Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)General Warm up - Leg swings - Single leg toe touches - Cossack squats - 1 min single unders Partner 600 meter row - Alternate 150 meter sprints WOD Prep - Warm up to DL weight - 10 Double unders between setsMetconMetcon (AMRAP - Rounds and Reps)AMRAP 7 10 … Continue reading WOD – 6/18/19
WOD – 6/17/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)Mobility - Spider stretch - Samson to sprinter - Shoulder PVC pipe stretches General warm up - 2 Rounds - Run 1 lap - 10 Band Pull aparts - 10 Pass Throughs - 10 PVC OHS Barbell Prep - 5 Muscle snatch - 5 Snatch grip push press - … Continue reading WOD – 6/17/19
Programming Preview – 6/16/19
Below is this weeks programming preview. Keep an eye out for the workouts each Friday. Summer is here and we are starting our hero WOD Fridays early! Monday We are starting this week with a benchmark workout called: "Nancy". 5 Rounds for time 400 meter run 15 Overhead squats 95/65# Once we cool off from … Continue reading Programming Preview – 6/16/19
Endurance WOD – 6/16/18
Back East CrossFit - EnduranceMetconMetcon (Time)50 - 40 - 30 - 20 - 10 Calories on bike Calories on rower Double unders 30 min time cap
Recipe of the Week – Thai Peanut Zucchini Noodle Bowl
This week's recipe is a carb friendly take on a Thai classic peanut noodle bowl. This version is made with zucchini noodles and tastes just as delicious as the real deal! Ingredients For the "peanut" sauce 1/3 cup sunflower seed butter 1/3 cup water 2 tablespoons honey 1 tablespoon coconut aminos 1 tablespoon lime juice 1 tablespoon sriracha 1 … Continue reading Recipe of the Week – Thai Peanut Zucchini Noodle Bowl
WOD – 6/15/19
Back East CrossFit - CrossFitMetcon (Time)With a partner for time: 40 Synchronized Toes to bar 20 Burpee box up overs 48" 40 Synchronized Deadlifts 185/125# 40 Synchronized Pull ups 20 Burpee box up overs 48" 40 Synchronized Power Snatch 95/65#- All reps except the box are done together so each person should be doing 40 … Continue reading WOD – 6/15/19
Back East CrossFit – 6/15/19
Back East CrossFit - Back East BarbellWeightlifting1 Snatch + 2 Tempo Overhead squats (1 - 1 - 1 - 1)Build to a heavy complex for the day.Complete 1 set every 4 minutes1 Power Snatch + 3 Snatch Push Press + 1 Snatch Jerk (1 - 1 - 1)Build to a heavy complex within 3 sets.- … Continue reading Back East CrossFit – 6/15/19
WOD – 6/14/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)Mobility - 1 min weighted ankle mobility per side - 1 min Hands on wall stretch General warm up - 1 min plank walks - 5 power cleans - 5 Front squats - 5 push press - 5 thrusters - Running warm up WOD Prep - Demo wall walkMetconCF: … Continue reading WOD – 6/14/19
WOD – 6/13/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)General warm up - 3 Minutes cardio - 20 walking lunges - 20 air squats - 20 ring rows Then: - 10/10 box jump step downs - 10/10 Cross body single arm RDLs - 10 Tempo goblet squats 32x2 Specific warm up - 10 Barbell good mornings - 10 … Continue reading WOD – 6/13/19
Back East Barbell – 6/13/19
Back East CrossFit - Back East BarbellWeightlifting1 Clean + 1 Front squat + 1 Clean + 2 Split jerk (1 - 1 - 1 - 1)- Front squat is at the tempo of 32x2 - Try to increase loads from last week2 Push press + 2 Push jerk (1 - 1 - 1)- Push press … Continue reading Back East Barbell – 6/13/19
Back East CrossFit 