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WOD – 1/24/19

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Back East CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 Sets

1 min row or bike

50′ Bear crawl

50′ walking lunges

Movement instruction

Metcon

Metcon (No Measure)

2 Sets

60 second wall sit

8/8 front rack reverse step lunges

60 second ring plank hold

8/8 half kneeling single arm Strict press

60 second bar hang

8/8 single arm dumbbell row
-Use challenging loads so that last few reps of a set are difficult.

-Increase load for second set if possible.

– Add load to static hold if possible.

Metcon (No Measure)

2 Sets

30 second wall sit

6/6 front rack reverse step lunges

30 second ring plank hold

6/6 half kneeling single arm Strict press

30 second bar hang

6/6 single arm dumbbell row
-Use challenging loads so that last few reps of a set are difficult. Increase loads from previous 2 sets.

– Add load to static hold if possible.

WOD – 1/23/19

By: 0

Back East CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Dynamic warm up

Arm circles,

Arm swings

Torso twists

Hip circles

Leg swings

Air squats

Then:

2 Rounds

30 seconds double under practice

10/10 lateral band walks (red band)

10 goblet squats with 2 sec pause

6/6 single arm DB or KB press

10 ring rows

10 sit ups

WOD build up

3 sets (set1/set2/set3)

5 Front squats building each set to wod weight

2 kips+ 1 pull ups/ 3 pullups/ 3 C2B pull ups

30 sec HS hold/ 3 HSPU negatives/3 HSPU

Metcon

CF: Metcon (Time)

3 Rounds for time

20 Chest to bar pull ups

10 Front squat 225/155#

20 Handstand Pushups
20 miute time cap

CFL: Metcon (Time)

3 Rounds for time

30 Goblet squats 25/35#

30 Push ups

30 Ring rows

30 ball slams

30 Second Handstand hold or Double DB OH hold
20 min time cap. Scale movements to be able to do at least 10 reps at a time.

Metcon (Time)

100 abmat sit ups for time

WOD – 1/22/19

By: 0

Back East CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 minutes of cardio

Then:

2 rounds

40 jumping jacks

10 Barbell back squats

10 band pull aparts

10 pass throughs

10 PVC OHS

Barbell warm up

Snatch deadlift

Snatch deadlift + Shrug

Muscle snatch

OHS

Power snatch

2 Power snatch + OHS

Build up

Spend a few minutes working up to first weight

Weightlifting

2 Power snatch + 1 Overhead squat (1 – 1 – 1 – 1 – 1)

Complete a set every 2 minutes. Build weight across all sets up to a challenging complex.

Back Squat (3 – 3 – 3 – 3 – 3)

Every 2 minutes complete a set of 3 back squat. Build up to a challenging set of 3 reps for the day.

Cool Down

Foam roll upper back and quads with remaining time in class.

WOD – 1/21/19

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Back East CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

4 cycles

1 Caterpillar + 2 push ups

10 second upward dog hold

10 second spider stretch/ side

3 sets

10 air squats

5/5 box jump step downs

Wall ball warm up

5 medicine ball squats

5 medicine ball push press to target

10 unbroken wall ball

Metcon

CF: Metcon (Time)

5 Rounds

10 Burpee box jump overs 24/20″

20 unbroken wall balls 20/14″

rest 1 min

CFL: Metcon (Time)

5 Rounds

10 Burpees

10 Box Step ups 24/20″

20 Wall balls
No rest built in for this wod. Just keep moving through your rounds. Keep the medicine ball light to go unbroken.

Midline Conditioning

4 rds

:10 hollow rocks

10 v-ups

:30 sec rest

WOD – 1/19/19

By: 0

Back East CrossFit – CrossFit

Warm-up

Metcon

Warm-up (No Measure)

2 rounds

90 seconds cardio

10 Air squats

10 reverse grip pass throughs

10 band pull aparts

10 kip swings

30 sec plank walk up/down

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats
– Do this as an individual or partner workout.

– If doing it as an individual and you need to scale drop the reps in half.

– Scale pull ups to banded

– Scale push ups to knees

Cool Down

WOD – 1/18/19

By: 0

Back East CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

30 second double unders or practice

5 air squats heels on PVC + 2 sec pause

5 regular air squats + 2 sec pause

5 air squats toes on PVC + 2 sec pause

10 pvc pass throughs

30 sec reverse grip hang

10 band pull aparts

Barbell warm up

3 Behind the neck snatch grip push press

3 OHS

3 High hang power snatch

3 hang power snatch

3 power snatch

Sped a few minutes loading the bar for the WOD.

Metcon

CF: CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#

CFL: Metcon (AMRAP – Reps)

AMRAP 10

10/8 calories air bike

14 Alternating DB snatch
Choose your own weight for the DB snatch. 14 reps should be able to be completed unbroken for the first 2 rounds at least.

Cool Down

CF and CFL

2- 3 Sets

15/15 banded strict press (step one foot in band, hold other end, press like a strict press)

20 band pull aparts

30 double band tricep pull downs

WOD – 1/17/19

By: 0

Back East CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1 round

500 meter row

15 banded good mornings

10 ring rows

10 PVC pass throughs

15 kip swings

Kettlebell Warm up

2 Sets increase weight

5 KB deadlifts

5 Russian KB swings

5 American KB swings

Metcon

Metcon (AMRAP – Rounds)

AMRAP 15

25 American KB swings 53/35#

30 sec Hanging L-sit hold
– Hanging L-sit doesn’t need to be unbroken but in order to move on you need to accumulate 30 seconds of a hold in as many sets as it takes.

– Score is rounds plus reps

– 25 reps for the KB swings

– Every 10 seconds of Hanging L-sit hold is a rep.

Cool Down

1 min/ side banded hamstring stretch

1 min/ side banded IT band stretch

Back East Barbell – 1/17/19

By: 0

Back East CrossFit – Back East Barbell

Warm-up

Warm-up (No Measure)

2 Minutes cardio

With a red band

20 Band pull aparts

10 lateral band walks/ side

20 Air squats

10 banded pass throughs

PVC pipe warm up

3 Dip drive shrug

3 Dip drive high pull

3 Dip drive muscle snatch

5 Overhead squats

3 snatch balance

3 high hang squat snatch

3 hang squat snatch

3 squat snatch

Barbell warm up

3 snatch grip deadlift

3 snatch pulls (shrug only)

3 muscle snatch

3 overhead squat

3 snatch balance

1 high hang squat snatch

2 hang squat snatch

3 squat snatch

Spend time building up to first working set

Weightlifting

2 Snatch + 1 Snatch Balance + 1 OHS (1 – 1 – 1 – 1 – 1)

Every 3 min perform a complex. Build up to a challenging weight.
Perform a set every 4 minutes. Try to increase overall load from last week.

WOD – 1/16/19

By: 0

Back East CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Dynamic warm up

2 times through

High kicks

Samson walk

Lateral lunges

Then:

2 Rounds

8/8 cross leg RDLs

10 Cossack squats – unweighted

10 Sumo stance good mornings – empty bar

Barbell warm up/ movement instruction

10 Sumo DL empty bar

Build to first working set

Weightlifting

CF: Sumo Deadlift (3 – 3 – 3 – 3 – 3)

CFL: Strength Circuit (1 – 1 – 1 – 1)

4 Sets

12 Double DB stiff Legged DL

18/18 Bulgarian split squats

15 sumo stance good mornings

Metcon

CF: Metcon (AMRAP – Reps)

Tabata

8 rounds toes to bar

1 min rest

8 rounds burpees

CFL: Metcon (AMRAP – Reps)

Tabata

8 rounds Abmat Sit ups

1 min rest

8 rounds Burpees

WOD – 1/15/19

By: 0

Back East CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Mobility:

– Pigeon stretch

– Spider stretch

– Down dog calf/ shoulder stretch

Dynamic warm up:

2 rounds

5 Right arm KB Strict press + 50′ OH Carry +5 Strict press

5 Left arm KB Strict press + 50′ OH Carry +5 Strict press

5/5 Box step downs

10 Goblet squats

Movement Instruction

5 Floor piked HSPU

5 Box piked HSPU

Build up

2 sets

6 DB step ups

3-5 HSPU

Metcon

Metcon (Time)

4 Rounds for time

14 HSPU

16 Double DB box step ups 50/35s and 24/20″

30 Calorie row

Cool Down

Reclined pigeon stretch