Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)2 Min cardio Then the metcon Deadlift Build up sets 10 reps at 55% of 1RM 8 reps at 60% 6 reps at 65% 4 reps at 70%MetconMetcon (Time)1 Round 25 Russian KB swings 53/35# 20 Goblet reverse lunges 15 Goblet squats 10/ side KB single leg RDLsWeightliftingDeadlift (3 … Continue reading WOD – 10/16/18
Programming Preview 10/14/18
Nothing out of the ordinary happening this week with the WODs. They are a mix of strength, endurance and skill. Always be willing to challenge yourself and try something new. If you are feeling stagnant with your training make an extra effort to go a little heavier, try to RX even though you may only … Continue reading Programming Preview 10/14/18
WOD – 10/15/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)- Shoulder stretches - Sumo squat hold - Tabata Plate ground to OH Goblet squats - Barbell power clean warm up -E2Mx10 2 power clean and push jerkMetconMetcon (Time)3 rounds for time 42 Double unders 15 burpees over bar 9 Power cleans and jerks 185/125#
Recipe of the Week – Baked Carrot Chips
Looking for a healthy alternative to potato chips? Look no further! These baked carrot chips are exactly what you need to get you through those mid day or late night snack cravings! 🥕🐰🎉 Ingredients 2 pounds carrots, Pick the fattest carrots you can find. 1/4 cup olive oil or melted coconut oil 1 tablespoon sea salt 1 teaspoon ground cumin 1 teaspoon ground cinnamon Instructions Preheat … Continue reading Recipe of the Week – Baked Carrot Chips
WOD – 10/14/18
Back East CrossFit - EnduranceMetconMetcon (Time)3 Rounds for time 100 Walking Lunges 1000 meter run
Back East Barbell – 10/13/18
Back East CrossFit - Back East BarbellWeightliftingClean Complex #1 (4 x (3+2))Every 90 seconds x 4 sets 3 Full grip front squat + 2 Push Jerk Use about 60% of max push jerk across all setsClean Complex #2 (2 x (2+1+1) ; 3 x (1+1+1))Clean + Front Squat + Jerk 2 sets of: 2 Cleans … Continue reading Back East Barbell – 10/13/18
WOD – 10/13/18
Back East CrossFit - CrossFitMetconMetcon (AMRAP - Reps)AMRAP 20 Ladder Deadlift 165/115# Box jumps Overs 24/20 Front squat 165/115# Handstand Push ups Reps increase by 2 every roundScale for HSPU will be barbell push press
WOD – 10/12/18
Back East CrossFit - CrossFit Warm-up Warm-up (No Measure) 1 min butcher block stretch 1 min each side twisted cross stretch 1 min wrist stretch Then Partner 2 k row, switch every 500 Metcon Metcon (Time) 6 RFT 5 Strict pullups 10 Double DB hang power clean and push press 50/35# 15 Push ups … Continue reading WOD – 10/12/18
Back East Barbell – 10/11/18
Back East CrossFit - Back East BarbellWeightliftingSnatch Balance (3 - 3 - 2 - 2 - 1 - 1)Hang Snatch (Hang Snatch + Snatch )3 sets 1 Hang Snatch + 2 Snatch 3 sets 1 Hang Snatch + 1 Snatch
WOD – 10/11/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)- 1 min jumping jacks - 20 walking lunges - 20 Air squats - 10 push ups - 20 Band Pull aparts - PVC power snatch warm up - Barbell warm up: - 5 muscle snatch - 5 push jerk - 5 power snatch, 5 OHSMetconMetcon (Time)5 RFT 30 … Continue reading WOD – 10/11/18
Back East CrossFit 