Do you have a ton of Turkey leftovers and not quite sure what to do with it? Try this Creamy Turkey Noodle Soup to keep you warm and make use of all those leftovers! 🍲 Ingredients 1/3 cup butter, cubed 1 medium carrot, shredded 1 celery rib, finely chopped 1/3 cup all-purpose flour 1 carton … Continue reading Recipe of the Week – Creamy Turkey Noodle Soup
Endurance WOD – 11/25/18
Back East CrossFit - EnduranceMetconMetcon (AMRAP - Reps)AMRAP 15 2 Ground To Overhead 45/35# 2 Overhead Walking Lunges 45/35# 2 Abmat situps Double the reps each round 4, 8, 16...
Back East Barbell – 11/24/18
Back East CrossFit - Back East BarbellWeightliftingSnatch (1-1-1-1-1-1)Every 2 minutes for 12 minutes (6 sets) Segmented snatchBack Squat (5 - 5 - 5)65% - 70% - 80%Snatch Pull (3 - 3 - 3)Every 2 Minutes for 8 minutesuse 75% of 1RM snatch
WOD – 11/24/18
Back East CrossFit - CrossFitMetconMetcon (AMRAP - Reps)In teams of 3 with a running clock: 00:00 - 20:00 3,600 meter row - rotate every 400 meters 20:00 - 32:00 AMRAP12 3 power cleans 185/125# 6 Bar facing burpees 9 Med ball cleans 20/14#Two scores: Time to complete row and reps for the amrap.Metcon (Time)3600 Meter … Continue reading WOD – 11/24/18
WOD – 11/23/18
Back East CrossFit - CrossFitMetcon (AMRAP - Reps)EMOM20 Min 1: Max calorie row Min 2: Air squats Min 3: Max HRPU Min 4: Rest
WOD – 11/22/18
Back East CrossFit - CrossFitMetcon (Time)For Time 120 Double Unders 40 Burpees 60 Pull-ups 40 Front Squats 135/95# 60 Russian KB Swings 70/53# 40 Burpees 120 Double Unders
WOD – 11/21/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)2 Rounds 250m Row 8/8 Cross body single arm RDL 10 Cossack Squats E2MOM 8 (4 rounds total) 3 Deadlift 2 Hang Power Cleans 1 Push Jerk Increase weight across each set to prepare you for your working weight on DT.MetconDT (Time)5 Rounds for time: 12 Deadlifts, 155# / … Continue reading WOD – 11/21/18
WOD – 11/20/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)Dynamic Warm up - Arm circles/ swings - Leg swings - Spider stretch - Air squats - PVC pipe pass throughs - PVC pipe overhead squats Barbell warm up - Muscle snatch - Snatch push press - Overhead squat - SnatchMetconWOD: Metcon (Time)21 - 15 - 9 Overhead squats … Continue reading WOD – 11/20/18
Programming Preview – 11/19/18
Happy turkey-day week! Make sure you mark you calendars for the schedule changes this week. Wednesday's 6:30 pm class is canceled, Thursday will be one class only at 9 am, Friday is open gym only from 9 - 12. Monday The workout today is 10 rounds for time of wall ball shots, handstand push ups … Continue reading Programming Preview – 11/19/18
WOD – 11/19/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)500 meter row Then 2 rounds 8/8 DB Strict Press 10 Goblet squats 15 Hollow rocksMetconMetcon (Time)10 RFT 15 Wall balls 20/14# 7 Handstand Push-ups 1 Rope climb 15'
Back East CrossFit 