8am Back East Barbell Every 90 seconds for 12 minutes (8 sets): a.) Clean + Clean and Split Jerk Sets 1-2 @ 75% of 1-RM Clean & Jerk Sets 3-5 @ 80% Sets 6-7 @ 85% Set 8 @ 90% b.) Accessory 3 rounds NFT 15 Oblique side bends per side 20 bradford press 1 … Continue reading WOD – 12/16/17
WOD – 12/15/17
WOD ReTest of CrossFit Open workout... to be announced in class! Pulling and Posterior Chain Accessory Work 4 Rounds, NOT for time: 10/side 3 Point Dumbbell Row 15 GHD Hip Extensions Back East Briefs Back East Holiday Gathering Saturday, December 16th starting at 5pm - Potluck style!
WOD – 12/14/17
CrossFit WOD Every 3 minutes complete a set, Overhead Squat 10-7-3-3-3-7-10 Extra challenge - Can you hit Bodyweight or more for all of the sets? Gymnastics Skill/Stamina Work EMOM 6 Odd- 30 second Handstand Hold (adjust time up or down based on ability) Even- 3 Wall Walks (+/- 1 depending on ability. Focus on form … Continue reading WOD – 12/14/17
WOD – 12/13/17
WOD 5 RFT 10 Hang Power Cleans 165/115# 15 Hand Release Push-ups 20 Box Jump Overs 24/20" *For the Push-ups: do not let your hips or thighs touch the ground Core Accessory Work Tabata Hollow Hold 8 rounds: 20 seconds of work, followed by 10 seconds of rest *scale to hands at sides or hand … Continue reading WOD – 12/13/17
My CrossFit Journey – Greg Balicki
My CrossFit Journey... Greg! Greg started with Back East CrossFit in late October eager to try something different after hitting the traditional gym setting for the past 6 years. Looking at Greg you are instantly taken back by his muscular build, wondering if he can move mountains with his biceps, and not even questioning his … Continue reading My CrossFit Journey – Greg Balicki
WOD – 12/12/17
WOD As far as possible in 12 minutes, Row 1600/1400 Meters immediately into, "Fran" 21 - 15 - 9 Thrusters 95/65# Pull ups Cool Down Banded hamstring stretch
WOD – 12/11/17
Strength Every 90 second for 6 sets: 2 Touch and Go Power Snatch WOD 5 RFT 25 Sit-ups 15 Power Snatch 75/55# Cool Down Couch Stretch, 60 seconds/side Pigeon Stretch, 60 seconds/side
Programming Preview – 12/10/17
We’ve got some exciting workouts planned for the next few weeks to close out the year! Monday starts off with some TNG power snatch, followed by a light 5 rounder of sit ups and power snatch. Then there is Tuesday...I don't want to give too much a way, but this day will be a challenge … Continue reading Programming Preview – 12/10/17
WOD – 12/10/17
9am Sunday Endurance WOD Teams of 3 complete: 10,000 meters on the bike Station 1: Max meters on bike Station 2: 100 foot bear crawl Station 3: 20 Air Squats Team members will rotate through stations when both air squats and bear crawl are complete. 35 min Time Cap
Recipe of the Week – Sweet Potato, Carrot, & Fresh Turmeric Root Soup!
This week, our culinary master, Shelby Johnson, provided us with this homemade heaven - Sweet Potato, Carrot, & Fresh Turmeric Root Soup. Shelby is quiet the genius in the kitchen and could write a book filled with his homemade delicious meals! This soup is perfect for these cold, brisk days and super easy to make! … Continue reading Recipe of the Week – Sweet Potato, Carrot, & Fresh Turmeric Root Soup!
Back East CrossFit 