Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)General warm up 3 Minutes light cardio Then: 10 RDLs 10 Push ups 5/5 Single leg glute bridges 30 second handstand hold 10/10 Lateral band walks 10 band pull aparts WOD Prep 10 Deadlifts light weight 5 Wall balls 3 Kick ups 8 Deadlifts increase weight 5 wall balls … Continue reading WOD – 2/8/19
WOD – 2/7/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)General Warm up Tabata jump rope warm up Then: 2 Rounds 5 single arm KB swings 5 single arm KB cleans 5 single arm KB push press 5 Single arm KB Front squats Repeat on other side. Barbell warm up Clean Deadlift Clean pull Hang muscle clean + strict … Continue reading WOD – 2/7/19
Back East Barbell – 2/7/19
Back East CrossFit - Back East BarbellWeightlifting2 Snatch + 1 Snatch Balance + 1 OHS (1 - 1 - 1 - 1 - 1)
WOD – 2/6/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)General Warm up 2 min jump rope practice 20 hollow rocks 20 barbell floor bridges 20 air squats Barbell Warm up From the rack 20 front rack in and outs 5 Frankenstein squats 5 hook grip front squats 5 tempo 1- 1/4 squats 5 front squats 5 min to … Continue reading WOD – 2/6/19
WOD – 2/5/19
Back East CrossFit - CrossFitWarm-up (No Measure)General warm up Partner 2k 20 Banded good mornings 1 min plank 10 caterpillars Barbell warm up 5 Deadlifts 5 Strict press 5 power cleans 10 Push press WOD Build UpWarm-upMetconMetcon (AMRAP - Reps)AMRAP 5 3 deadlifts 275/185# 7 push presses 115/75#Accessory Work100 Banded tricep Pull downs 100 Abmat … Continue reading WOD – 2/5/19
Programming Preview – 2/3/19
The CrossFit Open 2019 starts in 3 weeks! We’ve got a few warmer days coming this week so no excuses for not getting into the box. Get in, push hard and be ready for 19.1! Here is this weeks programming preview! Monday This one will be a great way to recover from all the wings … Continue reading Programming Preview – 2/3/19
WOD – 2/4/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)Stretching 1 minute spider stretch + 5 rotations 1 minute sumo squat hold 30 second Down dog Dynamic Warm up 2 rounds 1 min cardio 10 barbell good mornings 5 back squats 10 band pull aparts 10 scap retractions 20 hollow rocks Build up 2 rounds 2 pull ups … Continue reading WOD – 2/4/19
Recipe of the Week – Air Fryer Gnocchi
We recently fell in love with the Trader Joe's cauliflower gnocchi, but always struggled with the best way to cook it - until now! You have to try PaleOMG's air fryer trick, it's magic! Not only is it super easy, but the gnocchi tastes great just but itself if you don't want to add … Continue reading Recipe of the Week – Air Fryer Gnocchi
Endurance WOD – 2/3/19
Back East CrossFit - EnduranceMetconMetcon (AMRAP - Reps)EMOM 24 Min 1: 15 sec. max effort Bike Min 2: 50’ sled drag Min 3: 15 plate GTOH Min 4: 20 Sit ups
WOD – 2/2/19
Back East CrossFit - CrossFitMetconMetcon (Time)With a partner 5 rounds for time 20 Synchro Burpees 20 Synchro DB Snatch 50/35# 25’ OH Lunge 50/35# 40 Wall balls 20/14# 25’ OH Lunge
Back East CrossFit 