If you like french fries and love garlic, try this Oven Roasted Greek Potatoes recipe next time you have a craving! Enjoy! 🍴🍠💥 INGREDIENTS 8 large potatoes, peeled, cut into large wedges (about 6-7 wedges per potato) 4 garlic cloves, minced (more garlic is a good thing, less garlic is a no-no for this recipe) … Continue reading Recipe of the Week -Oven Roasted Greek Potatoes
WOD 6/9/18
Back East CrossFit - CrossFitWarm-up (No Measure)500 Meter run 10 PVC pass throughs 10 OHS with PVC 10 Barbell muscle snatches 5 Barbell power snatch 10 Barbell Overhead SquatsMetcon (Time)10 Rounds for time 10 Overhead Squats 95/65# 10 Box Jumps 24/20" 5 muscle ups (bar or ring) (Scale will be 5 pull ups + 5 … Continue reading WOD 6/9/18
Back East Barbell 6/9/18
Back East CrossFit - Back East BarbellSnatch ComplexEvery 2 Minutes for 10 Minutes 1 Muscle snatch + 2 Hang Power Snatch + 1 OHSSnatch (Work up to a heavy single full snatch )1 - 1 - 1 - 1 - 1 - 1 - 1
WOD 6/8/18
Back East CrossFit - CrossFitWarm-up (No Measure)AMRAP 5 10 Russian KB swings (moderate weight) 15 Sumo stance RDL 5 CaterpillarsSumo Deadlift (5 - 5 - 5 - 5 - 5)Every 3 min perform a setBench Press (5 - 5 - 5 - 5 - 5)
WOD 6/7/18
Back East CrossFit - CrossFitWarm-up3 Rounds of 500 meter row 50 foot low bear crawl 10/10 Side plank twistsMetcon (Time)For time 50 Double unders 50 Dumbbell Snatch 50/35# 50 Double undersMetcon (No Measure)3 Sets 7/7 Double Front rack KB or DB Reverse lunges 7/7 Single arm Cross body RdlsCool Down2-3 Minutes light cardio
Back East Barbell 6/7/18
Back East CrossFit - Back East BarbellPressing (Increase weights across)Barbell Z- Press 5 - 5 - 4 - 4 - 3Clean and Jerk (Build up to a heavy complex)Clean Complex Every 2 Minutes for 7 Sets High hang power clean + Hang power clean + below the knee power clean + 2 Split Jerk
WOD – 6/6/18
Back East CrossFit - CrossFitWarm-upBanded shoulder stretch 1 min/ side then: 2 Rounds 20 kip swings 20 walking lunges 20 band pull aparts then: Barbell prep and build upMetconMetcon (Time)50 SDHP 135/95# 50 Burpees 50 Pull ups 50 Push press 135/95#Cool DownFoam roll upper back
WOD – 6/5/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)3 rounds 150 meter row or 100 meter run 15 abmat situps 6/6 box step downs (slow descent) 40 second plank holdMetconMetcon (AMRAP - Reps)AMRAP 12 10 Front Squat 225/155# 15 GHD sit-up 250 Meter RowCool DownCouch stretch, 60 sec/side
WOD – 6/4/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)2 minutes of cardio of choice 3 sets: 10/10 single arm KB strict press 30 hollow rocks 20 ring rowsMetconMetcon (Time)3 RFT 1500/1200 Meter Air Bike 15 Strict HSPU 3 Rope Climbs 15’
Programming Preview 6/3/18
Monday we start the week of with a challenge. A 3 round WOD with two high skill gymnastic movements (rope climbs and HSPUs) combined with a hard effort bike to make things even more challenging. Come work your weaknesses and start your week off feeling accomplished. Each time you come in and work on these … Continue reading Programming Preview 6/3/18
Back East CrossFit 