Back East CrossFit - CrossFit Metcon Metcon (AMRAP - Reps) Partner Hero WOD "Roberts Ridge" (modified) For Time - 35 min time cap 10 Clean and Jerk 185/115# 20 Kettlebell Swings 70/53# 30 Thrusters 95/65# 40 Chest to bar pull-ups 50 Over the bar burpees 60 Wall ball shots 20/14# 70 Calorie row Once you … Continue reading Partner WOD – 4/20/19
WOD – 4/19/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)- General Warm up 2 min cardio 25 Caterpillars (2 push ups each rep) 50 Air squats 50 Russian KB swings - Deadlift build upWeightliftingCF/LB: Deadlift (11 - 9 - 7)- 1 set every 4 min - Each set unbroken - Increase from last weekMetconCF: Metcon (Time)5 Rounds for … Continue reading WOD – 4/19/19
Back East Barbell – 4/18/19
Back East CrossFit - Back East BarbellWeightlifting1 Snatch Pull + 1 Snatch (2 - 2 - 2 - 2 - 2)Use 70% of your snatch 1RM1 Snatch Balance + 1 OHS (1 - 1 - 1 - 1 - 1)Work up to a heavy set
WOD – 4/18/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)- General Warm up 1 min spider stretch/ side 1 min wrist stretches 1 min single unders 20 barbell in and outs 20 sit ups 20 Front rack lunges 20 ring rows - Rope climb tutorial - Build to WOD weightMetconMetcon (AMRAP - Rounds and Reps)AMRAP 20 10 Front … Continue reading WOD – 4/18/19
Q&A with the Rowing Champ – Jim
A Man and His Machine Jim has been a part of our community for a long time and Back East just wouldn't be the same without him. He has worked hard to achieve many milestones in the CrossFit realm, including a masters competition. Everyone knows Jim loves rowing, but something that may not be … Continue reading Q&A with the Rowing Champ – Jim
WOD – 4/17/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)General Warm up Butcher block stretch 90 seconds 30 sec bar hang 20 Band pull aparts 10 front squat 10 strict press 10 push press 20 hollow rocks Then: Build up to first weightWeightliftingCF: Shoulder Press (11 - 9 - 7)CFL: Double DB Shoulder Press (11 - 9 - … Continue reading WOD – 4/17/19
WOD – 4/16/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)General warm up 2 Rounds 30 jumping jacks 10 Barbell Good mornings 10 Muscle snatches 10 OHS 20/20 sec side plank WOD Build up Warm up to WOD weightMetconMetcon (AMRAP - Reps)AMRAP 10 250 meter run 5 Power snatch 135/85#250 meter run = 1 repWeightliftingBack Squat (4 - 4 … Continue reading WOD – 4/16/19
Programming preview – 4/14/19
Pretty typical week of workouts coming at you this week. We are getting after our 3rd week of back squats, strict press and deadlift. We are a little over a month away from Murph so make sure to keep up with the extra pull up and push up work (see week 3 at the bottom … Continue reading Programming preview – 4/14/19
WOD – 4/15/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)3 Rounds 1 Min Cardio 10 PVC Pass throughs 10 PVC OHS 10 Sit ups 10 Bird dogs/ side 10 ring rows 10 Push ups EMOM 10 Min 1: 5 Thrusters Min 2: 3 Pull ups Build weight acrossMetconCF/L: Fran (Time)21-15-9 Thrusters, 95# / 65# Pull-upsCool Down3 min light … Continue reading WOD – 4/15/19
Recipe of the Week – Freezer Breakfast Burritos
Looking for the perfect meal prep option that will get you through those rushed mornings all week? Try these breakfast burritos, stuffed with scrambled eggs, scallions, bell pepper, bacon and cheese. 🥚🧀 The directions include how to properly freeze and reheat them to have them ready to go any day of the week! TOTAL TIME:30 minutes … Continue reading Recipe of the Week – Freezer Breakfast Burritos
Back East CrossFit 