Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)3 rounds with partner 3 Rounds 250 meter run 10 banded Good mornings each 10 DL each - rd 1 light, rd 2 mod, rd 3 slightly below wod weightMetconKev (AMRAP - Rounds and Reps)With a partner, complete as many rounds as possible in 26 minutes of: 6 deadlifts, … Continue reading WOD – 9/8/18
WOD – 9/7/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)2 rounds 50 single unders 5 Caterpillars with push up 5 Strict press 5 Push pressMetconMetcon (AMRAP - Reps)7 rounds 1 min max double unders 1 min max push jerk 205/145 1 min restCool Down5 minutes light cardio
WOD – 9/6/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)1 min spider stretch each side 1 min sumo squat hold 1 min hands on wall shoulder stretchMetconMetcon (Time)3 Rounds 20 Calorie Row or bike 20 Walking Lunges 10 Broad Jumps 10 Ring rowsMetcon (Time)21 - 15 - 9 Dumbbell squat clean 50/35# Pull upsCool Down1 Minute banded lat … Continue reading WOD – 9/6/18
Back East Barbell – 9/6/18
Back East CrossFit - Back East BarbellWeightliftingSnatch (3 x 2 squat snatch @ 70% 1RM)Clean and Jerk (3 x 2 Clean and Jerk @ 70% 1RM)Front Squat (3 x 2 Front Squat @ 80% 1RM)
WOD – 9/5/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)250 meter jog Then 2 Rounds 20 Russian KB swings mod-heavy 10 Gob squats Increase KB weight second roundWeightliftingBack Squat 10 - 5 - 3 - 1 - 1 - 1 - 3 - 5 - 10Back Squat (10 rep)Back Squat (5 rep)Back Squat (3 rep)Back Squat (1 rep)Cool … Continue reading WOD – 9/5/18
WOD – 9/4/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)3 min cardio 20 lunges 20 squats 10 PVC pass throughs 10 Kip swingsMetconMetcon (Time)For Time 30 Snatches 155/105#Accessory WorkDB Rows and DB Press Complex3 set 8/8 Dumbbell 3 Point rows 5 DB Strict press + 5 Push Press + 5 Push jerk - per armChoose challenging weights
WOD – 9/3/18
Back East CrossFit - CrossFitMetconWhitten (Time)5 Rounds for time: 22 Kettlebell swings, 70# 22 Box jump, 24'' 400m Run 22 Burpees 22 Wall-Ball Shots, 20#In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010To learn more about Whitten click here
Programming Preview – 9/2/18
Labor Day weekend is coming to a end so it’s time to really dial it in people. Our challenge starts on Tuesday so take a glance at what the weeks programming looks like and plan to get in the box! Monday we are only open in the morning for a Labor Day Hero WOD. "Whitten" … Continue reading Programming Preview – 9/2/18
Recipe of the Week – Paleo Eggplant & Zucchini Lasagna
Ground beef lends a hand to eggplant and zucchini to pull off this amazing Paleo friendly lasagna! The veggies are a great replacement to the thick lasagna noodles and also make this a much lower carb option! Beefy, veggie goodness in one dish 🍅🍆👌 Ingredients For the meat sauce 1 large yellow onion, coarsely chopped … Continue reading Recipe of the Week – Paleo Eggplant & Zucchini Lasagna
WOD – 8/31/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)Banded hip distraction on rig 2 Rounds 10 Band pull throughs 10 Jumping lunges 5 CaterpillarsMetconMetcon (Time)3 Rounds 15 Russian KB swings 70/53# 10 Goblet squats 7 Minute CapWeightliftingDeadlift (1 - 1 - 1 - 1 - 1 - 1 - 1)Complete 1 set every 3 minutes. Increase weight … Continue reading WOD – 8/31/18
Back East CrossFit 