From time to time we like to revisit our member's feedback from their first couple weeks at Back East to see how their mindset and goals have changed since joining. This one caught my eye in particular since it has been just about a year since we gained this wonderful human being as a member … Continue reading Member Spotlight – Julia
Back East Barbell – 1/26/19
Back East CrossFit - Back East BarbellWeightlifting3 Cleans + 2 Front squat + 1 Split Jerk (1 - 1 - 1 - 1 - 1)Work up to a heavy complex
Partner WOD – 1/26/19
Back East CrossFit - CrossFitMetconMetcon (Time)With a partner for time: 2000 meter row 40 Power cleans 135/95# 80 Pull - ups 40 Thrusters 135/95# 4000 meter bike
WOD – 1/25/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)Partner 1000 meter row - switch every 250 meters then 2 sets 20 Russian KB swings 10 Hollow rocks 10 Jumping lunges WOD Build up 3 sets 4-5 Toes to bar 2-3/ side Single arm DB hang clean and jerk 30 sec rowMetconCF: Crossfit Games Open 18.1 (Ages 16-54) … Continue reading WOD – 1/25/19
Back East Barbell – 1/24/19
Back East CrossFit - Back East Barbell2 Snatch + 1 Snatch Balance + 1 OHS (1 - 1 - 1 - 1 - 1)Every 4 min perform a complex. Build up to a challenging weight.
WOD – 1/24/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)2 Sets 1 min row or bike 50' Bear crawl 50' walking lunges Movement instructionMetconMetcon (No Measure)2 Sets 60 second wall sit 8/8 front rack reverse step lunges 60 second ring plank hold 8/8 half kneeling single arm Strict press 60 second bar hang 8/8 single arm dumbbell row-Use … Continue reading WOD – 1/24/19
WOD – 1/23/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)Dynamic warm up Arm circles, Arm swings Torso twists Hip circles Leg swings Air squats Then: 2 Rounds 30 seconds double under practice 10/10 lateral band walks (red band) 10 goblet squats with 2 sec pause 6/6 single arm DB or KB press 10 ring rows 10 sit ups … Continue reading WOD – 1/23/19
WOD – 1/22/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)3 minutes of cardio Then: 2 rounds 40 jumping jacks 10 Barbell back squats 10 band pull aparts 10 pass throughs 10 PVC OHS Barbell warm up Snatch deadlift Snatch deadlift + Shrug Muscle snatch OHS Power snatch 2 Power snatch + OHS Build up Spend a few minutes … Continue reading WOD – 1/22/19
Programming Preview – 1/20/19
Monday Today’s wod is all about endurance. This interval style workout will test how hard you can push yourself. A combination for Burpee box jump overs and a set of unbroken wall ball shots will start the week off right. Tuesday Today is a weightlifting day. We will start the class with a snatch complex … Continue reading Programming Preview – 1/20/19
WOD – 1/21/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)4 cycles 1 Caterpillar + 2 push ups 10 second upward dog hold 10 second spider stretch/ side 3 sets 10 air squats 5/5 box jump step downs Wall ball warm up 5 medicine ball squats 5 medicine ball push press to target 10 unbroken wall ballMetconCF: Metcon (Time)5 … Continue reading WOD – 1/21/19
Back East CrossFit 