Back East CrossFit - CrossFitWarm-up (No Measure)- Tabata jump rope warm up - Partner medicine ball toss warm upMetconCF/L: Metcon (Time)5 Rounds For Time 30 Push ups 30 Wall balls 20/14# 30 Double undersMidline ConditioningMidline March! Tabata Right side plank Left side plank 8 rounds each side, alternate sides every round.
WOD – 3/19/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)General Warm up 2 min cardio With and empty bar 10 deadlifts 10 hang power cleans 10 shoulder to OH 20 back squats quick Back squat build up Quick build up to first load. First set should be around 60-75% max back squatWeightliftingBack Squat (5 - 5 - 5 … Continue reading WOD – 3/19/19
WOD – 3/18/19
Back East CrossFit - CrossFitBack East BriefsJust a friendly reminder!!! We are at our new location starting tomorrow! The address is 146 Dividend Road, Rocky Hill, CT. 06067. We don’t have a sign up yet but we are in the same property as the business "Kone".MetconCF: Metcon (AMRAP - Reps)EMOM 24 Min 1: Max Burpee … Continue reading WOD – 3/18/19
Recipe of the Week – Crispy Air Fryer Chicken Thighs
I'm a sucker for anything in the air fryer and when it comes to chicken, chicken thighs are the way to go!🐔🎉 Try this super simple, delicious recipe that only takes 5 minutes to prep! 👌🏼 Prep Time 5 minutes Cook Time 20 minutes Total Time 25 minutes Ingredients 4 chicken thighs, skin on, bone removed* salt, to taste garlic powder, … Continue reading Recipe of the Week – Crispy Air Fryer Chicken Thighs
WOD – 3/16/19
Back East CrossFit - CrossFitMetconMetcon (No Measure)For Time, with your community: Move Back East CrossFit to new location!
WOD – 3/15/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)General Warm up 5 Jogs and forth Butt kicks High Knees Skipping Bear crawl 5 Jogs back and forth Specific warm up Band pull apart series 5 Band Ws with 5 sec hold 10 palm up pull aparts 10 palms up pull aparts 10 diagonal pull aparts each side … Continue reading WOD – 3/15/19
Back East Barbell – 3/14/19
Back East CrossFit - Back East BarbellWeightlifting5 Snatch Strict Press + 3 Tempo OHS (1 - 1 - 1 - 1)5 Snatch Strict Press + 3 Tempo OHSPower Snatch (2 - 2 - 2 - 2 - 2)5 Position Pause Snatch Deadlift (2 - 2 - 2 - 2 - 2)1 inch off the ground, … Continue reading Back East Barbell – 3/14/19
WOD – 3/14/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)General warm-up/ skill work - Double Under progression - WOD Build upMetconMetcon (AMRAP - Rounds and Reps)AMRAP 12 20 Double unders 20 single DB hang power cleans 50/35# 20 Abmat Sit-upMidline ConditioningMidline March Day 8 Rest!
WOD – 3/13/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)Stretching/ General warm up Banded shoulder stretches Spider stretch Sumo squat hold 25/15# 10 Squats 25/15# 20 Band Pull aparts 20 Barbell good mornings Barbell Warm up 10 Deadlifts 10 Front squat 5 Strict press 5 Push press 5 push jerkMetconCF: Metcon (Time)For Time: 50 Shoulder to Overhead 25 … Continue reading WOD – 3/13/19
WOD – 3/12/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)General Warm- up 2 rounds 50 single unders 50’ spider crawl 50’ broad jump Barbell Warm up 5 power clean 5 push press 5 front squat 5 Thrusters Spend time building up to EMOM weightMetconMetcon (AMRAP - Reps)EMOM 10 Odd: 5 Thrusters 135/95# Even: 10 Box Jumps 24/20"WeightliftingClean and … Continue reading WOD – 3/12/19
Back East CrossFit 