Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)General warm up 2 rounds 30/30 second banded front rack stretch 1 minute jump rope 20 jumping lunges 5 burpee broad jumps Barbell warm up 10 Good Mornings 5 Pause front squats - 2 sec pause each rep 5 Front squats - Quick 5 Front squats - brace each … Continue reading WOD – 2/20/19
WOD – 2/19/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)3 minutes cardio 20 cossack squats 20 spider lunges 20/20 leg swings 20/20 lateral leg swings 10 caterpillars 10 roll to v-sit Barbell Warm up 20 Front rack in and outs 10 Front squat 10 Push press 3 x 1 squat clean + 1 front squat + 1push press … Continue reading WOD – 2/19/19
Programming Preview – 2/17/19
This week is it! The 2019 CrossFit Open starts with the release of 19.1 on Thursday 2/21 and we will be doing that workout on Friday! Make sure to plan your workouts accordingly. We have some challenging WODs this week so if you are looking to push hard on the 19.1 (which you should be) … Continue reading Programming Preview – 2/17/19
WOD – 2/18/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)1 min jumping jacks 20 air squats 20 KB RDLs 20 Kip swings 10 ring rows WOD Build Up 2 sets 10 Russian KB swings 3 pullups build KB weight up to WOD weightMetconCF: Metcon (Time)5 Rounds for time 800 meter row 30 Russian KB swings 70/53 30 Pull … Continue reading WOD – 2/18/19
Recipe of the Week – Chocolate Pom Poms
Guys, this recipe is SO easy, healthy and delicious. You can substitute pomegranate for blueberries, cherries or any other fruit of your choice. These are perfect for your next sweet tooth craving - Enjoy!🍫🍒 INGREDIENTS 1/2 c. semisweet chocolate chips, melted 1 1/4 c. pomegranate seeds DIRECTIONS Line a mini muffin tin with liners. In … Continue reading Recipe of the Week – Chocolate Pom Poms
Endurance WOD – 2/17/19
Back East CrossFit - EnduranceMetconMetcon (AMRAP - Reps)AMRAP 5 6 burpees 15 air squats Rest 2 min AMRAP 5 9 Burpees 12 Air Squats Rest 2 min AMRAP 5 12 Burpees 9 Air squatsScore is total reps
WOD – 2/16/19
Back East CrossFit - CrossFitMetconMetcon (Time)For time with a partner 100 calorie bike 50 Syncrho situps 100 Burpee box jump overs 24/20" 50 synchro sit ups 100 DB snatches 50/35#
Back East Barbell – 2/16/19
Back East CrossFit - Back East BarbellWeightlifting3 Cleans + 2 Front squat + 1 Split Jerk (1 - 1 - 1 - 1 - 1)Work up to a heavy complexFinal week of this complex!
WOD – 2/15/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)General warm up - Tabata row or bike - Alternating Tabata Single unders and Med ball cleans Low ring muscle up skill work WOD build up 2 rounds 5 wall balls shots 20 double unders 3 low ring muscle up transitionsMetconCF: CrossFit Games Open 12.4 (AMRAP - Rounds and … Continue reading WOD – 2/15/19
WOD – 2/14/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)General Warm-up 250 meter row 15 goblet squats 20 mountain climbers 10 Thoracic rotations in spider stretch/ side 10 push ups into 30 sec down dog 10 arm swings 10 field goals PVC/ Barbell warm up 10 pass throughs 10 waiter hold OHS with PVC 10 Barbell OHS WOD … Continue reading WOD – 2/14/19
Back East CrossFit 