Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)500 meter row Then: 3 rounds 50 ' duck walk 50' spider stretch 50 ' bear crawl then: 20 goblet squats 20 band pull aparts 10 burpeesMetconCindy (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats
Recipe of the Week – Quinoa Peanut Butter Crunch Cups
These crave-worthy peanut butter cups are sweet enough for dessert, yet totally pre and post workout snack-approved. These Quinoa Peanut Butter Crunch Cups are a must! š„š„ INGREDIENTS 1Ā½ cups puffed quinoa* Ā¼ cup + 2 Tbsp peanut butter Ā¼ cup + 2 TbspĀ coconut butter 2 TbspĀ coconut oil 1Ā½ TbspĀ pure maple syrup 1 tspĀ vanilla extract … Continue reading Recipe of the Week – Quinoa Peanut Butter Crunch Cups
Endurance WOD – 10/28/18
Back East CrossFit - EnduranceMetconMetcon (AMRAP - Reps)EMOM 21 MIN1 18/15 cal row MIN2 20 hollow rocks MIN3 max Turkish get ups 53/35
Back East Barbell – 10/27/18
Back East CrossFit - Back East BarbellWeightliftingSnatch Complex #1 (1 - 1 - 1)3 Muscle Snatch + 3 Tall SnatchSnatch Complex #2 (2 x (2+2+2); 3 x (1+1+1))Snatch High Pull+ Hang Snatch+ Snatch:
WOD – 10/27/18
Back East CrossFit - CrossFitMetconMetcon (Time)For Time: 100 double unders each 80 wall ball shots 60 burpes 40 clean and jerks 155/105 60 pullups 80 box jump overs 100 double unders eachMetcon (Time)For Time: 100 double unders each 80 wall ball shots 60 burpes 40 clean and jerks 155/105 60 pullups 80 box jump overs … Continue reading WOD – 10/27/18
WOD – 10/26/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)- 1 min cardio - 10 rounds with empty bar Bear complex Squat clean thruster + Back squat thrusterWeightliftingBack Squat (3 - 3 - 3 - 3 - 3)Use 80% of 1RMMetconMetcon (AMRAP - Reps)12 AMRAP 10 toes to bar 10 DB snatches alternating 50/35# 50' Single arm OH … Continue reading WOD – 10/26/18
Back East Barbell – 10/25/18
Back East CrossFit - Back East BarbellWeightliftingClean Complex (1 - 1 - 1 - 1 - 1 - 1)Clean + Push Jerk 3 x 2 + 2 3 x 1 + 1Clean Pull (3 - 3 - 3 - 3 )
WOD – 10/25/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)Stretch Sequence -Reach and bend -Caterpillar + push up -Spider stretch with internal rotation x3/ side -Upward dog -Downward dog with 4 calf stretches alternating repeat 5 x through Then: 20 air squats 20 jumping lungesMetconMetcon (AMRAP - Reps)With a partner AMRAP 30 500 meter row each 50 foot … Continue reading WOD – 10/25/18
WOD – 10/24/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)2 sets 1 min cardio 8 DB or KB hang clean and press 10 Goblet squats Then PVC Power Snatch Warm up Barbell Snatch Warm upMetconMetcon (Time)10 Rounds for time 1 power snatch 3 Overhead squat 155/105#Accessory Work3 Rounds 15/15 Single arm DB rows 15 dips 15 weighted sit-ups
WOD – 10/23/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)500 meter row 10 Roll to V sit 10 Windmills 10 Scorpions 10 Boot strappers 10 Push upsMetconDiane (Time)21-15-9 Deadlifts, 225# / 155# Handstand Push-ups9 Minute time cap
Back East CrossFit 