9am Sunday Endurance WOD 10 RFT 5 Burpees 10 KBS 70/53# 15 Calorie Row
Recipe of the Week – Greek Yogurt Fluffy Waffles
I am a HUGE fan of waffles so when I saw this recipe pop up on PaleOMG's blog I knew I had to share it with all of you! If you don't follow Juli's blog (PaleOMG.com or her on Instagram @paleomg) you are missing out! She is absolutely hilarious and posts the most amazing videos … Continue reading Recipe of the Week – Greek Yogurt Fluffy Waffles
WOD – 1/13/18
8am Back East Barbell a.) Clean and Jerk Every 2.5 minutes for 8 sets 3 Hang squat cleans + 1 Push Jerk b.) Accessory 3 Rounds Not for Time 6/6 Single arm DB Strict Press 8/8 double KB front rack front foot elevated reverse lunges 1 Minute ring plank hold 9am CrossFit WOD As a … Continue reading WOD – 1/13/18
WOD – 1/12/18
WOD Open Workout 17.2 Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then, 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds. Men use 50-lb. … Continue reading WOD – 1/12/18
WOD – 1/11/18
CrossFit Max Broad Jump Test 3 attempts to establish max distance (inches) WOD 400 meter Row 40 Box Jumps 24/20" 400 meter Row 30 Box Jumps 30/24" 400 meter Row 20 Box Jumps 36/30" 400 meter Row Gymnastics Skill a.) 2 x 30' Wheel Barrow Walk b.) 2 x 30' Pike Wheel Barrow Walk c.) … Continue reading WOD – 1/11/18
WOD – 1/10/18
WOD Back Squat 1-5-1-10-1-20 Perform a set every 4 minutes Cool Down Samson stretch, 60 seconds/side
Technique Tip Tuesday – Toes to Bar
Toes To Bar Can you believe the 2018 CrossFit Open is only 6 weeks away?! One movement we see every year is the toes to bar - a challenging gymnastic movement that requires full body strength and coordination. Like many gymnastic movements, we need the proper strength and skill level to perform the movement … Continue reading Technique Tip Tuesday – Toes to Bar
WOD – 1/9/18
WOD With a partner: 70 Clean & Jerks, accumulated 135/95# 70 Double Unders each person, relay style 120 Handstand Push-ups, accumulated 120 Double Unders each person, relay style *20 minute cap
WOD – 1/8/18
WOD Every 2 minutes for 8 sets: 10 Thrusters 95/65# 10 Bar Facing Burpees *Score is slowest round Pull-ups and Muscle Up Skill a.) 2 x 10 Beat Swings on Bar b.) 3 x 3-1-3 Swing and Pull Drill on Bar c.) 4 x 5 False Grip Ring Rows
Programming Preview – 1/7/18
Let's take a look at the workouts this coming week.. We have some warmer weather coming our way so we can’t blame the cold for not getting here! To start off the week we have Monday’s workout.. Let’s just say this workout will definitely get us prepared for the 2018 Open that's just around … Continue reading Programming Preview – 1/7/18
Back East CrossFit 