Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)3 rounds 1 minute cardio 5 single arm KB hang clean and jerks 5 single arm KB front squats Repeat on other side 20 hollow rocksWeightliftingClean and Jerk (5-5-3-3-3-1-1-1-1)
Programming Preview – 7/22/18
Commitment paired with consistency guarantees success. This is universal for many aspects of life not just fitness. There are very few legitimate excuses to put your health on hold. All 52 weeks of the year bring challenges but none are worth putting your health on the back burner. Whether you are coming into the gym … Continue reading Programming Preview – 7/22/18
WOD – 7/22/18
Back East CrossFit - EnduranceMetconMetcon (AMRAP - Rounds and Reps)AMRAP 45 250 meter row 250 meter run
Recipe of the Week – Taco Stuffed Sweet Potatoes
Sharing this variation of a taco stuffed sweet potato recipe with all of you because, let's be real... we can never get enough tacos in our lives! Roasted sweet potatoes stuffed with chipotle-spiced taco meat and topped with melted cheese, avocado, and sour cream makes this a must make for a Taco Tuesday with the fam 🥔🌮🎉 … Continue reading Recipe of the Week – Taco Stuffed Sweet Potatoes
Back East Barbell – 7/21/18
Back East CrossFit - Back East BarbellWeightliftingSplit JerkEvery 2 Min for 8 min 2 Split jerks 2 sets @ 80% 2 sets @ 85%WeightliftingJerk Dip SquatsEvery 2 min for 6 min 3 reps Set 1 @ 90% Set 2 @ 95% Set 3 @ 100%WeightliftingSnatch Push Press5 @ 70% 5 @ 75% 2 sets of … Continue reading Back East Barbell – 7/21/18
WOD – 7/21/18
Back East CrossFit - CrossFitMetconMetcon (AMRAP - Reps)AMRAP 7 100 meter Med ball run Plate pinch 35/25# Rest 3 min AMRAP 7 30 Double unders Max Sandbag squats Rest 3 min AMRAP 7 15/12 Calories Bike Max Tire flipsScore is total combined of: 100 meter med ball runs (1 run =1 rep) Sandbag squats Tire … Continue reading WOD – 7/21/18
WOD – 7/20/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)Barbell Prep 5 Deadlifts 5 power cleans 5 front squat 5 push press 5 thrusters 5 back rack good morningsMetconThe Seven (Time)7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-upsA suicide bomber killed seven CIA officers … Continue reading WOD – 7/20/18
WOD – 7/19/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)2 min cardio increase intensity after 1st min 20 cossack squats Then AMRAP 7 5/5 Single arm front rack reverse step lunges (opposite leg) 10 Box jumps 12 Straight legged KB DLWeightliftingBack Squat (5 - 5 - 5 - 5 - 5)Cool Down1 Minute pigeon stretch each side
Back East Barbell – 7/19/18
Back East CrossFit - Back East BarbellWeightliftingSnatch ComplexPower snatch + Snatch Every 2 min for 12 min 2 sets @ 50% 2 sets @ 55% 2 sets @ 60%WeightliftingClean PullEvery 2 min for 6 min 3 Clean pulls at 97% of max cleanWeightliftingClean DeadliftEvery 2 min for 6 min 3 Clean DL at 105% of … Continue reading Back East Barbell – 7/19/18
WOD – 7/18/18
Back East CrossFit - CrossFitWarm-upJoint prep warm up Then: 2 rounds 50 ' Single arm over head carry/ arm + 5 push press 20 hollow rocksStrict press1-1-1-1-1Push Press1-1-1-1-1Push Jerk1-1-1-1-1Cool DownShoulder stretches on wall
Back East CrossFit 