Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)3 Rounds of a graduated warm-up 1:00 row then 8 reps each of... Air Squat – Jumping Air Squat – Jumping Split Lunges DB Strict Press – DB Push Press – DB Push Jerk Push Up – Dive Bomber Push Up – Clapping Push Up Sit Up – Bicycle … Continue reading Friday – 8/23/19
Thursday – 8/22/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)400m jog...take it slow! Then... LINE DRILLS! 25’ each... -Samson Stretch -Floor Sweepers -Inch Worms -Toy Soldier Kicks -Frog Jumps (Full Squat, then jump for height) -Broad Jumps -Up Down Broad Jumps -Burpee Broad JumpsWorkoutMetcon (Time)FOR TIME* 2 ROUNDS 15 Hang Power Snatch (95/65) 15 Burpee Over Bar 200m … Continue reading Thursday – 8/22/19
Why you should sign up for the CrossFit Open In October!
With this years second CrossFit Open coming up in October i thought it was important to share this interview between myself and our member Jen N. Jens CrossFit journey started in January of 2019, which was about a month and a half before the CrossFit Open that took place from February to March of 2019. … Continue reading Why you should sign up for the CrossFit Open In October!
Wednesday – 8/21/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)"You go, I go" partner chipper warm-up! Have everyone partner up and grab out a slam ball, light KB, and light bumper plate. Against a 10:00 clock, challenge teams to see how far they can get. Only one person can work at a time. ON A 10:00 RUNNING CLOCK… … Continue reading Wednesday – 8/21/19
Tuesday – 8/20/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)AMRAP X 5 MINUTES 8/6 Cal Bike 8 Plate Ground to Overhead With :02 Pause At The Top 8 V-ups -THEN- 3 ROUNDS 25' Waiter Walk (Each Arm) 15 PVC Pass ThroughsStrengthPush Jerk (3-3-3-3-3)Push Jerk* * 1 set every 2.5 minutes * Start moderate and build to heavy, but … Continue reading Tuesday – 8/20/19
Monday – 8/19/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)4 ROUNDS FOR TIME* (12 MIN CAP) 200m Row 7/7 SA DB Split Squat Thrusters 9/9 SA Glute Bridge DB Floor Press 25 Plate Jumps *Increase weight on DBs and pace on the rower each roundWorkoutMetcon (Time)FOR TIME 1000m Row Immediately into... 3 ROUNDS 10 Single DB Burpees (50/35)* … Continue reading Monday – 8/19/19
This Weeks Preview – 8/18/19
How are you warming up? I address this topic at least once a year because its such an important piece to our training. We always provide a lengthy warm up programmed for each class and i think we all can agree that we are usually sweating by the end of those warm ups. But is … Continue reading This Weeks Preview – 8/18/19
Sunday Endurance WOD – 8/18/19
Back East CrossFit - EnduranceWorkoutMetcon (AMRAP - Reps)3 Rounds 1:30 Stations :30 Rest b/t Stations STATION 1 :30 Hollow Hold then... Max Double DB Thrusters STATION 2 :30 Squat Hold then... Max Single DB Box Step-Ups STATION 3 :30 Plank hold then... Max Double unders STATION 4 :30 Bar Hang then... Max Double DB Bent … Continue reading Sunday Endurance WOD – 8/18/19
Recipe of the Week – Funfetti Protein Cookies
Ingredients 1/2 Cup of nut butter of your choice (cashew/almond)2 tsp Organic Butter extract2 Tbsp Honey1 Large egg1/2 Cup Vanilla Whey protein powder of your choice (Ascent Vanilla Bean is great!)1/4 tsp Baking sodaSmall pinch of sea saltRainbow sprinkles - the more the merrier! Instructions Preheat your oven to 325 degrees and line a cookie sheet with parchment paper (or none if you are using a … Continue reading Recipe of the Week – Funfetti Protein Cookies
Back East Barbell – 8/17/19
Back East CrossFit - Back East BarbellWeightlifting1 Power clean & 1 push jerk (15 x 1)EMOM 15 1 power clean and push jerk - Build across all setsSegmented Clean Deadlifts (3 - 3 - 3 - 3 - 3)Every 2 minutes for 10 minutes 3 Segmented clean deadlifts
Back East CrossFit 