Back East CrossFit - EnduranceMetconMetcon (AMRAP - Reps)EMOM 15 Min 1: 15 med ball cleans 20/14# Min 2: 10/ 8 cal row + 20 jumping lunges Min 3: rest
Back East Barbell – 1/5/19
Back East CrossFit - Back East BarbellWeightliftingBack Squat (2 - 2 - 2 - 2 - 2)Every 3 minutes perform a set of back squat and 3 tall box jumps.Accessory Work3 Sets 8/8 Bulgarian split squats 10 Double DB Strict press 12 Weighted sit-ups
WOD – 1/5/19
Back East CrossFit - CrossFitMetconMetcon (Time)With a partner, 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 Deadlifts 275/185# Toes to bar Burpee box jump overs 24/20" 30 double unders each round
WOD – 1/4/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)With a partner: 2 sets 30 sec hanging shoulder stretch Then 40 jumping jacks 20 band pull aparts 10 banded lat pull downs 10 push ups 8 groiners per side Class barbell warm up: - Snatch DL with shrug - Muscle snatch - Back rack power lands - OH … Continue reading WOD – 1/4/19
Back East Barbell – 1/3/19
Back East CrossFit - Back East BarbellWeightliftingClean + 2 Split Jerks + Clean and Jerk (1 - 1 - 1 - 1)This is the final week of this complex!Clean Pull (3 - 3 - 2 - 2)
WOD – 1/3/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)- 1 min jumping jacks - 1 min high knees - 10 squats with hold+ rotation at bottom - 10 Scap push ups Then Partner up: 1 min each with medball - Chest passes - Rotational tosses (30 sec each side) - Overhead passes - Wall ball squat toss … Continue reading WOD – 1/3/19
WOD – 1/2/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)2 min cardio 2 rounds 10 front rack in and outs 10 front squats 10 good mornings Then: Squat clean barbell warm upMetconMetcon (AMRAP - Rounds and Reps)"Jaime" AMRAP 33 2 Squat Cleans 225/155# 6 deadlifts 225/155 8 burpees over bar 500 meter row
Programming Preview- 12/30/18
One more day of 2018, let’s hang on to the habits that help us grow and leave behind the ones that drag us down. 2019 can be your year so go into it with a plan and stick to it! As mentioned in last weeks programming preview we’ve got some exciting changes coming up in … Continue reading Programming Preview- 12/30/18
WOD – 12/31/18
Back East CrossFit - CrossFitBack East BriefsSchedule reminders: - 9am class only Monday 12/31/18 - We will be closed Tuesday 1/1/19MetconMetcon (Time)For Time: 31 Thrusters 31 Pull ups 31 Abmat or GHD situps 31 Ring dips 31 Back Squat 31 Hand stand push ups 31 Toes to bar 31 Push press 31 Box jump overs … Continue reading WOD – 12/31/18
Recipe of the Week – Zucchini Lasagna
This weeks Zucchini Lasagna is the perfect comfort food with a healthy, low carb twist! Enjoy👌🍅 Ingredients 3 medium zucchini 2 1/2 cups tomato pasta sauce 14 oz firm tofu OR replace with regular meat of your choice (ground beef/turkey is my preference) 1 tsp salt, plus extra for the zucchini 1/2 tsp onion powder … Continue reading Recipe of the Week – Zucchini Lasagna
Back East CrossFit 