Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)Stretching - 1 min banded shoulder distraction/ side - 30 sec banded overhead stretch/ side Tabata jump rope warm up Dynamic warmup - 3 rounds - 15 Kip swings - 15 hollow rocks - 6/6 Single arm KB or DB hang clean and press Muscle up progressions - On … Continue reading WOD – 5/30/19
WOD – 5/29/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)General Warm up 2 min cardio Then: 2 Rounds 6/6 Single leg glute bridges 6/6 Side plank clam shells 10 Goblet squats 10 Cossack squats Back Squat Build up 10 Barbell Good morning 10 Back squat empty bar Build up to first working setWeightliftingCF: Back Squat (3 rep)- Complete … Continue reading WOD – 5/29/19
WOD – 5/28/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)Stretching 1 min Banded Lat stretch/ side 1 min Samson into 1 min spider/ side 30 sec Down dog hold with calf stretch General Warm up 2 Rounds 30 Jumping jacks 15 Kip swings 10 Band pull aparts 10 barbell muscle clean to strict press 10 hollow rocks WOD … Continue reading WOD – 5/28/19
Programming Preview 5/26/19
We hope you are enjoying the long weekend. Rest up and recover from Murph so you feel fresh and ready to go on Tuesday. No fluff in today’s programming preview. Here are the WODs in full! *** Monday Closed for Memorial Day. Find and outdoor activity and enjoy the fresh air! Tuesday 3 rounds for … Continue reading Programming Preview 5/26/19
WOD – 5/26/19
Reminder we will be closed Sunday, 5/26 and Monday, 5/27 for Memorial Day. Be safe and enjoy your time with friends and family. Good job on Murph everyone!
Recipe of the Week – Grilled Bourbon Chicken
These Grilled Bourbon Chicken breasts are marinaded with soy sauce, Bourbon, brown sugar, ginger and spices. Add these to your grill this Memorial Day weekend for the perfect addition to your BBQ! WHAT KIND OF BOURBON TO USE FOR COOKING? Use cheaper Bourbon like Jim Beam, Wild Turkey or Old Crow for cooking. TIPS FOR … Continue reading Recipe of the Week – Grilled Bourbon Chicken
WOD – 5/25/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)General Warm up - 3-5 Minutes light cardio - 3 Sets of: - 1 Caterpillar - 10 sec Spider stretch/ side - Up dog into down dog Then: - 10 leg swings per side and direction - 20 kip swings - 10 walking samson lunges - 10 air squats … Continue reading WOD – 5/25/19
WOD – 5/24/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)General warm up - 30 sec single unders - 10 Pass-throughs - 10 PVC Overhead squats - 30 sec single unders - 10 Muscle snatch - 10 Barbell OHS - 30 sec double unders - 10 Snatch grip push press - 10 Power snatch Warm up to WOD weightMetconCF: … Continue reading WOD – 5/24/19
WOD – 5/23/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)General warm up Dynamic mobility series - Roll to V sit - Lying high kicks - Windmills - Scorpions - Shoulder taps - Boot strappers WOD Prep 2 sets of 30 pulls on rower Get the fan going on the rower then find your pace for the first 10 … Continue reading WOD – 5/23/19
Back East Barbell – 5/23/19
Back East CrossFit - Back East BarbellWeightliftingPower Snatch (3 - 3 - 3 - 3 - 3)Snatch Press Complex (1 - 1 - 1 - 1 - 1)3 Snatch Push press + 3 Overhead squat
Back East CrossFit 