Here is this weeks programming preview. As usual we have a little bit for everybody. Some strength, conditioning, gymnastics and weightlifting. We still have 3 more weeks of the CrossFit Open so Friday is a mystery and the weekend WOD will be determined by what we do for 19.3. Monday This week starts off with … Continue reading Programming Preview – 3/3/19
WOD – 3/4/19
Back East CrossFit - CrossFitBack East BriefsWe will continue with classes at 9am today.Warm-upWarm-up (No Measure)3 Rounds 30 Seconds single unders 10/10 Half kneeling KB or DB press 30 Second straight arm plank 10 Goblet squats 10 RDLs 20 Second side plank/ sideMetconCF: Metcon (AMRAP - Reps)Every 4 Minutes for 20 minutes 50 Double unders … Continue reading WOD – 3/4/19
Recipe of the Week – Blackberry Waffle French Toast Bake
Here’s a little something that will brighten up these cold, dreary winter days! Try this Blackberry Waffle French Toast Bake for a perfect Sunday morning pick me up 🎉🍞🍇 Prep Time: 5 minutes Cook Time: 1 hour 10 minutes Total Time: 1 hour 15 minutes Serves: 4- Ingredients 8 Birch Benders Paleo Waffles 1 (14 … Continue reading Recipe of the Week – Blackberry Waffle French Toast Bake
Endurance WOD – 3/3/19
Back East CrossFit - EnduranceMetconMetcon (AMRAP - Reps)EMOM 21 Min 1: 10 Thrusters 75/55# + 10 Burpees over the bar Min 2: 15 Russian KBS 70/53# + 10 Push ups Min 3: Rest Score is total reps
Back East Barbell – 3/2/19
Back East CrossFit - Back East BarbellWeightliftingPower Snatch (2 - 2 - 2 - 2 - 2)1 Snatch Push Press + 1 Snatch Balance + 1 OHS + 1 Snatch Balance (1 - 1 - 1 - 1 - 1)2 Clean Deadlift + 3 Clean Pulls (1 - 1 - 1 - 1)Pause at knee … Continue reading Back East Barbell – 3/2/19
WOD – 3/2/19
Back East CrossFit - CrossFitWeightliftingBear Complex (10 min to establish 3RM)Power Clean Front Squat Push Press Back Squat Second Push PressWith a partner each build up to a 3 rep max bear complex.MetconMetcon (AMRAP - Reps)With a partner AMRAP 12 20 Double DB Box step up overs 50/35s and 20" 40 Wall Balls 20/14#
WOD – 3/1/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)General warm up 1 round 1 min cardio 10 squat therapy 10 burpee broad jumps 10 straight legged sit ups 10 Kip swings Barbell 5 Clean DL 5 Clean pull 3 x 1hang power clean + 1 front squat 3 squat cleans Build up build up to 3rd weight … Continue reading WOD – 3/1/19
Back East Barbell – 2/28/19
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 – 2/28/19
WOD – 2/28/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)Stretching 1 min samson stretch 1 min spider stretch 30 sec sprinter stretch 1 min pigeon stretch Complete all on one side, then switch to the other side. Dynamic warm up 15/15 Lateral Banded walks 20 Band pull aparts 25 air squatsMetconMetcon (Calories)4 Rounds 90 seconds max calorie row … Continue reading WOD – 2/28/19
WOD – 2/27/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)General Warm up 1 Round 45 seconds cardio 8/8 single arm cross body RDLs 8/8 DB clean and press 10 Hollow rocks 1 min banded shoulder stretch per side Power snatch warm up With a PVC - 3 reps each Back rack lands OH lands Snatch grip back rack … Continue reading WOD – 2/27/19
Back East CrossFit 