Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)General Warm up - 2 Rounds - 40 sec jumping jacks - 10 band presses per side - 10 band pull-aparts - 5 Caterpillars with 2 push ups WOD Prep Spend time finding weight to use for the shoulder to overheadMetconCF: Metcon (Time)For Time Buy in: 25 burpees 3 … Continue reading WOD – 6/24/19
Programming Preview – 6/23/19
In this weeks episode of Back To the East Side we have lots of surprises and drama... not really though. We do, however, have some fun workouts planned for you. Check 'em out below in this weeks edition of the programming preview! Monday We are starting the week off with some upper body work. This … Continue reading Programming Preview – 6/23/19
Endurance WOD – 6/23/19
Back East CrossFit - EnduranceMetconMetcon (Time)For Time 1 mile run 100 air squats 1 mile run
Recipe of the Week – Chocolate Mint Nooma Smoothie
The Chocolate Mint Nooma is our best seller here at the box so why not make this week's recipe with it?! This smoothie is perfect post workout - or really any time of the day - enjoy! INGREDIENTS ½ c. Organic Spinach ¼ c. Organic Cacao Nibs 2 tbsp Cashew Butter 1 Organic Frozen Banana … Continue reading Recipe of the Week – Chocolate Mint Nooma Smoothie
WOD – 6/22/19
Back East CrossFit - CrossFitMetconMetcon (Time)With a partner for time: 60 - 50 - 40 - 30 - 20 Calorie Row or Bike Russian KB swings 70/53# Burpees- One person works at a time - Reps must be split evenly - Break up however you need to
Back East Barbell – 6/22/19
Back East CrossFit - Back East BarbellWeightlifting1 push press + 1 push jerk + 1 Split Jerk (1 - 1 - 1 )- Build from last weeks press complex - 1 set every 3 min - Take bar from rack1 Clean + 1 Front squat + 1 Clean + 2 Split jerk (1 - 1 … Continue reading Back East Barbell – 6/22/19
WOD – 6/21/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)2 min cardio then 20 Jumping air squats 15 Hand release push ups 10 Barbell RDLs 3 wall walks Barbell warm up 5 clean pulls 5 Muscle cleans 5 Front squat 5 power cleans Power clean build up 2-4 sets 2 power cleans + 2 front squats 2 HSPUMetconCF: … Continue reading WOD – 6/21/19
WOD – 6/20/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)General warm up - 1 min spider stretch with box - Butcher block stretch - 20 kip swings - 20 Hollow rocks Tabata - 4 rounds Bike, Row or jump rope - 4 rounds V-ups - 4 rounds air squats Build up 2 sets - 5 calorie sprint on … Continue reading WOD – 6/20/19
Back East Barbell – 6/20/19
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 – 6/20/19
WOD – 6/19/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)General Warm up 3 Rounds 5 single arm swings 5 single arm cleans 5 single arm front squats 5 Single arm push press Barbell Prep 5 Strict press 5 Push press 5 Front squats 5 Thrusters Build Up Spend a few minutes finding your first working set of strict … Continue reading WOD – 6/19/19
Back East CrossFit 