We had an amazing event this past weekend, i hope everyone that participated is all recovered from the marathon row and ready to get to work this week! Monday: Nothing better than starting the week off with some bench press. We will start class with some strength work on bench press and strict pull ups. … Continue reading Programming Preview – 5/13/18
WOD – 5/13/18
No 9am Sunday Endurance WOD Happy Mother’s Day!
Recipe of the Week – Sweet Potato Bacon Burger Bites w/ Maple Chipotle (Paleo)
These perfect mini burger bites can be served as appetizers, snacks or your main meal! Crisp roasted sweet potato rounds are topped with mini burgers, bacon, maple chipotle ketchup and green onions for the perfect touch on these Sweet Potato Bacon Burger Bites. Not only are they tasty but an added bonus that they are … Continue reading Recipe of the Week – Sweet Potato Bacon Burger Bites w/ Maple Chipotle (Paleo)
WOD – 5/12/18
No 8am Barbell or 9am CrossFit Class due to the row! 2nd Annual BECF Marathon Row starts at 9am!
WOD – 5/11/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)7 Minutes to work through: 10-8-6-4-2 Ring rows Push ups Jumping squatsMetconMetcon (AMRAP - Reps)AMRAP 10 5 Deadlifts 275/185# 10 HSPU rest 5 minMetcon (AMRAP - Reps)AMRAP 10 5 Squat Cleans 165/115# 10 Ring DipsCool Down3-5 minute light cardio
WOD – 5/10/18
CrossFit Warm up 3 Rounds 250m med ball run 60 sec plank WOD Every 3 minutes for 6 sets, 100’ Farmer carry 50’ KB Front rack Lunges Accessory Work 3 sets 45 sec wall sit w/ med ball between legs Strict press 1 min rest Back East Barbell (5:30pm only) A). Snatch Complex 5 sets … Continue reading WOD – 5/10/18
WOD – 5/9/18
Warm up EMOM 6 8/8 Side plank clam shells 15 band pull aparts 50 foot single arm overhead carry/ arm 10 KB or DB Push press WOD For Time 1000 Meter Run 40 Toes to Bar 20 Squat Snatch 135/95# Gymnastics Skill Work EMOM 6 3 Wall Walks On last wall walk perform 14 shoulder … Continue reading WOD – 5/9/18
WOD – 5/8/18
Warm up 3 sets: 50 Single unders 10 stiff legged deadlift (Barbell) 30 sec hollow rocks Strength Back Squat 3-3-3-3-3 WOD AMRAP 5 10 Wall Balls 20/14# 20 Double Unders Cool Down Samson Stretch Spider Stretch
WOD – 5/7/18
Warm up 500 meter row 10 broad jumps 20 kip swings 30 push ups 30 ring rows WOD 10 minutes to establish a 1 rep Thruster Rest 3 minutes 2 RFT 21 Thrusters 95/65# 15 Box Jump overs 24/20# 9 Bar muscle ups 12 minute time cap Cool Down 30 V-ups Couch stretch 60 sec/side
Programming Preview – 5/6/18
Hope you all had a productive yet fun weekend. We cant wait to see you in the box this week! Monday:Â Getting your fitness in the first day of the work week will set you up for success the remaining days of the week so get in first thing Monday! We will spend 10 minutes … Continue reading Programming Preview – 5/6/18
Back East CrossFit 