Back East CrossFit - EnduranceWarm-upWarm-up (No Measure)3 ROUNDS 15 Jumping Jacks 5 Bootstrappers + 5 Burpees 15ft Bear Crawl 10 Groiners + 10 Air Squats 10 Elbow Punches + 5 Press from Front RackWorkoutMetcon (AMRAP - Rounds and Reps)AMRAP x 14 MINUTES 500m Row 21 Air Squats 15 Shoulder to Overhead 95/65 -Rest 3:00- AMRAP … Continue reading Sunday Endurance WOD – 9/29/19
Recipe of the Week – Spicy Pumpkin Chili
With the Fall weather starting to approach, this Spicy Pumpkin Chili recipe will help keep you warm on those chilly afternoons! 🌶🍲🎃 Prep: 15 mCook: 1 h 15 mReady in: 1 h 30 m Ingredients 1 lb lean ground beef1/2 teaspoon (or more) crushed red pepper flakes,1 teaspoon minced garlic1/2 large onion, diced1 green bell pepper, chopped1 red bell pepper, chopped1 (15 ounce) … Continue reading Recipe of the Week – Spicy Pumpkin Chili
Back East Barbell – 9/28/19
Back East CrossFit - Back East BarbellWeightlifting1 Power clean + 1 Push jerk (2 - 2 - 2 - 2 - 2 - 2 - 2)Every 2 minutes for 14 minutes (7 sets)Metcon (No Measure)2 Sets 1 min Max KB Push Press 1 min Max KB Deadlift 1 min Max KB Front Rack Lunges 2 … Continue reading Back East Barbell – 9/28/19
Saturday Partner WOD – 9/28/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)3 ROUNDS 60 Single Unders 4/4 KB OH Lunge (increase weight) 10 KB Russian Swing (increase weight) 10 V-UPs → 10 kipping knee tucks→ 10 toes to barWorkoutMetcon (Time)For Time 100 Russian KB Swings 70/53 100 Box Jumps 24/20 100 Plate OH Lunge 45/35 100 Toes to bar Rest … Continue reading Saturday Partner WOD – 9/28/19
Friday – 9/27/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)3:00 BIKE INCREASING EFFORT MIN 1: EASY MIN 2: EASY+ MIN 3: MODERATE -THEN- 3 ROUNDS FOR TIME 10 Tempo Air Squats (33X1) 15 PVC Good Mornings 10 Cossack Squats **5 MIN CAP on the 3 Rounds**NCFIT Baseline - Strength (Weight)ON A 20:00 RUNNING CLOCK... Build to 5RM Back … Continue reading Friday – 9/27/19
Staying Active With An Injury
Juli performing some one arm action during a WOD! Earlier this year Juli was ready to tackle her first CrossFit Open when an unfortunate accident left her with an injured arm and the need to sit out her first Open… or so she thought. Even though she wasn’t doing the workouts as written we were … Continue reading Staying Active With An Injury
Back East Barbell – 9/26/19
Back East CrossFit - Back East BarbellWeightliftingHang Power Snatch (3 - 3 - 3 - 3 - 3)Push Press (3 - 3 - 3 - 3 - 3)
Thursday – 9/26/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)4 ROUNDS INCREASING EFFORT EACH ROUND 200m Run 10 Alt Sampson Lunge Stretch 10 Up-Down 8/8 DB Strict High Pulls 8/8 DB Hang Power Clean :20 Rest **10 MIN CAP**Extended Warm-upPower Clean (8x2)EMOM x 8 MINUTES 2 TNG Power Cleans* *Build to a heavy double in sets 1-4 then … Continue reading Thursday – 9/26/19
Wednesday – 9/25/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)Team 1k Row!! In teams of 2...alternate every 250m. While Partner 1 rows, Partner 2 is performing flow stretching (5 Reps of Bootstrapper Squat & 5 Reps of Push-up to Down-Dog) With Same Partner... AMRAP x 5 MINUTES 5 Burpees in-sync 10 Sit-ups in sync 15 Air Squat + … Continue reading Wednesday – 9/25/19
Tuesday – 9/24/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)AMRAP x 9 MINUTES 1:30 Bike (:45 hard / :45 easy) 10 Alt. SA DB Deadlift (sumo stance) 5/5 SA DB Overhead Lunge 10 Jumping Air Squats 5/5 SA DB Strict Press (squat width stance)WorkoutMetcon (AMRAP - Reps)EMOM x 21 MINUTES MIN 1 - 12 Alt. DB Split Snatch … Continue reading Tuesday – 9/24/19
Back East CrossFit 