Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 100m Run 10 Scap Pull-ups → 5 Tight Kip Swings → 5 Big Kip Swings 10 Partner Wall Squats * 10 Inch Worms + Push-up *Athletes face each other with about 1ft between them, hands up overhead, active shoulders. Without touching each others’ hands, have … Continue reading Wednesday – 9/11/19
Tuesday – 9/10/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)1:00 Flow Slow Through Each... 1:00 Bootstrapper 1:00 Alternating Cossack Squat 1:00 Inch Worm (Keep those legs straight) Immediately Into... 10 Tempo Good Morning (20x1) 30 Mountain Climbers +5/5 Single Arm Ring Row 10 Tempo Sumo Deadlifts (20x1) 1:00 Front Plank + 5/5 Single Arm Ring Row 10 Tempo … Continue reading Tuesday – 9/10/19
Monday – 9/9/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)Graduated Movement Warm-up...3 rounds, each round the movement 'graduates' to more complex version. Start slow and gain speed as you get warm. 3 ROUNDS 7 Cal Row (stays same each round) 7 Squat → FS → OHS (pvc) 7 Push-up→ Ring Support → Dip Negative 7 Scap Pull-up → … Continue reading Monday – 9/9/19
This Weeks Preview – 9/8/19
Back Easts first Intramural CrossFit Open has begun! One day in and its already been interesting to say the least. Keep your eye out for updates on what happens next. Also, make sure to mark your calendars for all the upcoming events related to the Open. You can find them on a post on our … Continue reading This Weeks Preview – 9/8/19
Sunday Endurance WOD – 9/8/19
Back East CrossFit - EnduranceWarm-upWarm-up (No Measure)AMRAP x 5 MIN 30 Single Unders (switch to double-unders/practice at the 2:30 mark) 10 Single KB Sumo Deadlifts 5/5 Single Arm Russian KB Swing 10 Air Squats (Switching foot position each rep)*WorkoutMetcon (No Measure)EMOM x 16 MINUTES MIN 1 - 15 DBL KB Sumo Deadlift MIN 2 - … Continue reading Sunday Endurance WOD – 9/8/19
Recipe of the Week – Kombucha Slushie
As if Kombucha is not delicious as is - blend it with frozen fruit and you have yourself the ultimate smoothie! 🥤🍓❤️ Try this week's Kombucha Slushie recipe to spice up your next Kombucha beverage 🔥 Ingredients8oz Kombucha of any flavor 1 cup frozen fruit of your choice InstructionsPour ingredients into a blender Mix until … Continue reading Recipe of the Week – Kombucha Slushie
Back East Barbell – 9/7/19
Back East CrossFit - Back East BarbellWeightliftingBack Squat (10 - 8 - 6 - 4 - 2)6 Strict press + 4 Push Press + 2 Push Jerk (1 - 1 - 1)Build to a heavy complexMetcon (No Measure)EMOM 9 Min 1: :45 Plank hold Min 2: :45 V-ups Min 3: :45 Plate OH Hold
Saturday Partner WOD – 9/7/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)AMRAP x 10 MINUTES 8/6 Cal Bike 8 Ring Rows → 8 Kipping Swings 8/8 SA DB Strict Presses → 8/8 SA DB Hang Power Snatches 25 Shoulder Taps in Push Up Plank → 25’/25’ SA OH WalkPartner StrengthBench Press (1x3)I. ON A 12:00 RUNNING CLOCK... Establish 3-Rep Bench … Continue reading Saturday Partner WOD – 9/7/19
Friday – 9/6/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)3:00 Bike Then... 2 ROUNDS 15 Jumping Jacks 10 Groiners + Twist 10 Jumping Squats → 10 Jumping Lunges 5 PVC Press from ¼ squat → 5 PVC Press From Split* *PVC press will be from the front rack position, :02 pause at the topStrengthClean and Jerk (1x1)ON A … Continue reading Friday – 9/6/19
Back East Barbell – 9/5/19
Back East CrossFit - Back East BarbellWeightlifting1 Power snatch + 1 Snatch20 min to establish a heavy complex.5 Position Pause Snatch Deadlift (1 - 1 - 1 - 1 - 1)1 inch off the ground, below the knee, above the knee, mid thigh and "power position". 2 reps every set and pause for 2 seconds … Continue reading Back East Barbell – 9/5/19
Back East CrossFit 