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 – 5/2/19
WOD – 5/1/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)250 meter row 10 Band Pull aparts 10/10 Barbell RDLs 10 strict press 10 Floor bridges 45/35# 10 Push ups 10 Bent over barbell rowsMetconCF: Metcon (Time)For Time: 10 Deadlifts 225/155 5 Rounds Cindy 10 Deadlifts 225/155 4 Rounds Cindy 10 Deadlifts 225/155 3 Rounds Cindy 10 Deadlifts 225/155 … Continue reading WOD – 5/1/19
WOD – 4/30/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)General Warm-up 1 min cardio 30/30 sec ankle stretch 30/30 sec low lunge stretch + 3 rotations 30 sec Dynamic goblet squat 25/15# 10 Cossack Squats 5/5/5 squats (narrow, wide, normal) 5 Glute bridges + 5 sec pause 5/5 single leg glute bridges 5/5 Side plank clamshell + 3 … Continue reading WOD – 4/30/19
WOD – 4/29/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)General Warm up 90 sec cardio 50' High knee walking lunges 10 Wide stance squats 10/10 Side plank rotations 10/10 Single leg DB RDLs 10/10 DB strict press 10 Goblet squats Build up Movement review Build up to WOD weight and get ready!MetconCF: Metcon (Time)For Time 10 - 9 … Continue reading WOD – 4/29/19
Programming Preview – 4/28/19
May is just about here and we have some exciting events happening this month. This week we have our 3rd annual marathon row and a few weeks after that is Murph. Because of the rowing event this Saturday barbell class and partner WOD class will be canceled that day. We also will be closed for … Continue reading Programming Preview – 4/28/19
Endurance WOD – 4/28/19
Back East CrossFit - EnduranceMetcon5k Row (Time)Max Effort 5k Row
Recipe of the Week – Instant Pot Chicken Taco Chili
This week we have a Chicken Taco Chili recipe made with chicken, beans, corn and tomatoes seasoned with taco seasoning! This instant pot recipe is super simple and most of these ingredients you probably already have in your pantry - Â you just can't go wrong! TOTAL TIME:45 minutes PREP TIME:5 minutes COOK TIME:25 minutes INGREDIENTS: … Continue reading Recipe of the Week – Instant Pot Chicken Taco Chili
Endurance WOD – 4/28/19
Back East CrossFit - EnduranceMetconMetcon (Time)4 x 1000 meter row
Partner WOD – 4/27/19
Back East CrossFit - CrossFitMetconMetcon (Time)Teams of 2 On a running Clock 0:00 - 10:00 30 Front squats 185/125# 50 Chest to bar pull ups 10:00 - 20:00 1600 meter row OR 3200 meter bike 20:00 - 30:00 4 Rounds for time 10 Box jump overs 24/20" 10 HSPU (Kip allowed today) 30:00 - 40:00 … Continue reading Partner WOD – 4/27/19
Back East Barbell – 4/27/19
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 … Continue reading Back East Barbell – 4/27/19
Back East CrossFit 