Back East CrossFit - CrossFitMetconMetcon (Time)For Time 2000 meter row 25 Devils Press 50/35 150 Double Unders
Endurance WOD – 11/11/18
No Sunday Endurance WOD Use today as an active rest day going for a short run or 20 minutes of yoga!
Recipe of the Week – Buffalo Chickpea Chili
Now that the colder weather is officially here to stay - try this Buffalo Chickpea Chili recipe to keep you warm during those chilly afternoons! 🔥❄️ Ingredients 15 oz diced tomatoes 15 oz tomato sauce 15 oz chickpeas, cooked or canned 15 oz protein of choice 1 cup chopped or diced carrot 1/2 cup diced onion … Continue reading Recipe of the Week – Buffalo Chickpea Chili
WOD – 11/9/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)8 min to work through 3 rounds 30 Jumping jacks 10 hollow rocks 10 supermans 10 push ups 10 kip swings with knee tuckMetconMetcon (Time)4 rounds for time 15 T2B 15 Burpees 12 min time capAccessory WorkHandstand Push up strength/ skill work Rope Climb Skill work Experience: Complete 30 … Continue reading WOD – 11/9/18
WOD – 11/8/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)2 rounds 50' Bear crawls 50' Lunges 50' Broad jumpsMetconMetcon (AMRAP - Reps)EMOM15 Min 1: 20/15 Calorie Row Min 2: 15 Box Jumps 24/20" Min 3: 10 Front rack DB lunges 50/35#Midline ConditioningEMOM 15 Min 1: 10 V ups Min 2: 15 sit ups Min 3: 20 mountain climbers
Back East Barbell – 11/8/18
Back East CrossFit - Back East BarbellWeightliftingSnatch Complex #1 (1 - 1 - 1 - 1 - 1)1 Snatch Balance + 1 Pause OHS +1 OHSKeep it light! No fails!Snatch Complex #2 (1 - 1 - 1 - 1 - 1)2 Muscle Snatch + 2 Snatch Balance without a DipSnatch Complex #3 (1 - 1 … Continue reading Back East Barbell – 11/8/18
WOD – 11/7/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)Stretches 1 min Butcher block 1 min per side twisted cross 1 min Weighted sumo squat hold Then: 3 Sets 5 Power cleans - empty bar 5 Caterpillars with push up 10 Air squatsMetconThe Chief (AMRAP - Rounds)Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups … Continue reading WOD – 11/7/18
WOD – 11/6/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)2 minutes cardio Dynamic mobility warm up Then barbell warm up of: Every 90 seconds for 5 sets 4 Deadlifts 3 Back squat 2 Shoulder to OH Increase weight slightly each roundMetconMetcon (Time)3 rounds for time 21 Deadlifts 135/95# 15 Back squat 9 Shoulder to OverheadAccessory Work200 Double under … Continue reading WOD – 11/6/18
Programming Preview – 11/4/18
If you haven't scheduled a time to meet with Mac or Myself for a 30 min chat about your goals please do so! Its a great way to stay on track and keep your focus! Monday Start the week off with a nice hearty chippah! Wall balls, pull ups and kettlebell swings are a perfect … Continue reading Programming Preview – 11/4/18
WOD – 11/5/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)2 rounds 250 Meter row 10 Medball squats 10 American KB swings 10 Hollow rocksMetconMetcon (Time)For time: 20 wall balls 20/14# 30 pull ups 20 wall balls 60 American KB swings 70/53# 20 wall balls 30 pull ups 20 wall ballsCool DownFoam roll on your own
Back East CrossFit 