00 between rounds Score is total time including rest Captain David Lyon was a U.S. Air Force Academy graduate and member of the 21st Logistics Readiness Squadron out of Peterson Air Force Base, Colorado, died … Continue reading WOD – 2/2/18
WOD – 2/1/18
CrossFit WOD 3 RFT 800m Bike 5 Rope Climbs 15' Back East Barbell (5:30pm only) a.) Snatch Complex Every 2 minutes for 10 sets: 1 Power Snatch + 1 Hang Squat Snatch + 1 OHS b.) 3 Sets NOT for time: 10/10 Single Arm Dumbbell Rows 10/10 KB Romanian Deadlifts
WOD – 1/31/18
WOD For time: 75 Dumbbell Snatch, alternating 50/35# 50 Hand Release Push-ups 100 Double Unders 75 Wall Ball 20/14# 50 Box Jumps 24/20" 100 Double Unders 75 Dumbbell Goblet Squats 50/35# 50 Toes to Bar 100 Double Unders 40 minute time cap
Fun Facts staring Rich Modica!
Favorite CrossFit workout or movement? Writing my name on the Board. Then maybe a Pull up We can find you most frequently at the _9__:__00 am class! How long have you been doing CrossFit? 16 months What is your nickname? That I know of? Rich. If you were stranded on a deserted island with only one … Continue reading Fun Facts staring Rich Modica!
WOD – 1/30/18
WOD Every 2 Minutes for 10 sets: 2 Hang Power Cleans + 1 Power Clean + 1 Push Jerk Increase weight across sets Midline Accessory Work 3 rounds NOT for time: 10 L-sit Taps 15 V-ups 10 Back Extensions
WOD – 1/29/18
WOD 27-21-15-19 Front Squats 95/65# Calories on the Rower or Bike Advanced: 115/75# if all reps can be completed unbroken Cool Down Couch Stretch, 90 seconds/side
Back East CrossFit 