Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)General Warm up 2 rounds 45 sec cardio 15 Banded good mornings 10 Alternating lunges + PVC pass throughs 30 sec straight arm plank 10 V-ups Power snatch warm up 1 round with PVC 1 round with empty bar Dip, drive, shrug Hang muscle snatch Overhead squats High hang … Continue reading WOD – 4/26/19
Back East Barbell – 4/25/19
Back East CrossFit - Back East Barbell1 clean + 1 push jerk + 1 split jerk (1 - 1 - 1)20 min to establish a heavy complex and complete two drop sets (95% and 90%)WeightliftingFront Squat (2 - 2 - 2)20 min to build up to a heavy 2 rep front squat and complete two … Continue reading Back East Barbell – 4/25/19
WOD – 4/25/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)General Warm up 1 min/ side Spider stretch 1 min / side KB Ankle stretch 2 min cardio 10 box step downs/ leg 20 band pull aparts 10 Cossack squats 10 air squats 10 step ups/ leg WOD Prep Movement demo Set up to go!MetconMetcon (Time)4 Rounds for time … Continue reading WOD – 4/25/19
WOD – 4/24/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)With a partner 1000 meter row 40 Russian KB swings 40 stiff legged KB deadlifts Barbell warm up Build up to first deadlift weightWeightliftingCF/L: Deadlift (9 - 7 - 5 - 5)MetconCF/L: Metcon (Time)6 rounds for time 5 Strict press 30 Double Unders- Strict press should be unbroken each … Continue reading WOD – 4/24/19
WOD – 4/23/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)General Warm Up 250 meter jog 5 caterpillars (2 pushups + 2 air squats each rep) 10 broad Jumps Barbell Warm up Power Clean progression Build up 2-4 build up sets of 5 power cleans 5 kip swings + 1 pull upMetconMetcon (AMRAP - Rounds and Reps)AMRAP 35 Buy … Continue reading WOD – 4/23/19
Programming Preview – 4/21/19
Monday This week we start with some heavy back squat. We are in our 4th week of our tempo squats and the reps keep getting lower which means the weights should be getting heavier. This will be our last set of tempo squats at the 32x1 tempo. Since we will be going pretty heavy today … Continue reading Programming Preview – 4/21/19
WOD – 4/22/19
Back East CrossFit - CrossFit Warm-up Warm-up (No Measure)General Warm up - Samson stretch - Leg swings - 10 side plank clam shells Then 3 rounds 15/12 cal bike 20 Jumping lunges 20 Hollow rocks Build up 5 Kang squats 10 Back squats Build up to first back squat weight Weightlifting CF/L: Back Squat (3 … Continue reading WOD – 4/22/19
Happy Easter – 4/21/19
Reminder there is no 9am Endurance WOD today due to the holiday. See you all Monday!
Recipe of the Week – Chocolate Zucchini Muffins
These light and fluffy Chocolate Zucchini Muffins are the perfect pairing to satisfy your sweet tooth and acceptable to eat at any time of the day! 😍🍫 Ingredients 1 cup peeled, shredded and drained zucchini (about 2 medium zucchinis)2 eggs2 cups paleo baking flour1/2 cup coconut sugar1/4 cup black cocoa powder1/4 cup almond milk2 tablespoons olive oil1/2 teaspoon baking … Continue reading Recipe of the Week – Chocolate Zucchini Muffins
Back East Barbell – 4/20/19
Back East CrossFit - Back East Barbell Weightlifting 1 Clean Pull + 1 Clean (2 - 2 - 2 - 2 - 2) - Complete 1 set every 3 minutes - Use 70% of your 1RM clean 1 Push Jerk + 1 Split Jerk (1 - 1 - 1 - 1 - 1) Build up … Continue reading Back East Barbell – 4/20/19
Back East CrossFit 