Back East CrossFit - Back East BarbellWeightliftingSquat Clean (2 - 2 - 2 - 2 - 2 - 2 - 2 - 2 - 2 - 2 )- Every 2 minutes for 20 minutes complete 2 squat cleans. - These will not be touch and go, you will be required to dump the bar between … Continue reading Back East Barbell – 8/29/19
Author: backeastcrossfit
Wednesday – 8/28/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)3 ROUNDS :30 Bike 10 PVC Pass Through 10ft Duck Walk* 5 Superman / 5 Hollow Rock 5 Broad Jumps *For the duck walk first round will be with empty hands, 2nd round challenge to put the PVC in the back rack, 3rd round challenge to hold the PVC … Continue reading Wednesday – 8/28/19
Tuesday – 8/27/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 15 Jumping Jacks 10 Arm Circles 10 Arm Crosses 3 Wall WalksSkillWarm-up (No Measure)EMOM x 10 MINUTES MIN 1 - 3-5 Reps of Gymnastic Goat* MIN 2 - :45 Single, Double, or Triple Under Practice *Gymnastic Goat should be any movement that athlete needs specific … Continue reading Tuesday – 8/27/19
Monday – 8/26/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)3 ROUNDS (For quality) - 12:00 CAP Jog 1 lap 25' Walking Lunges 10 Single Leg KB Romanian Deadlift 5/5 KB Push Press 10 KB Goblet Squats 10 Russian KB Swings - 1:00 Rest b/t Rounds -StrengthBack Rack Lunge (10-10-10)Barbell Back Rack Lunge* Build from Moderate to Moderate-Heavy. Reverse … Continue reading Monday – 8/26/19
Endurance – 8/25/19
Back East CrossFit - EnduranceNotes:Off-site workout at the Old Wethersfield 5K Road Race! Make sure to register - race starts at 8:30am.Metcon5k Run (Time)Max Effort 5k Run
Recipe of the Week – Strawberry Lemon Creamsicles
Here's another tasty summer treat to get you recovering and cooled off after a grueling workout! And don't you worry - we have plenty of Ascent Protein in stock to whip up these Strawberry Lemon Creamsicles this weekend 🍓🍋🎉 Ingredients 1 cup almond milk 1/2 cup water 1 1/2 scoops Ascent Lemon Sorbet Whey Protein 1/4 cup plain … Continue reading Recipe of the Week – Strawberry Lemon Creamsicles
Saturday – 8/24/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)AMRAP x 10 Minutes Partner 1: 100m Run Partner 2: 10 Air Squats Then Max Plate Ground to Overhead When Partner 1 returns athletes will switch.Partner WorkoutMetcon (AMRAP - Reps)IN TEAMS OF 2... AMRAP x 20 MINUTES P1...COMPLETE 1 ROUND 10 Hand release push ups 15 Ball slams (20/14) … Continue reading Saturday – 8/24/19
Friday – 8/23/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)3 Rounds of a graduated warm-up 1:00 row then 8 reps each of... Air Squat – Jumping Air Squat – Jumping Split Lunges DB Strict Press – DB Push Press – DB Push Jerk Push Up – Dive Bomber Push Up – Clapping Push Up Sit Up – Bicycle … Continue reading Friday – 8/23/19
Thursday – 8/22/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)400m jog...take it slow! Then... LINE DRILLS! 25’ each... -Samson Stretch -Floor Sweepers -Inch Worms -Toy Soldier Kicks -Frog Jumps (Full Squat, then jump for height) -Broad Jumps -Up Down Broad Jumps -Burpee Broad JumpsWorkoutMetcon (Time)FOR TIME* 2 ROUNDS 15 Hang Power Snatch (95/65) 15 Burpee Over Bar 200m … Continue reading Thursday – 8/22/19
Wednesday – 8/21/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)"You go, I go" partner chipper warm-up! Have everyone partner up and grab out a slam ball, light KB, and light bumper plate. Against a 10:00 clock, challenge teams to see how far they can get. Only one person can work at a time. ON A 10:00 RUNNING CLOCK… … Continue reading Wednesday – 8/21/19
Back East CrossFit 