Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)AMRAP X 5 MINUTES 8/6 Cal Bike 8 Plate Ground to Overhead With :02 Pause At The Top 8 V-ups -THEN- 3 ROUNDS 25' Waiter Walk (Each Arm) 15 PVC Pass ThroughsStrengthPush Jerk (3-3-3-3-3)Push Jerk* * 1 set every 2.5 minutes * Start moderate and build to heavy, but … Continue reading Tuesday – 8/20/19
Author: backeastcrossfit
Monday – 8/19/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)4 ROUNDS FOR TIME* (12 MIN CAP) 200m Row 7/7 SA DB Split Squat Thrusters 9/9 SA Glute Bridge DB Floor Press 25 Plate Jumps *Increase weight on DBs and pace on the rower each roundWorkoutMetcon (Time)FOR TIME 1000m Row Immediately into... 3 ROUNDS 10 Single DB Burpees (50/35)* … Continue reading Monday – 8/19/19
Sunday Endurance WOD – 8/18/19
Back East CrossFit - EnduranceWorkoutMetcon (AMRAP - Reps)3 Rounds 1:30 Stations :30 Rest b/t Stations STATION 1 :30 Hollow Hold then... Max Double DB Thrusters STATION 2 :30 Squat Hold then... Max Single DB Box Step-Ups STATION 3 :30 Plank hold then... Max Double unders STATION 4 :30 Bar Hang then... Max Double DB Bent … Continue reading Sunday Endurance WOD – 8/18/19
Recipe of the Week – Funfetti Protein Cookies
Ingredients 1/2 Cup of nut butter of your choice (cashew/almond)2 tsp Organic Butter extract2 Tbsp Honey1 Large egg1/2 Cup Vanilla Whey protein powder of your choice (Ascent Vanilla Bean is great!)1/4 tsp Baking sodaSmall pinch of sea saltRainbow sprinkles - the more the merrier! Instructions Preheat your oven to 325 degrees and line a cookie sheet with parchment paper (or none if you are using a … Continue reading Recipe of the Week – Funfetti Protein Cookies
Saturday Partner WOD – 8/17/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)1 ROUND... 100m Run 10 Hanging Scap Retract 8/8 DB Bent Over Row 5/5 Split Squat 100m Run 6/6 DB Hang Power Clean 5/5 SA Ring Row 10 Alt. Step Forward Lunge 100m Run 8 DB G2O 10 Kip Swings 10 Alt. Jumping LungesWorkoutMetcon (Time)FOR TIME 800m Run 40 … Continue reading Saturday Partner WOD – 8/17/19
Back East Barbell – 8/17/19
Back East CrossFit - Back East BarbellWeightlifting1 Power clean & 1 push jerk (15 x 1)EMOM 15 1 power clean and push jerk - Build across all setsSegmented Clean Deadlifts (3 - 3 - 3 - 3 - 3)Every 2 minutes for 10 minutes 3 Segmented clean deadlifts
Friday – 8/16/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)3 ROUNDS :20 Singles → Fast Singles → Double Unders 10 Groiners 10 Jumping Squats 20 Marching Plank 2 ROUNDS* 5 Inch Worms 5 Behind the Neck Snatch Press 5 Sots press 5 OHS 10 Alt Cossack Squat (back rack optional) 5 Hang Muscle Snatch *First round with PVC … Continue reading Friday – 8/16/19
Thursday – 8/15/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)3 ROUNDS 250m Row (Stays the same) 7 Squats → Front Squats (PVC) → OH Squats (PVC) 7 Push-ups → Ring Support → Dip Negative 7 Scap Pull-ups → Chin-ups → Pull-ups 7 Sit-ups → Leg Lifts → Hanging Knee RaisesWorkoutMetcon (No Measure)EMOM x 24 MINUTES* MIN 1 - … Continue reading Thursday – 8/15/19
Back East Barbell – 8/15/19
Back East CrossFit - Back East BarbellWeightliftingFront Squat (5 - 5 - 3 -3 - 1 - 1 )Deadlift (10 - 8 - 6 - 4 - 2)
Wednesday – 8/14/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)‘Old School Gym Class" Warm-up… 3 ROUNDS 10 High Knees (each) 10 Sit-ups 10 Mountain Climbers (each) 10 Arm Crosses 10 Tuck-JumpsExtended Warm-upWarm-up (No Measure)EMOM x 6 MINUTES MIN 1 - Run 1 lap MIN 2 - Max Slam BallsWorkoutMetcon (7 Rounds for weight)7 SETS FOR LOAD* 1 Deadlift … Continue reading Wednesday – 8/14/19
Back East CrossFit 