Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)3 min cardio 20 air squats 15 ring rowsMetconMetcon (AMRAP - Reps)EMOM 20 Odd Minutes: 15/12 cals Rowing Or Bike Even Minutes: 7 Thrusters 95/65# 7 PullupsScore is total reps. Highest score possible is 290/ 260 RX plus option is 135/95# thrustersCool Down3 Minutes light cardio
WOD – 8/16/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)3 rounds 10 goblet squats 50' OH carry + 5 strict press/ arm 10 broad jumps 100 meter jogMetconMetcon (AMRAP - Reps)AMRAP20 750 meter run 20 Burpees 10 Turkish Get upsRun = 1 rep per lap ( 3 reps)Cool DownSamson stretch Spider Stretch
WOD – 8/15/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)500 meter jog 2 rounds 8/8 cross body, single arm RDLs 5 muscle cleans 5 front squatWeightliftingHang Power Clean (1RM)You will have 10 minutes to establish a heavy single rep hang power clean.MetconMetcon (Time)For Time 10 - 8 - 6 - 4 - 2 Hang power cleans Burpee box … Continue reading WOD – 8/15/18
The Importance of Bod Pod & RMR Testing
HOW TO PREPARE FOR A BOD POD TEST AND WHAT DOES IT MEASURE? BOD POD TEST PREPARATION No eating or drinking for at least 2 hours prior to testing. No exercise for at least 30 minutes prior to testing. Do not apply any lotion or skin creams at least 2 hours prior to testing. Wear … Continue reading The Importance of Bod Pod & RMR Testing
WOD – 8/14/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)2 min Cardio 10 Roll to V sit 10 windmills 10 Scorpions 10 Barbell DL 10 Barbell good morningsMetconMetcon (Time)21 - 15 - 9 Deadlifts 275/185# Toes to barMetcon50 Air Bike Calories for time (Time)Cool DownWalk a cool down lap Banded Hamstring and IT band stretch
WOD – 8/13/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)2 Rounds 50 Single unders 10 Med ball squats 10 Kip swings 10 Ring rows 15 Sit-ups 10 SupermanMetconCrossFit Games Open 12.4 (AMRAP - Rounds and Reps)12-minute AMRAP of: 150 Wall-Ball Shots, 20# / 14# 90 Double-Unders 30 Muscle-upsCool DownHands on box shoulder stretch Twisted cross shoulder stretch
Programming Preview 8/12/18
The 2019 Open is still a while away but it’s never too soon to throw a past open workout into the mix. Monday we will get after Open 12.4. This one is a chipper style amrap that starts with the girl WOD “Karen” and is sure to challenge you with the movements to follow. It’s … Continue reading Programming Preview 8/12/18
Endurance WOD – 8/12/2018
Back East CrossFit - EnduranceMetcon5k Run (Time)Max Effort 5k Run
Recipe of the Week – Protein Fudge Pops
This week's recipe is the perfect post workout treat when you just can’t seem to cool down on these hot summer days! 👌🏼☀️ Enjoy theses Protein Fudge Pops after your next workout 💪🏼🍦 Ingredients 1 (14 ounce) can coconut milk 1/4 cup almond milk 1 (5 ounce) container dairy-free greek yogurt* 1 banana 3 tablespoons … Continue reading Recipe of the Week – Protein Fudge Pops
Back East Barbell – 8/11/18
Back East CrossFit - Back East BarbellWeightliftingSplit Jerk (3 - 3 - 3 @ 75% 1RM Split Jerk)Push Press (4 - 4 - 4 - 4 @ 82% 1RM Push Press)Jumping Back Squats (3 - 3 - 3)Using only a 1/4 squat 3 @ 50% 1RM Back Squat 3 @ 55% 3 @ 60%
Back East CrossFit 