Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)Calf stretch Butcher block stretch Then 10 Kip swings 10 kipping knee tucks 2 sets of kipping toes to bar target drill with partnerMetconMetcon (Time)3 rounds for time 500 Meter Run 12 Toes to bar 20 DB snatch 50/35#Cool Down1 minute hang from pull up bar 2 minute samson … Continue reading WOD – 8/24/18
Back East Barbell – 8/23/18
Back East CrossFit - Back East BarbellSnatch (1 - 1 - 1)Every 2 minutes for 6 minutes 1 Snatch @ 75% of 1RMClean and Jerk (1 - 1 - 1)Every 2 minutes for 6 minutes 1 Clean and Jerk @ 70% of 1RMStiff Legged Deadlift (5 - 5 - 5 )With remaining time of class … Continue reading Back East Barbell – 8/23/18
WOD – 8/23/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)3 sets 5/5 High Box step ups/ step downs (stand laterally to the box, like a pistol) 10 Band pull apartsWeightliftingOverhead Squat (5 - 5 - 5 - 5 - 5)Cool Down10 ITYs 1 Minute sumo squat hold
WOD – 8/22/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)2 min cardio 10 Roll to V sit 10 Windmills 10 Scorpions 5/5 samson to sprinter 10/10 calf stretch 10 boot strappersMetconMetcon (Time)For Time 60 Calorie Row 60 Box Jumps 24/20" 60 Burpess 60 Sit-upsCool DownPigeon stretch on box 1-2 minutes per side
WOD – 8/21/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)1 min cardio then 2 rounds 10 DL 10 Front squats 10 Kip swings 10 strict hanging knee tucks 30 sec HS holdMetconMetcon (Time)For Time 45 Thrusters 95/65# 45 Pull upsPartition reps however you would like. Rest exactly 5 minutes before starting the next part.Metcon (Time)For Time 45 Deadlifts … Continue reading WOD – 8/21/18
WOD – 8/20/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)1 min single unders 20 air squats 10 push upsMetconMetcon (AMRAP - Reps)AMRAP 5 30 Double Unders 10 Med ball cleans 20/14#WeightliftingBench Press (3 - 3 - 3 - 3 - 3)Complete 3 sets of 8 tempo ring rows between sets 1, 2 and 3 of the bench press. … Continue reading WOD – 8/20/18
Programming Preview – 8/19/18
Getting married wouldn't stop us from posting our programming preview. Check out what's happening for the week! Monday chest day! Â Class will start with a quick AMRAP to warm up the body and get a sweat going then we get swol with some heavy sets of 3 reps of bench press. Make sure to increase … Continue reading Programming Preview – 8/19/18
Endurance WOD – 8/19/18
Back East CrossFit - EnduranceBack East BriefsAnother at home WOD guys! Get it done!!! Log into wodify and put your scores in! We will be checking!Warm-upWarm-up (No Measure)5 Minutes of light cardio 1 Minute spider stretch per side 2 Minute sumo squat holdMetconMetcon (AMRAP - Reps)5 Rounds of: 1 Minute max burpees Rest 2 minutes … Continue reading Endurance WOD – 8/19/18
Recipe of the Week – Healthy Carrot Cake Cupcakes
Everyone knows Coach Jeff's favorite thing in the world is carrot cake and let's be honest... who doesn’t love carrot cake? Chocolate Covered Katie's version of a soft and moist carrot cake cupcake offers you the best of both worlds—decadent enough for dessert, yet healthy enough that you could eat them for breakfast if you … Continue reading Recipe of the Week – Healthy Carrot Cake Cupcakes
WOD – 8/18/18
Back East CrossFit - CrossFitBack East BriefsTodays WOD is an at home workout. Pick one of the 2 options and have some fun!!! Make sure to check into wodify and log your scores. We expect to see lots of people do this one on their own!Warm-upWarm-up (No Measure)Hands on wall shoulder stretch 1 minute hold … Continue reading WOD – 8/18/18
Back East CrossFit 