Back East CrossFit - Back East BarbellWeightlifting2 Snatch + 1 Snatch Balance + 1 OHS (1 - 1 - 1 - 1 - 1)This is the final week of this complex!
WOD – 2/13/19
Back East CrossFit - CrossFitBack East BriefsANNOUNCEMENT: 5:45am class is canceled tomorrow (2/13/19). Classes will resume at 9am.Warm-upWarm-up (No Measure)- Dynamic mobility warm up Roll to v sit Scorpions Windmills Samson to sprinter Shoulder taps Boot strappers - Then: 2 Rounds 10 Lunges in place 5 push ups 10 jumping squats 5 push ups 10 … Continue reading WOD – 2/13/19
WOD – 2/12/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)General warm up 3 Rounds 1 minute jumping jacks 5 Caterpillars + 2 push ups 10 KB RDLS Barbell warm up 20 Front rack in and outs 3-5 Dip Drive 3-5 Hang muscle clean 3-5 Front rack power lands 3-5 High hang power cleans 3-5 Hang power cleans WOD … Continue reading WOD – 2/12/19
Member Spotlight – Keera
As a coach there are certain moments that occur that open our eyes to just how much one of our athletes have grown since starting CrossFit. Last week I was coaching the Wednesday 6:30pm class where the second portion of class focused on a gymnastics EMOM where you had to choose a movement and perform … Continue reading Member Spotlight – Keera
Programming Preview – 2/10/19
Let’s talk about CrossFit Lite! A few weeks ago we started including an alternative workout to the main WOD called CrossFit Lite. These workouts are meant to allow for a high intensity workout without heavy barbell loads or overly complex gymnastics movements. What it doesn’t mean is that it’s an “easier” option to the main … Continue reading Programming Preview – 2/10/19
WOD – 2/11/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)2-3 min cardio 2 rounds 20 second hollow hold 20 second arch hold 10 pass throughs Press warm up 10 strict press with PVC 5 Dip with pause 5 Dip drive 5 Push press 5 OH lands 5 Push jerk Build up to first strict press weight 3 sets … Continue reading WOD – 2/11/19
Recipe of the Week – Jalapeno Popper Nachos
Jalapeno Poppers turn into nachos in this festive, low-carb take on two classic appetizers combined into one spicy treat! Try out this recipe for your next big get together! 🧀🌶💥 TOTAL TIME:45 minutes PREP TIME:15 minutes COOK TIME:30 minutes INGREDIENTS: Reynolds Wrap Non-Stick Foil olive oil spray 1/2 pound 99% lean ground turkey 1 clove garlic, … Continue reading Recipe of the Week – Jalapeno Popper Nachos
Endurance WOD – 2/10/19
Back East CrossFit - EnduranceMetconMetcon (Time)3 RFT 1000 meter Row or 2500 meter Bike 26 Weighted box step ups 24/20" 25/15# plate
Back East Barbell – 2/9/19
Back East CrossFit - Back East BarbellWeightlifting3 Cleans + 2 Front squat + 1 Split Jerk (1 - 1 - 1 - 1 - 1)Work up to a heavy complex
WOD – 2/9/19
Back East CrossFit - CrossFitMetconHavana (AMRAP - Rounds and Reps)Complete as many rounds as possible in 25 minutes of: 150 double-unders 50 push-ups 15 power cleans Men: 185 lb. Women: 125 lb. Scroll for scaling options. Scaling Hero workouts are notoriously difficult, mentally and physically. Choose options that challenge you throughout. Each exercise should require … Continue reading WOD – 2/9/19
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