This week will be strength focused with some conditioning sprinkled in. Monday this week starts off with some strength work. We will work through 10 sets of front squats start with sets of 5 and working our way to heavy singles. The goal for today is to possibly hit new personal records for a 5 … Continue reading Programming Preview – 10/22/18
WOD – 10/22/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)AMRAP 7 10 medball step ups 10 ball slams 10 medball cleans 20/14# medicine ballWeightliftingFront Squat (5 - 5 - 3 - 3 - 3 - 1 - 1 - 1 - 1 - 1)Cool Down1 min sumo squat hold
Recipe of the Week – Paleo Candy Corn Gummies
*Make sure you use a more yellow turmeric. You don't want to use the orange kind or the color will not be right. **If you are having issues with the gelatin clumping, you can transfer the mixture to a blender and mix until smooth. Ingredients Yellow Layer 15 oz can coconut milk, divided 3/4 tsp turmeric* … Continue reading Recipe of the Week – Paleo Candy Corn Gummies
Endurance WOD – 10/21/18
Back East CrossFit - EnduranceMetcon (Time)For Time 100 Abmat Sit-ups 100 Wall Ball 20/14# 100 box jump overs 24/20"Metcon
Back East Barbell – 10/20/18
Back East CrossFit - Back East Barbell Weightlifting Clean Complex (1 - 1 - 1 - 1 - 1 - 1) 1 Clean Pull + 1 Hang Clean + 1 Clean Front Squat (3 - 3 - 3 - 3 - 3)
WOD – 10/20/18
Back East CrossFit - CrossFit Metcon Metcon (Time) For Time 50 calorie row 60 Double DB front squat 50/35 50 calorie row 100 burpees 50 calorie row 100 pullups 50 calorie row 60 Double DB lunges
WOD – 10/19/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)- 1 min jumping jacks - Then 2 sets 8/8 half kneeling DB press 20 mountain climbers 10 hollow rocks -Split jerk warm up -7 min to build to first working set of split jerkWeightliftingSplit Jerk (1 - 1 - 1 - 1 - 1 - 1 - 1)- … Continue reading WOD – 10/19/18
WOD – 10/18/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)2 rounds 250 meter row 5 caterpillars 10 barbell good mornings 10 kipping knee tucks Barbell warm upMetconMetcon (Time)5 RFT 25 Push ups 25 SDHP 95/65# 25 Push Press 95/65# 25 Knees-to-elbows40 minute time cap
Back East Barbell – 10/18/18
Back East CrossFit - Back East BarbellWeightliftingPress Complex (1 - 1 - 1 - 1 - 1)8 push press + 3 snatch push pressPower Snatch (3 - 3 - 3 - 2 - 2 - 2 - 1 - 1 - 1)
WOD – 10/17/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)Stretching 1 min/ side Couch stretch 1 min/ side Spider stretch with wrist stretch Dynamic warm up 10 Front squats - 45/35 10 Kip swings 8 front squats 10 Band pull aparts 6 front squats 10 push ups 4 front squats 10 Strict toes to bar 2 front squats … Continue reading WOD – 10/17/18
Back East CrossFit 