Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)General warm up 2-3 rounds 30 seconds jumping jacks 50‘ bear crawl 10 squat therapy 10 kip swings 10 Band pull aparts 50’ Duck walk 30 sec straight arm plank + 3 push up negatives Movement Review - Push ups and scales - Kipping (arch and hollow) - Banded … Continue reading WOD – 3/11/19
Programming Preview – 3/10/19
Welcome to this weeks programming preview! Week 4 of the CrossFit open. 19.3 threw us all for a loop but we made it through it and we are all ready to move on to 19.4 this week. You may have noticed that a few days of programming last week included a "Midline March" workout. You … Continue reading Programming Preview – 3/10/19
Endurance WOD – 3/10/19
Back East CrossFit - EnduranceMetconMetcon (AMRAP - Reps)AMRAP 20 30 burpees to a plate 30 plate ground to overhead 45/35# plateMidline ConditioningMidline March Day 4 Rest that midline!
Recipe of the Week – Instant Pot Corned Beef and Cabbage
This easy Instant Pot Corned Beef and Cabbage recipe, made with beef brisket, cabbage and carrots is perfect for St Patrick’s Day!🍀🥘 INGREDIENTS: 2 pounds trimmed, lean corned beef brisket 3 medium carrots, peeled and cut into 1-inch chunks 1 cup frozen pearl onions 1/4 cup chopped fresh parsley 2 bay leaves 1/8 tsp whole … Continue reading Recipe of the Week – Instant Pot Corned Beef and Cabbage
Partner WOD – 3/9/19
Back East CrossFit - CrossFitBack East Briefs8am Back East Barbell class is canceled for tomorrow. Sorry for any inconvenience.MetconMetcon (Time)Partner WOD for time 21 - 15 - 9 Power snatches 95/65 Burpees over the bar rest 2 minutes 15 - 12 - 9 Power snatches 115/75 Chest to bar pull ups rest 2 minutes 12 … Continue reading Partner WOD – 3/9/19
WOD – 3/8/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)2 Min cardio hard pace 100 ' Walking lunge 100' Bear Crawl 10 Cossack squats 20 air squats 20 band pull aparts 10 Single arm DB strict press Then 2-3 rounds 25' Single arm OH DB walking lunge 6 Step ups 3 kick ups, negatives or HSPU Build up … Continue reading WOD – 3/8/19
WOD – 3/7/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)Dynamic mobility Roll to V sit Lying high kicks Windmills Scorpions Sprinter to samson Shoulder taps Boot strappersMetconMetcon (Time)5 Rounds 1000 meter row (or 2500 meter bike) 30 Second Handstand hold 30 Second wall sit 30 Second ring plankMidline ConditioningMidline March (Extra on your own work!) 8 rounds tabata … Continue reading WOD – 3/7/19
Back East Barbell – 3/7/19
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 – 3/7/19
WOD – 3/6/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)1 min Butcher block stretch 30 sec samson 30 sec sprinter 30 sec spider Repeat on other side Partner 1,000 meter row. Each person does the whole distance but switch every 250 meters. Barbell warm up Hang power clean 3 Dip shrug 3 Hang muscle clean 3 Front rack … Continue reading WOD – 3/6/19
WOD – 3/5/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)With a partner: follow the leader 2 rounds 1 min row 10 good mornings 10/10 Box step downs 20 air squats Barbell warm up (solo) 5 Kang squats 5 Tempo Back squats (33x2) 5 Jumping back squats 5 back squatsWeightliftingBack Squat (1 - 1 - 1 - 1 - … Continue reading WOD – 3/5/19
Back East CrossFit 