Here is your programming preview for the week. Monday is our final Hero WOD for the Month but not the last one you will see. Josie For time, wearing a 20-lb. vest: 1-mile run Then, 3 rounds of: 30 burpees 4 power cleans 6 front squats Then, 1-mile run Men: 155 lb. Women: 105 lb. … Continue reading Programming Preview – 7/29/18
WOD – 7/29/18
Back East CrossFit - EnduranceMetconMetcon (Time)3 Rounds For Time 50 Calorie bike or row 100 Double unders Rest 2 minutes
Recipe of the Week – Paleo Grilled Garlic Lime Skirt Steak & Veggies
This week we have a Paleo Grilled Garlic Lime Skirt Steak with Veggies to get you motivated to cook this weekend! The marinade really makes this skirt steak come to life - Enjoy🍴🎉 Ingredients 1 1/2 lbs skirt steak 1 Tbsp minced garlic 1 lime, juiced 2 Tbsp olive oil Salt and pepper Suggested grilling … Continue reading Recipe of the Week – Paleo Grilled Garlic Lime Skirt Steak & Veggies
WOD – 7/28/18
Back East CrossFit - CrossFitMetconMetcon (Time)5 Rounds each for time 5 Single arm KB clean and jerk, Right Arm 53/35# 5 Singe arm KB OHS, right arm repeat on the Left arm Buy out Partner 1000 meter farmer carry 53/35#
Back East Barbell – 7/28/18
Back East CrossFit - Back East BarbellWeightliftingSnatch (Work up to a heavy single rep!)
WOD – 7/27/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)Spider stretch 1 min each side Calf stretch 1 min Sumo squat hold 1 min 20 AIr squats 30 hollow rocksMetconMetcon (Time)For Time 50 Wall ball shots 20/14 50 Box Jump Overs 24/20"WeightliftingFront Squat5 - 5 - 5 - 5 - 5Cool DownAs you finish your front squat start … Continue reading WOD – 7/27/18
Back East Barbell – 7/26/18
Back East CrossFit - Back East BarbellWeightliftingSnatch (Every 2 min for 6 min 1 snatch @ 75% )Clean and Jerk (Every 2 min for 6 min 1 CL&J @ 70% )Stiff Legged Deadlift3 x 5 as heavy as possible
WOD – 7/26/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)3 min cardio 50' low bear crawl 50' lunge 50' broad jump PVC pipe power snatch warm up Barbell power snatch warm upMetconMetcon (AMRAP - Reps)AMRAP 12 1 Power snatch 165/115# 3 Strict HSPU 5 Strict pull upsAccessory Work3 x 30 second weighted plank
WOD – 7/25/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)2 Rounds 20 Jumping jacks 20 Mountain climbers 10 Barbell floor glute bridges 10 Barbell good morningsMetconMetcon (Time)For Time 55 Toes to bar 55 Deadlifts 225/155# 55 Cal Row 55 BurpeesCool DownBanded hamstring and IT band stretch
WOD- 7/24/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)500 meter run 10 scorpions 10 caterpillars 10 ring rowsMetconCoffland (Time)Hang from a pull-up bar for 6 minutes Each time you drop from the bar, perform: 800-m run 30 push-ups Post time to commentsU.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak … Continue reading WOD- 7/24/18
Back East CrossFit 