This recipe mixes the best of both worlds with not only pumpkin, but chocolate in these muffins! šš«š Whip up these Chocolate Chip Pumpkin Cheesecake Muffins and let us know what you think! Prep TimeĀ 15 minutes Cook TimeĀ 30 minutes Total TimeĀ 45 minutes Ingredients For the pumpkin 1/4 cupĀ coconut flour 1/2 cupĀ tapioca flour 1/2 cupĀ mapleĀ orĀ coconut sugar … Continue reading Recipe of the Week – Chocolate Chip Pumpkin Cheesecake Muffins
Endurace WOD – 11/4/18
Back East CrossFit - EnduranceMetconMetcon (AMRAP - Rounds and Reps)5 rounds 3 min amrap 7 Thrusters 45/35 7 Box jump overs 24/20" 7 burpees rest 2 min
Back East Barbell – 11/3/18
Back East CrossFit - Back East BarbellWeightliftingFront Squat (3 - 3 - 3 )Use about 80% of 1RMWeightliftingClean Complex #1 (1 - 1 - 1 - 1 - 1)2 Clean Pulls + 1 Clean + 1 JerkWeightliftingClean Complex #2 (1 - 1 - 1 - 1 - 1)2 Clean Deadlift + 1 Power Clean
WOD – 11/3/18
Back East CrossFit - CrossFitMetconMetcon (Time)14 rounds for time 10 Calorie row 10 Toes to Bar 10 Front Rack Reverse step lunges 115/75#Partners split rounds. You do one round I do one round. One person working at a time.
WOD – 11/2/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)500 meter row 3 sets 10 kip swings 10 ring rows 10 Russian KB swings increase weight each roundWeightliftingDeadlift (5 - 5 - 3 - 3 - 1 - 1 - 1 )Weighted Pull-ups (5 - 5 - 3 - 3 - 1 - 1 - 1 )Cool DownSamson … Continue reading WOD – 11/2/18
Back East Barbell – 11/1/18
Back East CrossFit - Back East BarbellWeightliftingSnatch Complex #1 (1 - 1 - 1 - 1 - 1 - 1)2 Snatch Balance + 3 Sots PressSnatch Complex #2 (1 - 1 - 1 - 1 - 1 - 1)EMOM 6 1 Power snatch + 1 OHSSnatch Complex #3 (1 - 1 - 1 - 1 … Continue reading Back East Barbell – 11/1/18
WOD – 11/1/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)3 min light cardio Then: 2 rounds 30 sec ball slams 30 sec plank holdMetconMetcon (Time)3 rounds for time 50 calorie air bike or row 25 medicine ball cleans 200' KB Farmer carry 53/35Cool DownStretch Series
WOD – 10/31/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)1 min couch stretch/ side 1 min spider stretch/ side 1 min single unders 50ā bear crawl 20 ring rows 20 SDHP 45/35WeightliftingHang Power Clean (3 - 3 - 3 - 3 - 3 - 3 - 3)Complete a set every 2:30 minutesMetconAnnie (Time)50-40-30-20-10 Double-unders Sit-ups12 minute time cap
WOD – 10/30/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)3 Sets 250 meter row 4 Caterpillars 8 Double DB Thrusters 16 sit-upsWeightliftingPush Press (5 Rep Max)8 minutes to establish a 5 rep max push press. Bar starts from the ground.MetconMetcon (Time)4 Round for time 5 Front Squat (Using weight from 5RM push press) 10 Burpees over barIf you … Continue reading WOD – 10/30/18
Programming Preview – 10/28/18
Check out this weeks spooky programming preview! Wednesday is Halloween so don't forget your costumes! Monday This week starts with another benchmark. This longer, gymnastic dominant WOD has a low volume of reps per round but because of the fast turnaround is devastating by the time the clock reaches 20 minutes. Constant movement is the … Continue reading Programming Preview – 10/28/18
Back East CrossFit 