Back East CrossFit - CrossFitWarm-up ()Extended Warm-upOverhead Squat (10 - 10 - 10 - 10 - 10)EMOM 5 10 OHS slightly heavier than last week (2.5-5lb increase)StrengthFront Squat (2 - 2 - 2 - 2 -2)EMOM 5 2 Front Squats Set 1: 70% Set 2: 80% Sets 3, 4, 5: 85%MetconMetcon (Time)For Time 30 Pull … Continue reading Friday
Author: backeastcrossfit
Saturday
Back East CrossFit - CrossFitPartner WODMetcon (Time)On a 24 min clock 4 rounds 20 Synchronized wall balls 20 Push ups 20 Box jump overs Then in remaining time AMRAP meters on rower - Wall balls are done with each person using their own medball, moving together. - The push ups are done together for 20 … Continue reading Saturday
Friday
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)1 min Single unders then: EMOM 6 15 Plate ground to overhead 10 Curtsy lunges then: 5 segmented deadlifts (empty bar), 2 sec pause each position Shin Just above the knee Hips to the bar then: 5 deadlifts no pausing Then build up to WOD weight for the deadliftWorkoutMetcon … Continue reading Friday
Recipe of the Week – Candy Corn Gummies
This recipe is going up again this year in hopes that someone makes these and brings some extras in ππ Not only are they candy corn but in the form of gummies.. so these have to be a win in my book! π If you make them please tag us with our thoughts πor π! … Continue reading Recipe of the Week – Candy Corn Gummies
Recipe of the Week – Delicata Squash Fries
Because carbs are not the devil, especially when they come in the form of delicata squash friesπ ππThis is one of my all time favorite AND easiest recipes to make! Enjoy these delicata squash fries with your favorite dipping sauce for a healthy and delicious alternative to french fries! Ingredients 3-4Β mediumΒ size delicata squash1-1/2Β tablespoon oil of choice1Β teaspoon … Continue reading Recipe of the Week – Delicata Squash Fries
Sunday Endurance WOD – 9/29/19
Back East CrossFit - EnduranceWarm-upWarm-up (No Measure)3 ROUNDS 15 Jumping Jacks 5 Bootstrappers + 5 Burpees 15ft Bear Crawl 10 Groiners + 10 Air Squats 10 Elbow Punches + 5 Press from Front RackWorkoutMetcon (AMRAP - Rounds and Reps)AMRAP x 14 MINUTES 500m Row 21 Air Squats 15 Shoulder to Overhead 95/65 -Rest 3:00- AMRAP … Continue reading Sunday Endurance WOD – 9/29/19
Recipe of the Week – Spicy Pumpkin Chili
With the Fall weather starting to approach, this Spicy Pumpkin Chili recipe will help keep you warm on those chilly afternoons! πΆπ²π Prep: 15Β mCook: 1Β hΒ 15Β mReady in: 1Β hΒ 30Β m Ingredients 1 lb lean ground beef1/2 teaspoon (or more) crushed red pepper flakes,1 teaspoon minced garlic1/2 large onion, diced1 green bell pepper, chopped1 red bell pepper, chopped1 (15 ounce) … Continue reading Recipe of the Week – Spicy Pumpkin Chili
Back East Barbell – 9/28/19
Back East CrossFit - Back East BarbellWeightlifting1 Power clean + 1 Push jerk (2 - 2 - 2 - 2 - 2 - 2 - 2)Every 2 minutes for 14 minutes (7 sets)Metcon (No Measure)2 Sets 1 min Max KB Push Press 1 min Max KB Deadlift 1 min Max KB Front Rack Lunges 2 … Continue reading Back East Barbell – 9/28/19
Saturday Partner WOD – 9/28/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)3 ROUNDS 60 Single Unders 4/4 KB OH Lunge (increase weight) 10 KB Russian Swing (increase weight) 10 V-UPs β 10 kipping knee tucksβ 10 toes to barWorkoutMetcon (Time)For Time 100 Russian KB Swings 70/53 100 Box Jumps 24/20 100 Plate OH Lunge 45/35 100 Toes to bar Rest … Continue reading Saturday Partner WOD – 9/28/19
Friday – 9/27/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)3:00 BIKE INCREASING EFFORT MIN 1: EASY MIN 2: EASY+ MIN 3: MODERATE -THEN- 3 ROUNDS FOR TIME 10 Tempo Air Squats (33X1) 15 PVC Good Mornings 10 Cossack Squats **5 MIN CAP on the 3 Rounds**NCFIT Baseline - Strength (Weight)ON A 20:00 RUNNING CLOCK... Build to 5RM Back … Continue reading Friday – 9/27/19