Back East CrossFit - Back East BarbellWeightlifting3 Cleans + 2 Front squat + 1 Split Jerk (1 - 1 - 1 - 1 - 1)Work up to a heavy complexAccessory Work3 Sets 1 min double KB front rack hold 50' per side DB overhead + farmer carry
WOD – 1/12/19
Back East CrossFit - CrossFitMetconMetcon (Time)With a partner: 3 Rounds for time 1000 meter row 40 medball situps 30 synchro air squats 20 synchro burpees
WOD – 1/11/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)- Shoulder opener stretches - Dynamic warm up 20 Kip swings 5 'W' band pull aparts- 10 sec hold 10 Band pull aparts 10/10 diagonal pull aparts 10 band pass throughs, - Push jerk warm up - Barbell Warm up 5 Power cleans 5 Strict press 5 Push jerk … Continue reading WOD – 1/11/19
Back East Barbell – 1/10/19
Back East CrossFit - Back East BarbellWeightlifting2 Snatch + 1 Snatch Balance + 1 OHS (1 - 1 - 1 - 1 - 1)Every 3 min perform a complex. Build up to a challenging weight.Snatch Pull (5 - 5 - 5)
WOD – 1/10/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)- Tabata jump rope warm up - Dynamic warm up 5 reach and bend 30 sec plank to 5 push ups 20 mountain climbers 10 jumping squats - Partner medicine ball pass warm up - DB snatch Demo - WOD prep and set upMetconCF: Metcon (AMRAP - Reps)6 rounds … Continue reading WOD – 1/10/19
WOD – 1/9/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)- Dynamic warm up 2 Rounds 5 Caterpillars 10 Barbell good mornings 10 Barbell reverse step lunges 10 Band pull aparts 30 sec hang from bar - hollow position - Turkish get up instruction - WOD Build up and prepCF: Metcon (Time)For time 10 Turkish Get Ups 53/35# 25 … Continue reading WOD – 1/9/19
WOD – 1/8/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)30 seconds jumping jacks 30 seconds clap jacks 30 sec leg swings forward and back 30 sec leg swings side to side 10 air squats 10 PVC pass throughs - Then 1 Round of: 10 Squat therapy 10 wide stance squats 10 narrow stance squats 10 cossack squats 10 … Continue reading WOD – 1/8/19
Programming Preview – 1/6/19
Friends and family week starts tomorrow! Bring your people in and show them what we do at Back East! Don’t worry there will be an alternate workout every day for your family/ friends that will be safe, “fun” and effective for getting fit! This week also marks the start of a new option for the … Continue reading Programming Preview – 1/6/19
WOD – 1/7/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)Stretching 30 sec twisted cross hold per side 30 sec down dog hold 1 min spider stretch per side then 2 rounds 1 min cardio 8/8 box step downs 20" 6/6 hang clean and press (KB or DB) 10 Goblet squats Barbell warm up 5 Deadlifts 5 Muscle cleans … Continue reading WOD – 1/7/19
Recipe of the Week – PB & J Chia Pudding
The combination of peanut butter and jelly, all wrapped up in a decadent PB&J Chia Pudding recipe. Sweet mashed blackberries make up the jam and then it's topped with creamy peanut butter - sounds like the best treat! 🍇🥜🥛 INGREDIENTS 1/4 cup chia seeds 1 tbsp pure maple syrup 1 tsp pure vanilla extract 1 cup … Continue reading Recipe of the Week – PB & J Chia Pudding
Back East CrossFit 