Back East CrossFit - CrossFit Warm-up Warm-up (No Measure) Stretches Pigeon Stretch 1 min each side Spider stretch 1 min each side Wrist stretches Partner Rowling! 10 Frames 100 meter sprints Burpee penalty for any meters over or under Back East Briefs Choose one of the following workouts. Metcon Metcon (AMRAP - Reps) 2018 … Continue reading WOD – 9/21/18
Back East Barbell – 9/20/18
Back East CrossFit - Back East BarbellWeightliftingClean and Jerk (3 - 2 - 2 - 2 - 2 - 1)Clean Pull (5 - 5 - 5 - 5 - 5 )
WOD – 9/20/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)1000 meter run 5 caterpillar, spider stretch, up dog, down dog complex 15 kip swingsMetconMetcon (AMRAP - Reps)AMRAP 20 20 FR reverse step lunges 95/65# 20 Lateral burpees over bar 20 Toes to barCool DownCouch stretch series - upright - spider - forward lunge - upright - lean back
WOD – 9/19/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)Banded shoulder distraction 1 min each side 3 rounds 50 Single unders 6/6 single arm ring rows 6/6 single arm DB Push press 6/6 cross body single arm RDLsMetconMetcon (AMRAP - Reps)5 Rounds for max reps 1 min max pull-ups 1 min max HSPU 1 min max Russian KB … Continue reading WOD – 9/19/18
WOD – 9/18/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)500 Meter run With an empty barbell complete 10 Deadlifts 10 Power cleans 10 Front squat 10 Push press 10 ThrustersMetconAndy (Time)For time, wearing a 20-lb. vest: 25 thrusters, 115 lb. 50 box jumps, 24 in. 75 deadlifts, 115 lb. 1.5-mile run 75 deadlifts, 115 lb. 50 box jumps, … Continue reading WOD – 9/18/18
WOD – 9/17/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)3 minutes cardio 10 pass throughs 10 air squats 10 OHSWeightliftingOverhead Squat (3 - 3 - 3)Snatch Balance (2 - 2 - 2)Snatch (1 - 1 - 1)
Programming Preview – 9/16/18
This week kicks off the first week of the CrossFit team series online competition. It’s like the CrossFit Open but you get to do the workouts with your buddy!!! If you are looking for some extra drive or something fun to participate in there is still time to register. https://games.crossfit.com/teamseries Registering will allow you to … Continue reading Programming Preview – 9/16/18
Endurance WOD – 9/16/18
Back East CrossFit - EnduranceMetconMetcon (Time)5 rounds for time of: 60-second L-sit hold 30-cal. row
Recipe of the Week – Breakfast Yogurt Freezer Squares
Try this delicious breakfast treat that's super easy to make and can be stored in your freezer until you are ready to enjoy one - or two! Ingredients 2 (5.3 ounces) container of greek yogurt 1/4 cup raw honey 1 tablespoon lemon juice 1 teaspoon vanilla extract 1/2 teaspoon lavender buds 2 tablespoons hemp hearts 2 tablespoons chopped … Continue reading Recipe of the Week – Breakfast Yogurt Freezer Squares
WOD – 9/15/18
Back East CrossFit - CrossFitMetconLoredo (Time)6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m RunIn honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010To learn more about Loredo click hereThis will be done partner style. All movements will be done synchronized.
Back East CrossFit 