Its murph week! This week as you plan your workouts make sure to keep in mind that Saturday is our yearly Murph event. If your shoulders don't recover very well make sure to scale some of the workouts accordingly to prepare for Murph. If you go into Saturday with sore shoulders or chest you will … Continue reading Programming Preview – 5/20/18
WOD – 5/20/18
Back East CrossFit - EnduranceMetconMetcon (AMRAP - Reps)AMRAP 25 10 Push ups 20 air squats 250 meter runRX+ : Vest 20/14# Only wear a vest if you can perform ALL movements RX first
Recipe of the Week – Lemon Coconut Protein Balls
If you were at the Marathon Row event last weekend you know just how popular AND delicious these Lemon Coconut Protein bites were! They sure did go FAST - thanks Kaitlyn for this gem of a recipe! 💥🍋 Ingredients: 1/2 cup vanilla (or coconut) protein powder 1/2 cup melted coconut oil 3/4 cup unsweetened shredded … Continue reading Recipe of the Week – Lemon Coconut Protein Balls
WOD – 5/19/18
Back East CrossFit - CrossFitMetconMetcon (Time)With a partner complete for time, 1,000 Meter Run 60 Box Jump Overs 24/20" 12 Power Cleans 185/135 10 Power Cleans 205/145 8 Power Cleans 225/155 1,000 Meter Run 60 Box Jump Overs 24/20" 12 Push Jerk 185/135 10 Push Jerk 205/145 8 Push Jerk 225/15535 minute time cap. Work … Continue reading WOD – 5/19/18
WOD – 5/18/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)Row 250 Meters 15 Air Squats Row 250 Meters 15 Barbell Good Mornings Row 250 Meters 15 Barbell ThrustersWeightliftingBack Squat (2-2-2-2-2 (2 second decent) )MetconKaren (Time)For Time: 150 Wall-Ball Shots, 20# / 14#Cool DownCouch Stretch 60 sec/side
WOD – 5/17/18
Back East CrossFit - CrossFit Warm-up (No Measure) 1 min each on the left side, then the right side Samson Stretch Spider Stretch Pigeon Stretch Then 3 minutes of cardio Metcon (AMRAP - Rounds and Reps) Partner WOD AMRAP 20 60 Calorie Row 40 Burpees 20 Dumbbell Power Cleans 50s/35s One person works at … Continue reading WOD – 5/17/18
Back East Barbell – 5/17/18
Back East CrossFit - Back East Barbell Clean Complex Every 2 minutes for 14 minutes (7 sets) 1 Squat clean + 1 Front Squat + 2 Split Jerks Split Jerk Position Work Every 90 seconds for 7.5 minutes (5 sets) 5 Strict press with split jerk stance Pressing Sotts Press 5 - 5 - … Continue reading Back East Barbell – 5/17/18
WOD – 5/16/18
Warm up 10 box step downs/leg 20 ring rows 10 single leg floor bridges/leg 20 cossack squats Strength Deadlift 3-3-3-3-3 Build across sets Midline Conditioning 100 Abmat sit-ups for time Cool Down 2-3 minutes of light cardio banded hamstring stretch 60 sec/side
WOD – 5/15/18
Back East CrossFit - CrossFit Warm-up Warm-up (No Measure) 3 rounds 40 single unders + 10 doubles 15 kip swings Metcon Metcon (Time) 100 Double unders 20 Toes to bar 20 Overhead squats 155/105# 100 Double unders 20 Toes to bar 20 Push Jerk 155/105# 100 Double unders 20 Toes to bar 20 Front … Continue reading WOD – 5/15/18
WOD – 5/14/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)Tabata Mash Up Bike/Row 6 rounds Push ups 6 rounds Ring rows 6 roundsWeightliftingMetcon (Weight)Not For time 10,8,6,4,2 Bench press Strict pull ups (add weight if possible) rest as needed between sets sets need to be unbrokenScore is 2 rep bench press weightMetconMetcon (Time)For Time 40/30 Cals bike 50 … Continue reading WOD – 5/14/18
Back East CrossFit 