Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)2 rounds 90 second row 5 squat therapy 10 reverse grip pass throughs 10 air squats :30 second plank walk upsMetconMetcon (Time)For Time 100 Push ups 200 Air squats 100 Abmat Sit-upsRx+ is wearing a vest for the push ups and air squats. Do not wear a vest for … Continue reading WOD – 5/16/19
WOD – 5/15/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)General Warm up 2 Rounds - 30 seconds high knees - 30 seconds butt kickers - 30 seconds down dog - Push up to side plank, 3 reps per side - 10 Cossack squats - 10 PVC pipe pass throughs Pull up warm up - 2 sets of 5 … Continue reading WOD – 5/15/19
WOD – 5/14/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)General warm up 2 Rounds - 30 Jumping jacks - 10 Banded good mornings - 10/10 Lateral band walks - 10/10 Banded strict press - 10 Samson lunges Barbell Warm up - 5 Deadlift - 5 Power clean - 5 Strict Press - 5 Front squat WOD Build up … Continue reading WOD – 5/14/19
WOD – 5/13/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)General Warmup 2 Rounds - 40 seconds single unders - 8 walking samson stretch + PVC Pass throughs - 8 broad jumps + air squat - 8 straight legged sit ups 2 rounds - 20 sec hanging stretch - 3 Strict pullups - 3 Ball ups - 3 Kip … Continue reading WOD – 5/13/19
Programming Preview – 5/12/19
Monday I always like to start the week of with a challenge. This double 3 rounder combines a little bit of everything in a workout that'll prime the body for the week. In no particular order here is what you will see in tomorrows workout: Rowing, double unders, power snatches and cleans and toes to … Continue reading Programming Preview – 5/12/19
Endurance WOD – 5/12/19
Back East CrossFit - EnduranceMetconMetcon (AMRAP - Rounds and Reps)AMRAP 25 10 Medicine ball cleans 20/14# 25’ Overhead walking lunge 10 Wall Balls 25’ Overhead walking lunge Don’t drop the ball each round!
Recipe of the Week – Tahini Honey Collagen Energy Balls
With collagen peptides being all the craze these days, you have to try these Tahini Honey Collagen Energy Balls from PaleOMG! They are the perfect snack on the go and are great any time of the day! Prep Time 15 minutes Total Time 15 minutes Yields 12-15 balls Ingredients 1 cup tahini 1 cup unsweetened coconut flakes 8 pitted … Continue reading Recipe of the Week – Tahini Honey Collagen Energy Balls
Back East Barbell – 5/11/19
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 – 5/11/19
Partner WOD – 5/11/19
Back East CrossFit - CrossFitMetconMetcon (Time)With a team of 3 For Time: 90 Calorie Row 90 DB Snatch 50/35# 90 Burpee Box Jumps 24/20" 90 Handstand Push ups 90 Burpee Box Jumps 24/20" 90 DB Snatch 50/35# 90 Calorie Row
WOD – 5/10/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)General warm up - 30 sec hard effort cardio - 10 goblet squats - 10 goblet cossack squats - 30 sec hard effort cardio - 10 Goblet reverse lunges - 30 14/14 lateral band walks - 15 hollow rocks - 10 supermans Build up to first set of back … Continue reading WOD – 5/10/19
Back East CrossFit 