Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)250 meter run 10 air squats 10 lunges 10 Strict toes to bar 20 plank hold shoulder tapsMetconMetcon (Time)4 RFT 15 Back squat 135/95# 500 meter runGymnasticsHandstand skill workCool DownCouch stretch series
Back East Barbell 6/21/18
Back East CrossFit - Back East BarbellSquat ComplexEvery 90 seconds for 15 minutes 1 Snatch + 1 Snatch balance + 1 OHSStart light and increase weight slightly every 2 rounds.Power SnatchEvery 2 minutes for 14 minutes 1 Power snatch + 1 hang power snatchHang power snatch is from below the knee
WOD 6/21/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)500 Meter Run 2 Rounds 10 Push ups 5/5 Box step downs 10 Kip swings 25' Duck walkMetcon (Time)2 RFT 30 Box Jumps 24/20" 25 Pull ups 20 Pistols, Alternating 15 Ring DipsAccessory WorkEMOM 8 Odd: 40 second plank hold Even: 20 Hollow rocksCool DownFind a buddy and stretch … Continue reading WOD 6/21/18
WOD 6/20/18
Back East CrossFit - CrossFitWarm-up2 min cardio Leg swings Arm swings 20 air squats 20 lunges 10 barbell good mornings 10 Front squats 10 push jerkClean and Jerk (3 - 3 - 3 - 3 - 3)Every 3 minutes complete a setDeadlift (3 - 3 - 3 - 3 - 3)Every 3 minutes complete a … Continue reading WOD 6/20/18
Member Spotlight – Erin
"I can't think of anything that I would change about the experience I have had at Back East so far. The people are friendly and the coaches are very easy to talk to. The programming is different from where I came from, and I love that I have never left the box feeling like I … Continue reading Member Spotlight – Erin
WOD – 6/19/18
Back East CrossFit - CrossFitWarm-up1 min samson stretch/ side 1 min spider stretch/ side 1 min sumo squat hold Then: 3-5 rounds 7 Single arm clean and press (DB or KB) 7 Goblet squats 7 knees to elbowMetcon2018 CrossFit Regionals Event 6 (Time)For Time 4 Rope Climbs 15' 16 Thrusters 155/105# 3 Rope Climbs 12 … Continue reading WOD – 6/19/18
WOD – 6/18/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)10 Roll to v sit 10 Windmills 10 Scorpions 10 Sprinter to samson EMOM 12 Min 1: 30 sec single unders Min 2: 15 Air squats Min 3: 15 sit upsMetconMetcon (AMRAP - Reps)AMRAP 15 30 Russian KBS 53/35# 15 Burpees 45 Double UndersCool DownCasual walk around the building
Programming Preview 6/17/18
We’re going to ease into this week like an old man into a nice warm bath as George Castanza would put it. A nice combo of Russian KB Swings, Burpees and double unders should prep the body nicely for the rest of the week. Its always fun to attempt regional level workouts and why not … Continue reading Programming Preview 6/17/18
Endurance WOD 6/17/18
Back East CrossFit - EnduranceWarm-up (No Measure)50' Bear crawl 50' Burpee broad jumps 50' Bear crawl Group running warm upMetcon (Time)For Time 1000 meter run 50 air squats 50 push ups 2000 meter bike 50 Thrusters 45/35# 50 Sit ups 1000 meter run
Recipe of the Week – Homemade Everything Bagels
This week we have an easy homemade bagel recipe that is made from scratch with just five (5) ingredients – flour, Greek yogurt, egg white, baking powder and salt! No yeast, no boiling, no fancy mixer. Bake them in the oven or in the air-fryer - Enjoy! 🍞🎉🍩 INGREDIENTS: 1 cup (5 oz) unbleached all purpose … Continue reading Recipe of the Week – Homemade Everything Bagels
Back East CrossFit 