Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)General warm up -Joint prep routine -2 Rounds 30 second handstand hold 30 second bar hang in hollow position -Banded shoulder routineMetconMetcon (Time)21 - 18 - 15 - 12 - 9 - 6 - 3 Strict HSPU Strict Pull ups Strict Toes to bar 30 minute cap- Scales will … Continue reading WOD – 2/26/19
Programming Preview – 2/24/19
If you haven't registered for the Open yet you still have time! Scores are due by 8pm tomorrow so make sure to get them submitted on games.crossfit.com. Just log into your profile, click on the drop down where you log in and click ‘submit your score’. Can't wait for 19.2 this week! Again, make sure … Continue reading Programming Preview – 2/24/19
WOD – 2/25/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)General Warm-up 2 sets 30 Second hard row 10 Barbell good mornings 10 Barbell Front squats Barbell Warm-up 5 Deadlifts 5 Muscle cleans 5 Front squats 5 Squat cleans Build up Spend some time building up to first deadlift weight.WeightliftingDeadlift (5 - 5 - 5 - 5 - 5)Every … Continue reading WOD – 2/25/19
Recipe of the Week – Shrimp Fajita Bowls
These Shrimp Fajita Bowls are super easy to make and are great for a night in with the family or even food prep for the week! Served over a bed of cilantro-lime rice with peppers and onions, avocado and salsa - you have to try it! 🍤 🍚🥰 INGREDIENTS: For the shrimp: 1 tablespoon olive oil … Continue reading Recipe of the Week – Shrimp Fajita Bowls
Endurance WOD – 2/24/19
Back East CrossFit - EnduranceMetconMetcon (Time)3RFT 50 Push-ups 50 Step ups 20/24" 50 Sit-ups 50 Air squats Wear a vest if you have one
WOD – 2/23/19
Back East CrossFit - CrossFitMetconMetcon (AMRAP - Reps)100 Double unders each 50 Dbl DB power cleans 50/35# 50 Dbl DB S2OH 50 Chest bar pull ups
Back East Barbell – 2/23/19
Back East CrossFit - Back East BarbellWeightliftingPower Snatch (2 - 2 - 2 - 2 - 2)Work on speed!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 … Continue reading Back East Barbell – 2/23/19
WOD – 2/22/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)General warm up 2 rounds 1 min cardio 20 Single KB or DB Deadlifts 15 goblet squats 10 band pull aparts Specific warm up 5 Medicine ball squats 5 Medicine ball push press 5 Wall ball shotsMetconCrossFit Games Open 19.1 (AMRAP - Reps)Complete as many rounds as possible in … Continue reading WOD – 2/22/19
Back East Barbell – 2/21/19
Back East CrossFit - Back East BarbellWeightlifting5 Snatch Strict Press + 3 Tempo OHS (1 - 1 - 1 - 1)5 Snatch Strict Press + 3 Tempo OHSOHS tempo is 5 seconds down, 3 second hold in bottom.1 Clean Pull + 1 Power Clean + 1 Push Jerk (1 - 1 - 1 - 1)1 … Continue reading Back East Barbell – 2/21/19
WOD – 2/21/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)Down and Backs Run down and back High kicks Butt kicks Skipping Straight legged bear crawl Straight arm lateral plank walks Handstand warm up With a Partner, you go i go style: 3 Wall walks 3 partial kick ups 3 kick ups with 15 sec hold 3 "Fall" to … Continue reading WOD – 2/21/19
Back East CrossFit 