Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)General warm up 20 second Straight arm plank 10 PVC pass throughs 20 mountain climbers 10 Slow motion PVC thrusters 20 hollow rocks 10 Slow motion PVC Power snatch Specific warm up Barbell warm up 5 squat cleans 5 push press 5 thrusters 5 snatch strict press 5 Push … Continue reading WOD – 4/8/19
Recipe of the Week – Bacon Cheeseburger Casserole
Bacon ✅ Burgers ✅ Cheese ✅ Everything about this recipe from PaleOMG we LOVE! 🍔😍 Ingredients ½ pound bacon 2x16 ounce bags of frozen cauliflower florets ¼ cup nutritional yeast ½-1 teaspoon salt ½ teaspoon garlic powder ½ teaspoon onion powder 1/4 teaspoon white pepper 2 eggs 2 pounds ground beef ½ yellow onion 2 garlic cloves ½ cup ketchup ¼ … Continue reading Recipe of the Week – Bacon Cheeseburger Casserole
Endurance WOD – 4/7/19
Back East CrossFit - EnduranceMetconMetcon (AMRAP - Reps)EMOM 28 Min 1: 15/12 Calorie row Min 2: 12 Burpees Min 3: 25 Air squats Min 4: rest
WOD – 4/6/19
Back East CrossFit - CrossFitMetconMetcon (Time)In Teams of 3 For Time: 180 Wall balls 20/14# 120 Box jump overs 24/20" 60 Double DB thrusters 50/35# 36 Strict HSPU 12 Rope Climbs 15'Rotate reps in the following format: Wall balls - every 15 reps Box jump overs - every 10 reps DB Thrusters - every 5 … Continue reading WOD – 4/6/19
Back East Barbell – 4/6/9
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%1 Clean High Pull + 1 Power Clean + 1 Hang clean (1 - 1 - 1)20 … Continue reading Back East Barbell – 4/6/9
WOD – 4/5/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)General warm up 1 min spider stretch/ side 5 sprinter to Samson 30 second down dog hold Then: 2 rounds 10 barbell floor bridges 10 plate ground to overhead 45/35 10 kip swings Deadlift build up 3 sets of 6 reps building to starting weightWeightliftingCF/L: Deadlift (15 - 12 … Continue reading WOD – 4/5/19
WOD – 4/4/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)General Warm- up 3 rounds tabata - each movement Air squats Band Pull aparts Stiff legged KB DL Jumping jacks Complete all 3 rounds of one movement before moving to the next movement. Specific warm up 25' OH carry +25' suitcase carry/ arm 10 broad jumps 10 goblet squats … Continue reading WOD – 4/4/19
Back East Barbell – 4/4/19
Back East CrossFit - Back East BarbellBack East BriefsBarbell is canceled for today due to not having access to the gym space. We will make up some of the planned lifts during Saturdays barbell class.
WOD – 4/3/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)General Warm up 2 min cardio 5 caterpillars with 2 pushups each rep 10 barbell clean and press 10 broad jumps Build up 3 x 3 to warm up to first working set Will come from the groundWeightliftingCF: Shoulder Press (15 - 12 - 9)CFL: Double DB Shoulder Press … Continue reading WOD – 4/3/19
WOD – 4/2/19
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 second goblet sumo squat hold Barbell warm up 5 Back squat at tempo 32x1 Then 3 x 3 reps building in weight to first … Continue reading WOD – 4/2/19
Back East CrossFit 