Back East CrossFit - Back East BarbellWeightliftingSnatch (1 - 1 - 1 - 1 - 1 - 1)1 Snatch + 1 below the knee snatch + 1 above the knee snatch60%, 65%, 70%, 75% x 3Snatch Pull (1 - 1 - 1 - 1)2 x 3 @95% 2 x 3 @ 100%
WOD – 12/8/18
Back East CrossFit - CrossFitMetconMetcon (AMRAP - Reps)Teams of 3 Part A AMRAP 15 90/60 calorie Row 60 Synchronized Power cleans 135/95# (2 people work, 1 rests) Max Muscle ups remaining timeMetcon (AMRAP - Reps)Teams of 3 Part B AMRAP 15 90/60 calories Bike 60 Synchronized OHS 95/65# (2 people work, 1 rests) Max Burpee … Continue reading WOD – 12/8/18
WOD – 12/7/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)- EMOM 16 Min1: 50 Jump rope Min 2: Box step downs (25 seconds/ leg) Min 3: Single leg hip extensions (25 seconds/ leg) Min 4: Half Turkish get ups (25 seconds/ side) - 10 Empty bar deadlifts -3 set build up for wod: 10 Deadlifts 135/95# 8 Deadlifts … Continue reading WOD – 12/7/18
Back East Barbell – 12/6/18
Back East CrossFit - Back East BarbellWarm-upEmpty Bar Complex 3 Rounds 3 Power Cleans - Pause 3 seconds in catch 3 Front squats - Pause 3 seconds in bottom 3 Sotts press 3 Split Jerk - Pause 3 seconds in catchWeightliftingFront Squat (5 - 5 - 5)Tempo squats 32x1 40%, 50%, 60%of 1RM Front SquatClean … Continue reading Back East Barbell – 12/6/18
WOD – 12/6/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)1 min/ side couch stretch 1 min/ side hand wall shoulder stretch 1 min/ side spider stretch + 5 rotations 1 min sumo squat hold 1 min hang from bar Specific Warm up Partner up Tabata 12 rounds (4 times through rotating movements) Ball slams to partner Under hand … Continue reading WOD – 12/6/18
WOD – 12/5/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)2 rounds 30 sec double unders 30 sec banded good mornings 30 sec lunge + pass throughs 30 sec V- ups PVC Pipe and Barbell Snatch warm upMetconMetcon (Time)1- 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 Squat Snatch 115/75# … Continue reading WOD – 12/5/18
WOD – 12/4/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)- PVC Shoulder Stretches -2 sets 6/6 single arm DB strict press 6/6 reverse step wtd lunges 6 broad jumps 12 hollow rocks - Barbell warm upWeightliftingPress Complex (1 - 1 - 1 - 1 - 1 - 1 - 1)1 Thruster + 1 push press + 1 push … Continue reading WOD – 12/4/18
Programming Preview – 12/2/18
The holiday season is officially here! Start the first full week of December off right! Fight off those extra calories from all of the holiday parties and the food and drinks that go along with them! The programming for most weeks is balanced in a way that will allow 5 days of exercise without over-training … Continue reading Programming Preview – 12/2/18
WOD – 12/3/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)500 meter row 2 rounds 10 lateral band walks 10 Russian KB swings 10 DB clean and press 10 goblet squatsWeightliftingSquat Complex (1 - 1 - 1 - 1)5 Back Squat + 3 Front SquatFirst two sets use 65% of 1rm back squat. Second two sets use 70% of … Continue reading WOD – 12/3/18
Recipe of the Week – Crockpot Sesame Chicken
With the craziness of the holidays approaching this recipe will make your meal prep a breeze 🎄👌Try this Crockpot Sesame Chicken recipe - it's super easy, quick and healthy to get you through the week's chaos! 🍙🍴 PREP TIME:10 minutes COOK TIME:2 hours TOTAL TIME:2 hours 10 minutes YIELD: 4 servings INGREDIENTS 1 lb. chicken breast … Continue reading Recipe of the Week – Crockpot Sesame Chicken
Back East CrossFit 