Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)Joint prep routine Banded shoulder routine 10 band pull aparts 10 banded presses per arm 10 single arm banded tricep pull downs/ arm 10 Single arm bicep curls/ arm 10 Banded standing rowsMetconMetcon (Time)With a partner complete the following: 10 Rounds for time (5 each) 500 meter row 2 … Continue reading WOD – 10/4/18
WOD – 10/3/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)Couch Stretch Spider stretch 3 rounds 5 Push ups 10 ring rows 10 air squats 10 kip swingsMetconMetcon (Time)3 rounds 10 power clean 155/105 3 rounds of cindyAccessory Work3 sets 12 Dumbbell front raises 12 Dumbbell lateral shoulder raises 30 sit ups
WOD – 10/2/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)Wall Ball Pass SeriesWarm-up (No Measure)Wall Ball Pass SeriesWeightliftingPush Press (6 - 6 - 6 - 6 - 6 - 6 )Every 2 minutes for 12 minutes complete a set of push press. First set should be about 55% of your 1RM push press. Increase each round if possible.MetconMetcon … Continue reading WOD – 10/2/18
Programming Preview – 9/30/18
We can’t believe it’s been 3 years already! Back East CrossFit has grown so much since day #1 (October 5th 2015). We have the best community around and are so thankful for the past three years. This week is a special week as we are throwing things back to 3 years ago. All the WODs … Continue reading Programming Preview – 9/30/18
WOD – 10/1/18
Back East CrossFit - CrossFit Warm-up Warm-up (No Measure) 3 Rounds 50 Single unders 10 Barbell Good mornings 5 Caterpillars Tabata 8 Rounds Hollow rock plank Metcon Down Under (Time) For time 1 round 21 Dus 21 DL 225/155# 21 burpees over bar 2 rounds 21 Dus 15 DL 225/155# 15 Burpees over bar … Continue reading WOD – 10/1/18
Recipe of the Week – Peanut Butter Blueberry Overnight Oats
This recipe is perfect for those of you who are rushed in the morning, but need something healthy and filling to start your day! ☀️ These Peanut Butter Blueberry Overnight Oats are a mix of greek yogurt, fruit and peanut butter so they are the perfect balance of protein, carbs and fat to hold you … Continue reading Recipe of the Week – Peanut Butter Blueberry Overnight Oats
Endurance WOD – 9/30/18
Back East CrossFit - EnduranceMetconMetcon (Time)4 rounds for time 50 Calorie row 25 hand release pushups 25 abmat sit-ups
WOD – 9/29/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)Dynamic Warm up - Roll to V sit - High kicks - Windmills - Scorpions - Calf stretches - Air squats 2 sets 50 Single Unders 10 kip swingsMetconMetcon (AMRAP - Reps)Emily (amrap) AMRAP 30 30 double-unders 15 pull-ups 30 squats 100-m sprint
Back East Barbell – 9/29/18
Back East CrossFit - Back East BarbellWeightliftingComplex ((3+3) x 4)3 Full Grip Front Squat + 3 Push PressClean and Jerk (3 - 2 - 2 - 2 - 1 - 1 - 1)Clean Pull (4 - 4 - 4 - 4)
WOD – 9/28/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)3 Rounds 250 meter run 8/8 KB or DB hang clean and jerk 8/8 unweighted box step downs 5 strict t2b or 10 hanging knee tucksMetconMetcon (Time)For time: 30 synchro toes-to-bars 40 synchro single-arm dumbbell snatches 50 synchro dumbbell box step-overs 40 synchro single-arm dumbbell snatches 30 synchro toes-to-bars … Continue reading WOD – 9/28/18
Back East CrossFit 