Back East CrossFit - CrossFitWarm-upMetconWarm-up (No Measure)2 rounds 90 seconds cardio 10 Air squats 10 reverse grip pass throughs 10 band pull aparts 10 kip swings 30 sec plank walk up/downAngie (Time)For Time: 100 pullups 100 pushups 100 situps 100 air squats- Do this as an individual or partner workout. - If doing it as … Continue reading WOD – 1/19/19
WOD – 1/18/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)2 rounds 30 second double unders or practice 5 air squats heels on PVC + 2 sec pause 5 regular air squats + 2 sec pause 5 air squats toes on PVC + 2 sec pause 10 pvc pass throughs 30 sec reverse grip hang 10 band pull aparts … Continue reading WOD – 1/18/19
WOD – 1/17/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)1 round 500 meter row 15 banded good mornings 10 ring rows 10 PVC pass throughs 15 kip swings Kettlebell Warm up 2 Sets increase weight 5 KB deadlifts 5 Russian KB swings 5 American KB swingsMetconMetcon (AMRAP - Rounds)AMRAP 15 25 American KB swings 53/35# 30 sec Hanging … Continue reading WOD – 1/17/19
Back East Barbell – 1/17/19
Back East CrossFit - Back East BarbellWarm-upWarm-up (No Measure)2 Minutes cardio With a red band 20 Band pull aparts 10 lateral band walks/ side 20 Air squats 10 banded pass throughs PVC pipe warm up 3 Dip drive shrug 3 Dip drive high pull 3 Dip drive muscle snatch 5 Overhead squats 3 snatch balance … Continue reading Back East Barbell – 1/17/19
WOD – 1/16/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)Dynamic warm up 2 times through High kicks Samson walk Lateral lunges Then: 2 Rounds 8/8 cross leg RDLs 10 Cossack squats - unweighted 10 Sumo stance good mornings - empty bar Barbell warm up/ movement instruction 10 Sumo DL empty bar Build to first working setWeightliftingCF: Sumo Deadlift … Continue reading WOD – 1/16/19
WOD – 1/15/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)Mobility: - Pigeon stretch - Spider stretch - Down dog calf/ shoulder stretch Dynamic warm up: 2 rounds 5 Right arm KB Strict press + 50' OH Carry +5 Strict press 5 Left arm KB Strict press + 50' OH Carry +5 Strict press 5/5 Box step downs 10 … Continue reading WOD – 1/15/19
Programming Preview – 1/14/19
Make sure to stay tuned for this weeks schedule. We have some changes happening later in the week due to some of the coaches competing  in Miami at the Wodapalooza Festival! Here is this weeks programming preview! Monday: To start this week we have a descending ladder of heavy squat cleans and rope climbs. Make … Continue reading Programming Preview – 1/14/19
WOD – 1/14/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)2 rounds 1 min cardio - hard effort 10 Ring rows 10 push ups 10 V-ups 10 spider stretches (mountain climber style) 10 air squats Barbell Warm up 5 deadlift to shrug 5 muscle clean 5 front squat with 2 sec pause 5 hang squat clean 5 squat clean … Continue reading WOD – 1/14/19
Recipe of the Week – Cheddar Corn Chowder with Bacon
This thick and cheesy chowder with potatoes, corn, cauliflower, and bacon is perfect for the upcoming cold, wintry nights. This recipe even includes Stove top and Instant Pot directions. Give this Cheddar Corn Chowder with Bacon recipe a try and let us know what you think! INGREDIENTS: 6 strips center-cut bacon, chopped 2 small … Continue reading Recipe of the Week – Cheddar Corn Chowder with Bacon
Endurance WOD – 1/13/19
Back East CrossFit - EnduranceMetconMetcon (Time)3 rounds for time 50 Air squats 50 push ups 50 Russian KB swings 53/35#
Back East CrossFit 