Back East CrossFit - EnduranceMetconMetcon (AMRAP - Rounds and Reps)AMRAP 30 1000 meter bike 750 meter row 500 meter run
Recipe of the Week – Instant Pot Carnitas
Since you guys love Instant Pot recipes so much, this week we have another meal prep must have from PaleOMG's blog - Instant Pot Carnitas! 🍈 The meat can be used in a rice bowl, tacos, nachos or by itself - enjoy! 🌮🎉 Ingredients 2 pounds pork shoulder or butt, cubed 2 teaspoons smoked salt … Continue reading Recipe of the Week – Instant Pot Carnitas
WOD – 6/2/18
Back East CrossFit - CrossFitMetcon1a: Metcon (AMRAP - Reps)AMRAP 10 5 Pull ups 10 Sit ups 15 Air squats Power cleans 135/95#P1 works through as many rounds of the 5/10/15 part as they like while P2 does power cleans, switching at any time. Score 1a is how many reps of 5/10/15. Score 1b is total … Continue reading WOD – 6/2/18
Back East Barbell – 6/2/18
Back East CrossFit - Back East BarbellWeightliftingClean and Jerk (1-1-1-1-1-1-1)Front Squat (3-3-3-3-3)
WOD – 6/1/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)3 sets 500 meter bike 10 thrusters empty barMetconMetcon (Time)3 RFT 10 Clusters 135/95# 10 Burpee Box Jump Overs 24/20"15 minute time capGymnasticsRope Climb Skill ReviewMetcon (Time)Advanced: 10 Rope Climbs for timeIf Rope Climbs are new to you, spend this time working on technique and getting comfortable with the … Continue reading WOD – 6/1/18
Back East Barbell – 5/31/18
Back East CrossFit - Back East BarbellWeightliftingBehind the Neck Snatch Grip Sotts Press (5-5-5)Squat Snatch + 2 OHSE2MOM x 7Snatch Balance w/ pause in bottom (3-3-3-3)3 second pause in bottom position of each rep
WOD – 5/31/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)500 meter row 10/10 single leg DB RDLs 15 barbell glute bridges 10 push ups 10 ring rowsWeightliftingDeadlift (1-1-1-1-1-1-1)Accessory Work3 sets 10 DB Bench press (tempo 30X1) 10 Ring rows (tempo 31X2)Back East BriefsNo Open Gym hours Thursday (5/31) and Friday (6/1) this week.
WOD – 5/30/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)1 minute single unders 45 sec Russian KB swings 30 sec handstand holdMetconMetcon (AMRAP - Reps)AMRAP 12 50 Double unders 10 Overhead Squat 115/75# 25' Handstand Walk
WOD – 5/29/18
Back East CrossFit - CrossFitWarm-upMetconMetcon (AMRAP - Reps)In teams of 2, with one person working at a time AMRAP 5 Each Station 1 min Transition between each Station 1: 250 meter med ball run 30/20# Station 2: Sled pull 180/115# Station 3: farmer carry 70/53# Station 4: Axle bar Power cleans 135/95# Station 5: Tire … Continue reading WOD – 5/29/18
Programming Preview 5/27/18
I hope everyone is recovering from Murph and other holiday weekend activities! Here is this weeks programming. Monday: Closed for Memorial Day Tueaday: We are going to try something new and fun today. We have a 5 station circuit that won’t be for time. During class you will work through 3-5 rotations of some med … Continue reading Programming Preview 5/27/18
Back East CrossFit 