Back East CrossFit - EnduranceMetconMetcon (Calories)10 Rounds 1 min calorie row 1 min calorie bike 1 min rest
WOD – 12/29/18
Back East CrossFit - CrossFitMetconMarconi (Time)For Time (with a Partner) 2,382 meter Row Then, 20 Rounds of: 11 Toes-to-Bars 20 Air Squats 16 Kettlebell Swings (1.5/1 pood) One partner works while the other rests. Break up the work between partners as needed.This Hero WOD is named after Detective Benjamin Marconi, who served with the San … Continue reading WOD – 12/29/18
WOD – 12/28/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)1 Round 30 sec. spider stretch/ side 30 sec. down dog hold 20 Hollow rocks 20 Barbell front squats Then: Thruster warm up Push jerk warm up Build up: 2 sets of 3 front squats 3 thrusters 3 push jerk and 2 sets of 3 Front squatsWeightliftingFront Squat (3 … Continue reading WOD – 12/28/18
Back East Barbell – 12/27/18
Back East CrossFit - Back East BarbellWeightliftingClean + 2 Split Jerks + Clean and Jerk (1 - 1 - 1 - 1)Week #5! One set every 4 minutes. Build across all sets and increase from last week.Clean Pulls3 - 3 - 2 - 2
WOD – 12/27/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)2 Rounds 1 min Row 50’ low bear crawl 10 Ring rows 10 Hanging knee tucks 10 Banded good morningsMetconMetcon (Time)6 rounds for time 500/400 meter row 2 Rope Climbs 15’ 12 BurpeesCool Down1 min pigeon stretch
WOD – 12/26/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)EMOM 12 1: row or bike 2: 8/8 Bird dogs 3: 8/8 Single arm cross body RDLs 4: 6/6 DB or KB hang clean and pressMetconMetcon (Time)3 RFT 20 Deadlifts 155/105# 10/10 single arm DB push press 50/35#Midline ConditioningTabata 16 Alternating Abmat sit ups Flutter kicks
Programming Preview – 12/23/18
We have a short week ahead of us this final week of 2018. We hope you have a wonderful Christmas with friends and family. With the new year around the corner start planing now for your 2019 CrossFit goals! We have some changes coming in the programming starting the first week of January so stay … Continue reading Programming Preview – 12/23/18
Recipe of the Week – Almond Butter Protein Bars
Save yourself some money and the stress of finding a healthy protein bar with these amazing DIY Honey Flax Almond Butter Protein Bars. 🥜🍯🍫 They can be made with your choice of Peanut or Almond Butter and are super easy and quick to whip up - Enjoy! 🥳 INGREDIENTS ⅔ Cup of Oat Flour* 3 … Continue reading Recipe of the Week – Almond Butter Protein Bars
WOD – 12/23/18
Back East CrossFit - CrossFitMetconMetcon (Time)"12 Days of CrossFit" 1 Overhead squat 135/95# 2 Power snatches 135/95# 3 Devils press 50/35# 4 Chest to bar pull-ups 5 Handstand push-ups 6 Front rack alt. lunges (total) 135/95# 7 Toes to bar 8 Box jumps 30/24" 9 Hand release push-ups 10 Wall balls 20/14# 11 Burpees 12 … Continue reading WOD – 12/23/18
WOD – 12/22/18
Back East CrossFit - CrossFitMetconMetcon (Time)In teams of 2: For time: GI Jane Into 5 Rounds 20 Calorie Bike 15 Synchronized power snatch 75/55# Into 5 rounds 20 Calories Row 15 wall ballsDetails on how the work will be split will be provided in class!
Back East CrossFit 