Back East CrossFit - CrossFitWarm-up3 Rounds 8/8 Half Kneeling DB or KB strict press 16 walking lunges 16 sit ups Increase Weight each roundMetcon (AMRAP - Reps)AMRAP 12 15 Wall ball shots 50 ' Single arm OH DB walking lunge 50/35 25' Handstand walk-OH Lunges is 25' per arm -Scale for HS Walk is 15 … Continue reading WOD – 7/17/18
WOD – 7/16/18
Back East CrossFit - CrossFitWarm-up3 minutes cardio 2 Rounds 8/8 box step downs 10 KB SDHP 60 second plankMetconMetcon (Time)21 - 15 - 9 Power cleans 185/135# Burpees over the barCool Down5 min light cardio
Programming Preview – 7/15/18
Last weeks hero WOD was a beat down that many of us (including myself) haven't fully recovered from. This week we will dial back the intensity slightly early on in the week to allow some recovery for our 3rd week of hero WODs. Although Mondays WOD will follow the classic 21, 15, 9 rep scheme … Continue reading Programming Preview – 7/15/18
WOD – 7/15/18
Back East CrossFit - EnduranceMetconMetcon (Time)For Time 2,500 meter Bike 150 KB Swings 53/35# 100 Burpees
Recipe of the Week – Steamed Turkey Dumplings
Looking for a tasty appetizer that won't wreck your macros? Try these Steamed Turkey Dumplings! Not a fan of dumplings? Put the ground turkey mix in lettuce wraps for a lower carb option 👌 Ingredients 2 green onions, thinly sliced 2 tablespoons cornstarch 2 tablespoons minced fresh gingerroot 1 tablespoon reduced-sodium soy sauce 1 teaspoon sesame … Continue reading Recipe of the Week – Steamed Turkey Dumplings
WOD – 7/14/18
Back East CrossFit - CrossFitMetcon (AMRAP - Reps)AMRAP 20 1 Rope Climb each 5 Power Snatch each 135/95 10 Wall ball shots each
Back East Barbell – 7/14/18
Back East CrossFit - Back East BarbellWeightliftingSnatch (Build up to a heavy single rep)Clean and Jerk (Build to a heavy single)
WOD – 7/13/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)Banded lat stretch Calf stretch 1 minute single unders Then 3 rounds 6/6 KB clean and press 6/6 KB front rack squats 30 sec ring plank (increase weights each round)MetconMetcon (Time)For Time 36 Thrusters 95/65# 100 double unders 36 HSPU 50 Box jump overs 12 minute time capCool DownMidline … Continue reading WOD – 7/13/18
Back East Barbell – 7/12/18
Back East CrossFit - Back East BarbellWeightliftingSplit Jerk (Work up to a heavy 1 rep)WeightliftingSplit Jerk (3 x 1 @ 80% of 1 rep)Snatch Complex (use 60% of your 1RM snatch for all sets)Every 2 minutes for 6 minutes (3 sets) Snatch + Hang squat snatchClean Complex (Use 60% of your 1RM clean)Every 2 minutes … Continue reading Back East Barbell – 7/12/18
WOD – 7/12/18
Back East CrossFit - CrossFitWarm-up3 Rounds 100 meter row 50' traveling spider stretch 15 situpsMetconMetcon (Time)Teams of 3 3 Rounds each 1000 meter rowScore is total time for all 3 rounds per individual.Cool DownBanded hamstring/ IT band stretch
Back East CrossFit 