Back East CrossFit - Back East Barbell Weightlifting Snatch Balance + OHS 3 sets: 2 Snatch Balance + 1 OHS 3 sets: 1 snatch balance + 1 OHS Muscle Snatch (5 - 4 - 3 - 3 - 2) Snatch Complex (5 Sets) 1 High hang snatch + Hang snatch + 1 Snatch Back … Continue reading Back East Barbell – 9/27/18
WOD – 9/27/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)Stretches - Banded shoulder distraction - Spider stretch 1 min each side Then: - 10 PVC pipe Pass throughs - 10 PVC OHS Then: 2 rounds 10 Band pull aparts 10 Sumo stance GM 45/35# 10 OHS 45/35#MetconMetcon (AMRAP - Reps)AMRAP 21 500 meter row 15 OHS 95/65Score is … Continue reading WOD – 9/27/18
WOD – 9/26/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)1 min Jumping jacks 10 Caterpillars 10 Air squats AMRAP 8 10 KB SDHP 10 Russian KB swings 10 Goblet squats 35/53 5/5 KB push press 10 Hollow rocksMetconMetcon (Time)15 - 12 - 9 Power cleans 135/95# Thrusters 12 minute time capAccessory WorkEMOM 8 Odd minutes: 50 Double unders … Continue reading WOD – 9/26/18
WOD – 9/25/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)500 meter jog Then dynamic warm up of: Spider stretch Bear crawl High knees Butt kicks Duck walks Broad jumpsMetconMetcon (AMRAP - Reps)AMRAP 10 15/12-cal. bike or row 10 burpee box jump overs 24/20"Accessory Work10 - 8 - 6 - 4 - 2 Strict Pull- ups Strict Handstand Push … Continue reading WOD – 9/25/18
Programming Preview – 9/23/18
Another week closer to our 3rd annual in-house competition! The workouts will be released soon but don’t wait until then to sign up. Grab 2 people, come up with a fancy name, organize some fun outfits and come have a blast. Everyone will be able to do the wods and is guaranteed to have a … Continue reading Programming Preview – 9/23/18
WOD – 9/24/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)3 Sets 50 single unders 8/8 single leg DB RDL 8/8 DB push jerk 10 unweighted walking lungeBack East BriefsChoose one of the following workouts to do during class today.MetconMetcon (Time)2018 Team Series Workout #3 21-15-9 reps for time of: Synchronized pull-ups Synchronized deadlifts, 225 lb.Metcon (Time)2018 Team Series … Continue reading WOD – 9/24/18
Recipe of the Week – Chocolate Chip Pumpkin Bars
'Tis the season for another pumpkin themed recipe! 🎃🍂 This week we have Chocolate Chip Pumpkin Bars that have the perfect blend of sweetness and spice 🍫🍁 This recipe even includes the option to prepare them with any nut butter of your choice! 👌 Almond Butter Version: Almond butter has a neutral flavor that works really … Continue reading Recipe of the Week – Chocolate Chip Pumpkin Bars
Endurance WOD – 9/23/18
Back East CrossFit - EnduranceMetconMetcon (4 Rounds for time)For time: Run 400 meters Rest 1 minute Run 800 meters Rest 2 minutes Run 1,200 meters Rest 3 minutes Run 1,600 meters
Back East Barbell – 9/22/18
Back East CrossFit - Back East BarbellBack East BriefsSorry, no barbell class today. Back to normal scheudle next Saturday!
WOD – 9/22/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)2 Rounds 250 meter jog 5 power cleans 45/35# 10 push press 45/35#MetconMetcon (Time)10 Rounds for time 30 Double unders each 5 Push press each 135/95 50 meter Farmer carry each 53/35Partner 1 completes DUs, then partner 2 completes DUs. Partner 1 completes push press, then partner 2 completes … Continue reading WOD – 9/22/18
Back East CrossFit 