Dark chocolate hummus you say? 🍫 Seems like an unexpected combination, but is actually so delicious and can be great for snacking or your next gathering. The hummus can be accompanied by any type of fruit or salty pretzel for the perfect combo! 🍓👌 It fits almost every diet (vegetarian, vegan, and gluten-free), so it’s … Continue reading Recipe of the Week – Dark Chocolate Hummus
WOD – 8/4/18
Back East CrossFit - CrossFitMetconMetcon (Time)"81818" In Teams of 4 20 Rounds For Time (5 rounds each) 18 Wall ball shots 20/14# 8 Calorie row or Bike 18 Plate OH Walking lunges 45/35# 40 Minute time cap If the plate touches the ground at any point during the WOD your team must do 5 synchronized … Continue reading WOD – 8/4/18
Back East Barbell – 8/4/18
Back East CrossFit - Back East BarbellWeightliftingMuscle Snatch (10 min to find a heavy single)Hang Muscle Snatch (3 - 3 - 3 )3 x 3 @ 75% of your maxSnatch Balance + OHS (1 - 1 - 1)3 sets of 1 Snatch Balance + 2 Overhead Squats Use 75% of your max snatch
WOD – 8/3/18
Back East CrossFit - CrossFitWarm-upBanded shoulder stretch Then 2 Rounds 10 Banded good mornings 10 Ring rows 10 Push upsMetconMetcon (Time)2 rounds 16/16 Single arm DB Push Press 50/35# 32 Pull ups Then 2 rounds 32 Deadlifts 185/135# 16 HSPUCool Down5 Minutes Light Cardio
Back East Barbell – 8/2/18
Back East CrossFit - Back East BarbellWeightliftingClean and Jerk (Find a heavy single rep)
WOD – 8/2/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)3 rounds 50 single unders 10 Kip swings 15 Air squatsMetconMetcon (AMRAP - Reps)AMRAP 13 50 Double Unders 25 Toes to bar 15 Overhead squats 75/55#Cool DownStretching - coaches choice
Good Character
Many forms of cheating exist in sports and CrossFit is no exception. Sadly even in the everyday CrossFit box cheating occurs. Although we aren't going to the games we still see what we do inside these 4 walls as a sport and we take cheating seriously. While some people are working hard completing every workout … Continue reading Good Character
WOD – 8/1/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)2 Minutes Cardio 100' Low bear crawl 50' broad jumpsMetconMetcon (Time)For Time 30 - 20 - 10 Hang KB Snatch 53/35# Box Jumps 24/20"Reps do not need to alternate. 10 Minute time capWeightliftingSnatch Balance (1 - 1 - 1 - 1 - 1 - 1 - 1)Every 2.5 minutes … Continue reading WOD – 8/1/18
WOD – 7/31/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)Banded hip distraction 2 Rounds 10 Band pull throughs 10 Jumping lunges 5 CaterpillarsWeightliftingDeadlift (1 - 1 - 1 - 1 - 1 - 1 - 1)Cool DownBanded Hamstring Stretch 1 min each side 50 Tuck Crunches
WOD – 7/30/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)500 meter run 5 Caterpillars 10 Power cleans 10 Front squatsMetconJosie (Time)Deputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was killed in the line of duty on March 10, 2015. Wells began his career with the Marshals Service in January 2011 and was assigned to the Southern District … Continue reading WOD – 7/30/18
Back East CrossFit 