Back East CrossFit - Back East BarbellWeightliftingSnatch Balance (3 - 3 - 3 - 2 - 2 - 2)Muscle Snatch (3 - 3 - 3 - 3)High-Hang Snatch (3 - 3 - 3 - 2 - 2)
WOD – 9/14/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)4 Rounds 250 meter row 8/8 Single leg RDLs - Light DB 8/8 Single leg floor bridgeMetconMetcon (Time)For time: 50 Deadlifts 115/75# 15-ft. rope climb, 5 ascents 40 Deadlifts 115/75# 15-ft. rope climb, 4 ascents 30 Deadlifts 115/75# 15-ft. rope climb, 3 ascents 20 Deadlifts 115/75# 15-ft. rope climb, … Continue reading WOD – 9/14/18
WOD – 9/13/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)2 minutes bike or row Dynamic warm up High kicks Butt kicks Lunges 1/2 way Lateral lunges 1/2 way Bear crawls Broad jumpsMetconMetcon (Time)30-20-10 GHD sit-ups Toes-to-bars Wall-balls 20/14#Accessory Work3 Sets 20 calorie sprint row 10 Barbell good mornings - light load
WOD – 9/12/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)10 Spider stretch lunges (total) 10 Air squats 10 PVC pass throughs 10 PVC OHS Then AMRAP 5 5 OHS 45/35# 5 Back Squat 5 Front squat 5 BurpeesWeightliftingOverhead Squat (1 - 1 - 1 - 1 - 1)Front Squat (1 - 1 - 1 - 1 - 1)Back … Continue reading WOD – 9/12/18
WOD – 9/11/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)1 min jumping jacks 10 pvc pass throughs 10 air squats 10 jumping air squats 10 band pull aparts Then coach led barbell warm up for hang power cleansWeightliftingHang Power Clean (3 - 3 - 3 - 3 - 3 - 3 - 3)Class will perform a set of … Continue reading WOD – 9/11/18
WOD – 9/10/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)3 Min cardio 10 Roll to V sit 10 Windmills 10 Scorpions 10 leg swings/ side 10 Shoulder taps 10 boot strappersMetconBarbara (Time)Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*
Programming Preview 9/9/18
One more week of CrossFit mainsite workouts! This week brings a great combination of bodyweight conditioning and some heavy weightlifting. We will start Monday with a benchmark workout called “Barbara”. This one is a gymnastic focused WOD with a high volume of reps. “Barbara” Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 … Continue reading Programming Preview 9/9/18
Endurance WOD – 9/9/18
Back East CrossFit - EnduranceMetconMetcon (4 Rounds for time)4 rounds, each for time, of: 800-meter run Rest as needed between efforts.
Recipe of the Week – Healthy Pumpkin Spice Latte
In preparation for Fall (although it sure doesn't feel like it outside lately) - Pumpkin Spice Latte's are all the rave right now ☕️🍂 But did you know, the standard (grande) Starbuck's PSL has a whopping 380 calories - and 420 if you include the whipped cream! 😱 Try this homemade variation to save not only … Continue reading Recipe of the Week – Healthy Pumpkin Spice Latte
Back East Barbell – 9/8/18
Back East CrossFit - Back East BarbellWeightliftingPower Snatch (Work up to a heavy 1 RM)Power Clean (Work up to a 1RM)Split Jerk (Work up to a 1RM (part of the power clean))
Back East CrossFit 