Back East CrossFit - CrossFitWarm-up (No Measure)Junkyard Dog Warm Up... Grab a partner for this one and have some fun… P1: L-Sit on the floor with arms extended to make the letter T. P2: 10 Reps (1 Rep = 1 Jump over an arm, 1 jump over the legs, 1 jump over the other arm) … Continue reading Monday – 7/22/19
Author: backeastcrossfit
This Weeks Preview – 7/21/19
Everyone did such a great job at the box this week fighting through the high temperatures and challenging workouts. The end of July is almost here and although i would take the hot weather over the cold weather any day it'll be nice to see some cooler and dryer temperatures soon... especially for those longer … Continue reading This Weeks Preview – 7/21/19
Sunday Endurance – 7/21/19
Back East CrossFit - EnduranceWarm-upWarm-up (No Measure)3 ROUNDS 200m Run 50ft Walking Lunge 50ft KB FR Walking Lunge 50ft Filly Lunge 7/7 KB or DB Power Clean 15 Band Pull-ApartsWorkoutMetcon (AMRAP - Rounds and Reps)"TRIPLE AMRAP" AMRAP x 5 MINUTES 5 KB Swing (53/35) 5 Wall Ball (20/14) 5 Up-Down 10 KB Swing 10 Wall … Continue reading Sunday Endurance – 7/21/19
Recipe of the Week – Sriracha Chicken Salad
Chicken salad is always my go to when I'm in a time crunch and not really in the mood to cook 🤷♀️ It's also the best because you can throw pretty much anything into it and it adds its own unique twist! This week we are spicing it up with Sriracha to make this amazing … Continue reading Recipe of the Week – Sriracha Chicken Salad
Saturday Partner WOD – 7/20/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)3 Rounds, Increasing Effort Each Round 1:30 Row or Bike (start slow and end moderate/high in final round) 10 burpees 20 Single Unders 10 reverse step lunges 20 Hollow Position Flutter Kicks 10 Russian KB Swing (light)WorkoutMetcon (Time)For Time 40 Burpee 60 Cal Bike 80 Double unders (each) 100 … Continue reading Saturday Partner WOD – 7/20/19
Back East Barbell – 7/20/19
Back East CrossFit - Back East Barbell1 Below the knee hang squat snatch + 1 Above the knee hang squat snatch + 1 High hang squat snatchStart light and build to a heavy complex for the day. Complete 1 set every 3.5 minutes.Snatch (1 - 1 - 1 - 1 - 1 - 1 - … Continue reading Back East Barbell – 7/20/19
Friday -7/19/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)2 ROUNDS 10 Bootstrappers 10 PVC pass throughs 10 Jumping squats 10 Thrusters with PVC then barbell 2nd round 10 SDHP with PVC then barbell 2nd round 5 Caterpillars with push up Once done with the warm up start doing a few reps of each movement to prep for … Continue reading Friday -7/19/19
Thursday – 7/18/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)1 SET 10-15m, Perform movement then Jog Back... Walking Knees to chest Walking quad stretch Lateral over-under (change direction half way) Walking figure four Lunge with twist Toy soldiers Walk on toes Walk on heels -Quick Rest- 1 SET 10-15m, Perform movement then Jog Back... High knees Butt kickers … Continue reading Thursday – 7/18/19
Back East Barbell – 7/18/19
Back East CrossFit - Back East BarbellWeightlifting1 Below the knee hang power clean + 1 Above the knee hang squat clean + 1 squat clean (1 - 1 - 1 - 1 - 1)Build to a heavy complex for the day. Complete 1 set every 3 minutes.1 Push press + 2 push jerk + 3 … Continue reading Back East Barbell – 7/18/19
Wednesday – 7/17/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)Partner Warm-up… One athlete on the bike the other with a PVC 1 ROUND P1: Bike P2, Complete Full Round 5 Inch Worms 5 Behind the Neck Snatch Press with PVC 5 Behind the Neck Snatch Press from ¼ squat (PVC) 5 Sots Press (PVC) 1 ROUND P1: Bike … Continue reading Wednesday – 7/17/19
Back East CrossFit 