Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)10 Reverse step lunges with hamstring stretch 10 Reverse step samson 10 Curtsey squats 10 Cossack squats 10 Boot strappers Then 2 Rounds 15 Goblet squats 10 Plank marches 5 caterpillarsMetconMetcon (Time)For Time: 20 -18 - 16 -14 -12 -10 Double DB hang squat cleans 50/35# BurpeesCool DownCouch Stretch
Back East Barbell – 12/20/18
Back East CrossFit - Back East BarbellWeightliftingSnatch + Below the knee snatch + above the knee snatch (1 - 1 - 1 - 1 - 1)Sets 1 and 2 @ 70% Sets 3 and 4 @ 75% Set 5 @ 80%Clean + 2 Split Jerks + Clean and Jerk (1 - 1 - 1 - … Continue reading Back East Barbell – 12/20/18
WOD – 12/20/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)- Tabata jump rope warm up -Then 2 Rounds 5 Caterpillars with push ups 10 v ups 15 Jumping squats - 2 Rounds Partner 3 position T2B drillMetconMetcon (AMRAP - Reps)EMOM 10 Odd:75 Double unders Even: 10 push ups & 10 Toes to barMetcon (AMRAP - Reps)AMRAP 10 50-ft. … Continue reading WOD – 12/20/18
WOD – 12/19/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)General warm up 2 minutes cardio 45 Second banded front rack stretch/ side 10 Kip swings 30 Second hollow rocks 10 Kip swings 15 Banded good mornings 10 Kip swings 10 Hang muscle cleans to strict press 45/35# - Power clean warm up - Push jerk warm upMetconMetcon (AMRAP … Continue reading WOD – 12/19/18
WOD – 12/18/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)2 rounds 90 seconds row or bike 5 turkish get ups each side 10 Goblet squats - 2 sec pause 15 good mornings - empty bar Back Squat Warm up 10 Empty bar back squats then as a group. Every 90 seconds for 5 sets: 3 back squats - … Continue reading WOD – 12/18/18
Programming Preview – 12/16/18
Don't use the holidays as an excuse to let your health slip. We go through this every year and should expect to come across the same challenges by now. Get into the box a minimum of 3x per week to maintain what you've worked so hard at all year. We have a few more weeks … Continue reading Programming Preview – 12/16/18
WOD – 12/17/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)1 min jumping jacks 1 min squats 5 Deadlifts 5 Push press 5 Front squat 5 Thrusters 5 SDHPMetconMetcon (Time)5 RFT 20 wall-ball 20/14# 20 SDHP 75/55# 20 Box jumps 20" 20 Push press 75/55# 20 Calorie row Rest 1 minute 40 Minute time capWorkout courtesy of CrossFit.com Score … Continue reading WOD – 12/17/18
Recipe of the Week – Stuffed Bagel Bites
You have to try these super easy, homemade, mini stuffed bagel bites filled with cream cheese! We posted an everything bagel recipe a few months back and everyone loved it so much we thought these would be an even bigger hit! Give it a shot and let us know what you think - Enjoy! STUFFED … Continue reading Recipe of the Week – Stuffed Bagel Bites
Endurance WOD – 12/16/18
Back East CrossFit - EnduranceMetconMetcon (AMRAP - Rounds and Reps)AMRAP 13 25 Calorie Row or Bike 50 Russian KB Swings 53/35Cool DownBring your yoga mats! We will be spending the last portion of class doing a long stretching session.
WOD – 12/15/18
Back East CrossFit - CrossFitMetconMetcon (Time)In Teams of 3: For Time 45 Burpee Box Jump Overs 24/20" 90 DB Shoulder to Overhead 55/35# 180 calorie Row 90 Wall Balls 20/14# 45 Burpee Box jump overs 24/20"
Back East CrossFit 