Back East CrossFit - Back East BarbellWeightliftingJerk Complex (1 - 1 - 1 - 1 - 1 - 1 - 1)1 Pause Split jerk + split jerkBack Squat (10 - 8 - 6 - 4 - 2)
WOD – 2/1/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)General warm up 2 Rounds 1 min single unders 10 squat therapy 10 burpee broad jumps (short hops) 10 straight legged sit ups 10 Kip swings Barbell Warm up 5 Hang power clean + front squat 5 clean Dl + squat clean 5 squat cleans WOD Build up - … Continue reading WOD – 2/1/19
Back East Barbell – 1/31/19
Back East CrossFit - Back East BarbellWeightlifting2 Snatch + 1 Snatch Balance + 1 OHS (1 - 1 - 1 - 1 - 1)
WOD – 1/31/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)General Warm Up 30 seconds jumping jacks 10 lunges 10 air squats 30 sec mountain clombers 10 banded good mornings 10 box jump step downs 30 seconds jumping jacks 10 kip swings 10 sit ups Movement instruction WOD Build upMetconMetcon (Time)3 rounds for time 15 Calorie Bike 20 Box … Continue reading WOD – 1/31/19
WOD – 1/30/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)2 rounds 1 min cardio 8/8 single leg floor bridge 10 air squats 16 Russian KB swings 20 band pull aparts WOD Build up 10 empty bar deadlifts Build up to weight for first deadlift set. Prep for gymnastic movement.CF: Metcon (Weight)EMOM 21 Min 1: 5-10 reps gymnastics movement … Continue reading WOD – 1/30/19
WOD – 1/29/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)General warm up 2 minutes cardio 5 Caterpillars 10 barbell front squats Barbell warm up Clean deadlift Clean pull Muscle cleans Power lands Hang power clean Power clean Power clean build upMetcon1000m Row (Time)Max Effort 1000m RowRest exactly 4 minutes before starting 10 rounder.Metcon (Time)10 Rounds 5 power cleans … Continue reading WOD – 1/29/19
Programming Preview – 1/27/19
I can’t believe February is almost here! The CrossFit Open starts soon so don’t forget to sign up! Monday This workout is going to work the whole body. The workout starts with a 3 round barbell complex of strict press and front squats and finishes with 30 manmakers all of which is for time. If … Continue reading Programming Preview – 1/27/19
WOD – 1/28/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)- General warm up 3 rounds :30/:15 rest Jumping jacks Clap jacks Jumping squats HRPU - Barbell warm up 2 sets at tempo 3131 8 strict press 8 front squats 8 ring rows - Movement review - WOD Build upMetconCF: Metcon (Time)3 rounds 10 Strict press @ 70% 1RM … Continue reading WOD – 1/28/19
Recipe of the Week – Instant Pot Chicken Parmesan
We still can't get over how quick and easy instant pots really are! If you have one you HAVE to try this Chicken Parmesan recipe. This lower carb, healthier alternative to the traditional fried chicken version is an absolute must for your next dinner in - Enjoy!👌🍝🍅 INGREDIENTS: 1 teaspoon extra virgin olive oil … Continue reading Recipe of the Week – Instant Pot Chicken Parmesan
Endurace WOD – 1/27/19
Back East CrossFit - EnduranceMetconMetcon (Time)For Time: 300 walking lunges Every minute perform 5 burpees.
Back East CrossFit 