Back East CrossFit - CrossFitWarm-up2 min cardio 2 rounds 5 caterpillars 2 pushups each 10 med ball squats 5 wall ball shots 10 Barbell glute bridges Empty Barbell 10 Deadlift 10 bent over row 10 Push press 10 back squat 10 good morning Then warm up to weightsMetconAdamBrown (Time)Two Rounds For Time of: 295 pound … Continue reading WOD – 7/11/18
WOD – 7/10/18
Back East CrossFit - CrossFitWarm-up3 rounds 100 meter run 5 ITYs 5/5 Single arm DB RDLs 20 Hollow rocksMetconMetcon (AMRAP - Rounds and Reps)AMRAP 12 250 meter Run 10 Chest to Bar Pull upsCool DownBanded lat/shoulder stretches
WOD – 7/9/18
Back East CrossFit - CrossFitWarm-upPVC pipe snatch progression Barbell snatch progressionWeightliftingHang Snatch (3 - 3 - 3 - 3 - 3 - 3 - 3)
Programming Preview 7/8/18
Week 2 of July brings a nice balance of heavy/ light, long/ short and fast paced/ chipper style workouts. Plenty of variety for everyone! Don't forget to get your bingo squares checked off, the month is going to fly by! We will be starting the second week of July with some strength work. Snatch is … Continue reading Programming Preview 7/8/18
WOD – 7/8/18
Back East CrossFit - EnduranceMetconMetcon (Time)Run (meters) 1000, 750, 500, 250 KB swings 53/35# 50, 40, 30, 20 Sit-ups 50, 40, 30, 20
Recipe of the Week – Grilled Chicken Bruschetta
If you love chicken and bruschetta, why not mix the two together and get this week's recipe - Grilled Chicken Bruschetta!💥👌 This super simple recipe is made with tomatoes, mozzarella, basil, red onion, garlic and balsamic - turning bland grilled chicken into a tasty dinner in minutes! 🍖🍅 INGREDIENTS: 3 medium vine ripe tomatoes 2 … Continue reading Recipe of the Week – Grilled Chicken Bruschetta
Back East Barbell – 7/7/18
Back East CrossFit - Back East BarbellOverhead SquatBuild up to a heavy single rep OHSPower Snatch4 x 1 Power Snatch @ 80% maxBack Squat5 x 3 @ 80% max
WOD – 7/7/18
Back East CrossFit - CrossFitWarm-upMetconMetcon (Time)With a partner complete for time, 50 Power snatch 115/75# 200 Double Unders 300 Lunges (bodyweight) 200 Double Unders 50 Power snatch 115/75#
WOD – 7/6/18
Back East CrossFit - CrossFitWarm-up3 min cardio 2 rounds 15 Barbell Stiff legged DL 12 V-Ups 10 Barbell Floor BridgesMetconMetcon (Time)3 RFT 27 Back Squat 135/95# 21 Pull ups 15 HSPUAccessory Work3 x 30 second weighted planks
Back East Barbell – 7/5/18
Back East CrossFit - Back East BarbellClean and JerkEvery 2 minutes for 8 minutes 2 clean and jerks at 75%Clean PullEvery 2 minutes for 6 minutes 3 clean pulls at 95% max cleanClean DeadliftsEvery 2 minutes for 6 minutes 3 clean Deadlifts at 103%
Back East CrossFit 