Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)Stretching - 30 sec high spider stretch - 30 sec low spider stretch +3 rotations/ side - 10 Sprinter to samson/ side General warm up 2 Rounds - 45 second cardio - 15 Kip swings - 10 Barbell RDLs - 10 Barbell strict press Clean warm up - Dip … Continue reading WOD – 5/22/19
WOD – 5/21/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)General warm up 15 Jumping jacks 10 Medicine ball squats 10 Medicine ball push press 15 Jumping jacks 5/5 DB clean and press 10 Close stance squats 15 jumping jacks 10 Curtsey squats 10 broad jumps 5 Caterpillars WOD Prep Review pistol scales Get set up for the workoutMetconMetcon … Continue reading WOD – 5/21/19
WOD – 5/20/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)General Warm up 2 Rounds 1 min cardio (Intense) 10 PVC Pass throughs 10 Piked Push ups 10 Barbell Good mornings 10 Barbell floor bridges Barbell Warm up 5 Floor to knee deadlifts 5 above knee to hips deadlifts 10 empty bar deadlifts Handstand push up warm up 3 … Continue reading WOD – 5/20/19
Programming Preview – 5/19/19
We've got Murph this week! Hopefully you've gotten in all your prep work and feel ready for all those push ups, pull ups and air squats. We don't have any structured prep work planned for this week but if you do any on your own make sure to do it no later than Tuesday. Here … Continue reading Programming Preview – 5/19/19
Endurance WOD – 5/19/19
Back East CrossFit - EnduranceMetconMetcon (Time)3 Rounds for time 600 meter run 30 double DB front squats 50/35# 30 walking lunges
Recipe of the Week – Breakfast Taco Scramble
We all know the mornings can be the busiest and most rushed part of our day, so why not try this breakfast meal prep recipe and make your mornings a little less stressful! This Breakfast Taco Scramble includes potatoes, turkey taco meat, scrambled eggs and salsa - the perfect combination to spice up your morning! … Continue reading Recipe of the Week – Breakfast Taco Scramble
Partner WOD – 5/18/19
Back East CrossFit - CrossFitMetconMetcon (Time)With a partner for time: 120 Deadlifts 155/105# 60 Wall balls 20/14# 30 Calorie Bike 90 Hang Power Cleans 155/105# 60 Wall balls 20/14# 30 Calorie Bike 60 Shoulder to OH 155/105# 60 Wall balls 20/14# 30 Calorie Bike
Back East Barbell – 5/18/19
Back East CrossFit - Back East BarbellWeightlifting1 clean + 1 push jerk + 1 split jerk (1 - 1 - 1)Front Squat (1 - 1 - 1)20 minutes to find a max 2 rep and complete two drop sets (95% and 90%)
WOD – 5/17/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)General Warm up 2 Rounds 1 min single unders 10 lying leg swings 10 lying knee pulls (pull knee to chest) 10 Jumping air squats 5 caterpillars WOD Specific Warm up 5 Broad jumps 5 Jumping squats 5 box jumps low height 5 box jumps workout height 5 Front … Continue reading WOD – 5/17/19
Back East Barbell – 5/16/19
Back East CrossFit - Back East BarbellWeightlifting1 High Hang Snatch + 1 Hang Snatch + 1 Snatch (1 - 1 - 1 - 1 - 1 - 1)Every 2 minutes complete a set for 6 sets. Do not exceed 55-60% of 1 rm snatch1 Power snatch + 1 Snatch (1 - 1 - 1)20 min … Continue reading Back East Barbell – 5/16/19
Back East CrossFit 