Back East CrossFit - Back East BarbellWeightliftingSnatch Complex (1 - 1 - 1 - 1 - 1 - 1)Snatch + Below the knee snatch + above the knee Stanton60%, 65%, 70%, 75%, 80%, last set choose your own weight.Snatch Pull (3 - 3 - 3 - 3)Increase load across but maintain good technique and speed. … Continue reading Back East Barbell
WOD – 12/14/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)3 rounds 20 sec Jumping jacks 10 sec rest 20 sec Mountain climbers 10 sec rest Then 1 round of: 25 band pull aparts 25 barbell good mornings 30 sec per side PVC front rack stretch Barbell warm up 5 Clean grip deadlift 5 Clean grip deadlift + Shrug … Continue reading WOD – 12/14/18
Back East Barbell – 12/13/18
Back East CrossFit - Back East BarbellWeightliftingClean + 2 Split Jerks + Clean and Jerk (1 - 1 - 1 - 1 - 1)This is the third week of this complex. Try to increase your weights across all sets compared to last week.Clean Pull (3 - 3 - 3 - 3)Pause at the knee for … Continue reading Back East Barbell – 12/13/18
WOD – 12/13/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)- 2 min cardio - Down and backs High kicks Walking samson Lateral lunge/ caterpillars Duck walk Broad jump - Air squat and push up specific warm up.MetconMetcon (AMRAP - Rounds and Reps)AMRAP 15 20 Push ups 50 Air squatsMidline Conditioning3 sets 5 rower walk out and back 10 … Continue reading WOD – 12/13/18
WOD – 12/12/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)Dynamic stretches High Kicks Roll to V sit Windmills Scorpions Samson to sprinter Shoulder taps Boot Strappers 30 seconds each movementMetconMetcon (Weight)5 sets 10 Strict Pullups 10 Bench Press 50' Double DB walking lunges 10 GHD Hip extensions- Rest as needed between movements - Log heaviest bench press weight. … Continue reading WOD – 12/12/18
WOD – 12/11/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)2 Rounds 30 seconds jumping jacks 5 air squats 5 air squats heels on PVC pipe 5 air squats toes on PVC pipe 5 air squats 10 PVC pass throughs 30 second reverse grip hang Then OHS build up: 10 reps empty bar 7 reps light weight 5 reps … Continue reading WOD – 12/11/18
Programming Preview – 12/9/18
Hey guys! Last weeks training was a blast and this week looks just as great! See which workouts you will be tackling this week! Monday Here is another benchmark! Can you guess what is is? Tuesday Today will start with some strength work for the overhead squat. 5 sets of 3 repetitions building in weight. … Continue reading Programming Preview – 12/9/18
WOD – 12/10/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)3 sets 1 min row 20 plate in and outs 15 Sit ups 50' Forward/ Backward sled pull Deadlift build upMetconChristine (Time)3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20"Cool DownPigeon stretch
Recipe of the Week – Slow Cooked Korean Beef Soft Tacos
This crockpot recipe would be a hit at the 4th Annual Back East Boardwalk Holiday Gathering coming up! Try this Slow Cooked Korean Beef Soft Taco recipe and add your favorite toppings to put your own unique twist on the recipe! 🌮🍴 Ingredients 1 (3 pound) beef chuck roast, trimmed 1/2 onion, diced 1/2 cup … Continue reading Recipe of the Week – Slow Cooked Korean Beef Soft Tacos
Endurance – 12/9/18
Back East CrossFit - EnduranceMetconMetcon (No Measure)Circuit 1 1 min each station, 2 sets Single unders Plyo push ups Figure 8 jog - 4 ft apart Bent over DB Rows High knees Circuit 2 1 min each station, 2 sets Jumping jack single unders Medball slams Side to side cone taps Reverse lunge curl Burpees … Continue reading Endurance – 12/9/18
Back East CrossFit 