Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)General warm up 2 min cardio 2 Rounds 10/10 Single leg barbell RDLs 10 muscle clean to press 30 sec handstand hold WOD Build up 2-3 sets 5 power cleans (building in weight) 3 burpees 1 strict HSPUMetconMetcon (Time)For Time: 30 Power cleans 135/95# 20 Bar facing burpees 10 … Continue reading WOD – 3/26/19
Programming Preview – 3/24/19
We're back! Last weekends move was rough but everything went smooth and we made it into the new space on time for class this week. Sadly with everything going on, and not having all of our equipment ready to be used the programming preview had to be put on hold last week. We are back … Continue reading Programming Preview – 3/24/19
WOD – 3/25/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)General Warm up 1 min cardio 15 goblet squats 20 Mountain climbers 10 Walking lunges with PVC pass throughs 10 push ups + 30 sec down dog 20 arm swings Overhead squat warm up 10 PVC pass throughs 10 Waiter OHS 10 Empty bar OHS Build up and set … Continue reading WOD – 3/25/19
Recipe of the Week – White Bean Turkey Chili
Although spring is here, we still have a few wintry, cold days to get through and this White Bean Turkey Chili recipe will help keep you warm! TOTAL TIME:1 hour 10 minutes PREP TIME:10 minutes COOK TIME:1 hour INGREDIENTS: olive oil spray 2 small onions, chopped 5 garlic cloves, chopped 3 pounds 93% lean ground … Continue reading Recipe of the Week – White Bean Turkey Chili
Endurance WOD
Back East CrossFit - EnduranceMetconMetcon (Time)For Time 10 - 1 - 10 Russian KB Swings 53/35# BurpeesReps go 10 down to 1 then back up to 10. Rx+ option use 70/53#
WOD – 3/23/19
Back East CrossFit - CrossFitMetconMetcon (AMRAP - Reps)AMRAP 25 100 double unders 80 air squats 60 box jump overs 40 Calorie row 20 power cleans 135/95 10 power snatch
Back East Barbell – 3/23/19
Back East CrossFit - Back East BarbellWeightlifting1 Snatch Push Press + 1 Snatch Balance + 1 OHS + 1 Snatch Balance (1 - 1 - 1 - 1)Power Snatch (2 - 2 - 2 - 2 - 2)2 Clean Deadlift + 3 Clean PullsPause at knee for each deadlift
WOD – 3/22/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)General warm up 2 rounds 20 sec bar hang 10 scap pull ups 5 caterpillars with push up 10 slow mountain climbers 10 slow barbell thrusters Specific warm up 2 - 3 rounds 5 thrusters 5 c2b pull ups or scaled pull upsMetconMetcon (Time)Workout 19.5 33-27-21-15-9 reps for time … Continue reading WOD – 3/22/19
Back East Barbell – 3/21/19
Back East CrossFit - Back East BarbellWeightlifting5 Snatch Strict Press + 3 Tempo OHS (1 - 1 - 1 - 1)5 Snatch Strict Press + 3 Tempo OHS1 Clean Pull + 1 Power Clean + 1 Push Jerk (1 - 1 - 1 - 1)1 Clean Pull + 1 Power Clean + 1 Push Jerk5 … Continue reading Back East Barbell – 3/21/19
WOD – 3/21/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)Stretching 2 min Couch stretch each side General warm up 2- 3 rounds 10 slow burpees 10 banded good mornings 20 air squats WOD Prep Review the Double DB deadlift and get ready for the WODMetconMetcon (AMRAP - Rounds and Reps)AMRAP 13 10 Calorie Row or bike 30 Second … Continue reading WOD – 3/21/19
Back East CrossFit 