Back East CrossFit - CrossFitWarm-upKB Calf smash KB Knee, calf, ankle stretch 3 rds 10 cal bike or row 10 broad jumps 10 kip swingsMetconMetcon (AMRAP - Reps)EMOM 12 Min 1: 15/12 bike calories Min 2: 20 Box Jump overs 24/20" Min 3: 15 T2BScore is total calories completed on the bike across all 4 … Continue reading WOD – 7/5/18
Hero WOD – 7/4/18
Back East CrossFit - CrossFitMetconGlen (Time)For Time: 30 Clean and Jerks, 135# 1-Mile Run 10 Rope Climbs, 15' 1-Mile Run 100 BurpeesIn honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012To learn more about Glen click hereRX: 135/95#Back East BriefsWednesday, … Continue reading Hero WOD – 7/4/18
WOD – 7/3/18
Back East CrossFit - CrossFitWarm-upSpider stretch Sumo squat hold Butcher block stretch 2 rounds 7/7 Side plank clam shells 10 goblet squat 15 hollow rocks 10 supermanWeightliftingFront Squat (1 - 1 - 1 - 1 - 1 - 1 - 1 - 1 - 1 - 1)Cool DownCouch stretch
WOD – 7/2/18
Back East CrossFit - CrossFitWarm-up3 Rounds 6 kB cleans 6 Single arm fr Reverse lunges 6 push press Repeat on both sides Complete a 500 meter row at some point during the 3 roundsMetconMetcon (Time)21 - 15 - 9 Calories on Rower Double Dumbbell Deadlift 50/35# Double Dumbbell Push Press 50/35#Rx + 70/50Accessory Work2-3 sets … Continue reading WOD – 7/2/18
Programming Preview 7/1/18
For the month of July get ready for some hero WODs. Once a week for the entire month we will pay our respects to 5 different hero's that have had a WOD dedicated to them. The 4th of July will be the first. Monday is going to start hot and fast! 21, 15 , 9 … Continue reading Programming Preview 7/1/18
Endurance WOD – 7/1/18
Back East CrossFit - EnduranceMetcon (Time)3 RFT 30 Box jump overs 30 plate ground to OH 45/35# 500 Meter run
Recipe of the Week – Pork Chops over Roasted Summer Vegetables in a Citrus Balsamic Vinaigrette & Avocado Cream
Summer is the perfect time to get fresh veggies and cook up this amazing dish! 🍴 Try PaleOMG's Pork Chops over Summer Roasted Vegetables with a Citrus Balsamic Vinaigrette and Avocado Cream Sauce next time you are planning a special dinner in! 😍 Ingredients For the chops 1 pork chop salt and pepper 1 teaspoon … Continue reading Recipe of the Week – Pork Chops over Roasted Summer Vegetables in a Citrus Balsamic Vinaigrette & Avocado Cream
Back East Barbell – 6/30/18
Back East CrossFit - Back East BarbellPower CleanEvery 2 min for 8 minutes 1 Power Clean + 1 Push Jerk Use 80% of your max power cleanClean Pull3 x 3 @ 90% of max cleanClean Deadlift3 x 3 @ 100% of max clean
WOD – 6/30/18
Back East CrossFit - CrossFitMetcon (Time)Teams of 4 For time: One pair completes 20 rope climbs (pair) 40-cal. row (each) 60 snatches (pair) Then second pair completes the same sequence. Rx 135/95# Rope climbs 15'
WOD – 6/29/18
Back East CrossFit - CrossFitWarm-up3 min cardio 20 air squats 15 ring rows 10 hanging leg raises (to L position)WeightliftingHang Squat Clean (3-3-3)Front Squat (3-3-3)Split Jerk (3-3-3)
Back East CrossFit 