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 🙏😅 Not only are they candy corn but in the form of gummies.. so these have to be a win in my book! 🙌 If you make them please tag us with our thoughts 👍or 👎! … 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 fries🍠🍟👌This 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 3-4 medium size delicata squash1-1/2 tablespoon oil of choice1 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! 🌶🍲🎃 Prep: 15 mCook: 1 h 15 mReady in: 1 h 30 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 → 10 kipping knee tucks→ 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
Back East CrossFit 