Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)2 Rounds for QUALITY… 1:00 Bike (60% effort → 70% effort) 5 Double DB Suitcase DL 5 Double DB Bicep Curls 5 Double DB Strict Press 10 Scap Push-Ups Then grab a slightly heavier set of DBs and complete... 3 Rounds with heavier DBs... :30 Bike (75% effort → … Continue reading Thursday – 9/12/19
Author: backeastcrossfit
Back East Barbell – 9/12/19
Back East CrossFit - Back East BarbellWeightlifting1 Power snatch + 1 hang power snatch (1 - 1 - 1 - 1 - 1 - 1 - 1)Overhead Squat (3 - 3 - 3 - 3 - 3 )- Complete 1 set every 3 minutes. - Build to a heavy 3 rep
Wednesday – 9/11/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 100m Run 10 Scap Pull-ups → 5 Tight Kip Swings → 5 Big Kip Swings 10 Partner Wall Squats * 10 Inch Worms + Push-up *Athletes face each other with about 1ft between them, hands up overhead, active shoulders. Without touching each others’ hands, have … Continue reading Wednesday – 9/11/19
Tuesday – 9/10/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)1:00 Flow Slow Through Each... 1:00 Bootstrapper 1:00 Alternating Cossack Squat 1:00 Inch Worm (Keep those legs straight) Immediately Into... 10 Tempo Good Morning (20x1) 30 Mountain Climbers +5/5 Single Arm Ring Row 10 Tempo Sumo Deadlifts (20x1) 1:00 Front Plank + 5/5 Single Arm Ring Row 10 Tempo … Continue reading Tuesday – 9/10/19
Monday – 9/9/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)Graduated Movement Warm-up...3 rounds, each round the movement 'graduates' to more complex version. Start slow and gain speed as you get warm. 3 ROUNDS 7 Cal Row (stays same each round) 7 Squat → FS → OHS (pvc) 7 Push-up→ Ring Support → Dip Negative 7 Scap Pull-up → … Continue reading Monday – 9/9/19
Sunday Endurance WOD – 9/8/19
Back East CrossFit - EnduranceWarm-upWarm-up (No Measure)AMRAP x 5 MIN 30 Single Unders (switch to double-unders/practice at the 2:30 mark) 10 Single KB Sumo Deadlifts 5/5 Single Arm Russian KB Swing 10 Air Squats (Switching foot position each rep)*WorkoutMetcon (No Measure)EMOM x 16 MINUTES MIN 1 - 15 DBL KB Sumo Deadlift MIN 2 - … Continue reading Sunday Endurance WOD – 9/8/19
Recipe of the Week – Kombucha Slushie
As if Kombucha is not delicious as is - blend it with frozen fruit and you have yourself the ultimate smoothie! 🥤🍓❤️ Try this week's Kombucha Slushie recipe to spice up your next Kombucha beverage 🔥 Ingredients8oz Kombucha of any flavor 1 cup frozen fruit of your choice InstructionsPour ingredients into a blender Mix until … Continue reading Recipe of the Week – Kombucha Slushie
Saturday Partner WOD – 9/7/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)AMRAP x 10 MINUTES 8/6 Cal Bike 8 Ring Rows → 8 Kipping Swings 8/8 SA DB Strict Presses → 8/8 SA DB Hang Power Snatches 25 Shoulder Taps in Push Up Plank → 25’/25’ SA OH WalkPartner StrengthBench Press (1x3)I. ON A 12:00 RUNNING CLOCK... Establish 3-Rep Bench … Continue reading Saturday Partner WOD – 9/7/19
Back East Barbell – 9/7/19
Back East CrossFit - Back East BarbellWeightliftingBack Squat (10 - 8 - 6 - 4 - 2)6 Strict press + 4 Push Press + 2 Push Jerk (1 - 1 - 1)Build to a heavy complexMetcon (No Measure)EMOM 9 Min 1: :45 Plank hold Min 2: :45 V-ups Min 3: :45 Plate OH Hold
Friday – 9/6/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)3:00 Bike Then... 2 ROUNDS 15 Jumping Jacks 10 Groiners + Twist 10 Jumping Squats → 10 Jumping Lunges 5 PVC Press from ¼ squat → 5 PVC Press From Split* *PVC press will be from the front rack position, :02 pause at the topStrengthClean and Jerk (1x1)ON A … Continue reading Friday – 9/6/19
Back East CrossFit 