The last couple of weeks have been rough! Between the heat and the workouts I hope you are finding time to rest, rehydrate and recover. So far we’ve tackled two hero WODs this summer - and we have many more for you. This week's hero workout is a rough one so make sure to prepare … Continue reading This week’s preview – 6/30/19
Author: backeastcrossfit
Endurance WOD – 6/30/19
Back East CrossFit - EnduranceMetconMetcon (AMRAP - Reps)5 rounds for reps 1 min max calorie Row 20 sec rest 1 min max Sit ups 20 sec rest 1 min max Wall balls 20/14# 20 sec rest 1 min Wall sit 20 sec rest
Recipe of the Week -Breakfast BLT
This week's recipe is the perfect breakfast concoction to get your day off to a great start! Put together this super simple breakfast BLT and let us know what you think - Enjoy! INGREDIENTS 3 slices center cut bacon, such as oscar mayer 1 large egg 2 slices light whole wheat bread, such as Arnold light (or gluten-free bread) 2 to 3 iceberg … Continue reading Recipe of the Week -Breakfast BLT
Back East Barbell – 6/29/19
Back East CrossFit - Back East BarbellWeightlifting1 Snatch + 1 Tempo Overhead squat (1 - 1 - 1 - 1)Build to a heavy complex for the day.1 Power Snatch + 3 Snatch Push Press + 1 Snatch Jerk (1 - 1 - 1)Build to a heavy complex within 3 sets.Snatch Pull (3 - 3 - … Continue reading Back East Barbell – 6/29/19
WOD – 6/29/19
Back East CrossFit - CrossFitMetconMetcon (Time)With a partner: For time 50 Pull ups Then: 10 Rounds 6 Double DB power cleans 6 Double DB Lunges 6 Double DB Push press Then: 50 Calorie Bike or Row- Pull ups and Bike/ Row are split - 10 Rounds are you do a full round I do a … Continue reading WOD – 6/29/19
WOD – 6/28/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)General warm up - 1 Round - 2 lap run - 7 Slow burpee broad jumps + 2 squats - 7/7 Box step downs - 10 barbell Push press Barbell warm up - 5 Muscle cleans - 5 front squats - 5 power cleans - 5 front squats - … Continue reading WOD – 6/28/19
WOD – 6/27/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)EMOM 12 Min 1: 20 walking lunges (unweighted) Min 2: 15 Double KB deadlifts Min 3: 40 second plank walkMetconMetcon (Time)For time: 2000 meter row 150 Russian KB swings 53/35#Score is total time to complete both items.2k Row (Time)Max Effort 2k RowCool Down3 Rounds 30 sec butcher block stretch … Continue reading WOD – 6/27/19
Back East Barbell – 6/27/19
Back East CrossFit - Back East BarbellWeightlifting1 Clean + 1 Front squat + 1 Clean + 2 Split jerk (1 - 1 - 1 - 1)1 Push Jerk + 1 Split Jerk (1 - 1 - 1)Build up to a heavy setDeficit Clean pulls (3 - 3 - 3)
WOD – 6/26/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)General Warm up - 1 min jump rope - 15 good mornings - 10 Front squats - 1 min jump rope - 10 pvc pass throughs - 10 Ring rows - 15 kip swings Barbell Warm up - 10 muscle clean to press - 5 hang power cleans - … Continue reading WOD – 6/26/19
WOD – 6/25/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)General Warm up 2 Min cardio 20 Mountain climbers 10 Boot strappers 10 Cossack squats 50' Duck walk Then: 10 Goblet squats 20 Russian KB swings 20 Hollow rocks 20 Russian KB swings 10 Goblet squats Barbell Build up - 10 Back squats with empty bar - Build up … Continue reading WOD – 6/25/19
Back East CrossFit 