Back East CrossFit - EnduranceMetconMetcon (AMRAP - Reps)Every 2 min for 14 min Complete: 10 Calorie row 15 Goblet squats 53/35# 20 Russian KB Swings
Partner WOD – 4/13/19
Back East CrossFit - CrossFitMetconMetcon (Time)For Time 1500 meter run 100 Curtis Ps 95/65# 1500 meter runRx + 135/85#
Back East Barbell – 4/13/19
Back East CrossFit - Back East BarbellWeightlifting1 Snatch High-Pull + 1 Power Snatch + 1 Hang Snatch (1 - 1 - 1)20 minutes to find a complex for max weight then complete two additional sets at 95 then 90%5 Snatch Push Press + 1 Overhead Squat - 5+1 (1 - 1 - 1)20 min to … Continue reading Back East Barbell – 4/13/19
WOD – 4/12/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)2 Rounds 10/10 Single leg glute bridges 10/10 Side plank clam shells 10 Goblet squats 10 Cossack squats 40 second plankWeightliftingBack Squat (5 - 5 - 4 - 4 - 3)MetconCF/L: Metcon (AMRAP - Reps)EMOM 8 Min 1: Max Double Unders Min 2: Max Abmat situps
WOD – 4/11/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)3 minutes cardio Dynamic mobility drillsMetconMetcon (AMRAP - Reps)For reps: AMRAP 3 Lateral Burpees to a plate Rest 3 min AMRAP 3 Hand release burpees Rest 3 min AMRAP 3 BurpeesCool Down3 min light cardio Couch stretch series
Back East Barbell – 4/11/19
Back East CrossFit - Back East BarbellWeightlifting1 Clean High Pull + 1 Power Clean + 1 Hang clean (1 - 1 - 1)20 minutes to establish a heavy complex and complete 2 drop sets at 95% and 90% of max complex.5 Push Press + 1 Push Jerk + 1 pause split jerk (1 - 1 … Continue reading Back East Barbell – 4/11/19
Member Spotlight – Lucida
Lucida - consistent, hard working and dedicated. Lucida came to us all the way back in 2015 not having any previous CrossFit experience or any type of fitness regime in place at all at the time. Looking back, we can't help but be so proud of Lucida and how far she has come these past … Continue reading Member Spotlight – Lucida
WOD – 4/10/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)General warm-up 1 min spider stretch/ side 10 Leg swings/ side/ direction 5 narrow squats 5 wide squats 5 squats Then: 3 rounds 20 Russian KB swings mod weight 50' L/R single arm OH KB carry 10 KB RDLs each leg Deadlift/ shoulder press build up Build up to … Continue reading WOD – 4/10/19
WOD – 4/9/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)General Warm up 1 min/ side Banded front rack stretch 1 min/ side Banded hip distraction 1 min Hands on wall shoulder stretch Then: 20 hanging scap retractions 15 pull aparts 20 barbell in and outs 10 Front squats 10 Good mornings WOD Build up EMOM 10 min 1: … Continue reading WOD – 4/9/19
Programming Preview – 4/7/19
Week 2 of our strength work is here as well as the push up/pull up prep work for Murph. Make sure to plan your week of fitness out to set yourself up for success! Here is this weeks programming preview! Monday We are starting the week off with a chipper! Push ups, power snatch and … Continue reading Programming Preview – 4/7/19
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