Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)1 ROUND... 100m Run 10 Hanging Scap Retract 8/8 DB Bent Over Row 5/5 Split Squat 100m Run 6/6 DB Hang Power Clean 5/5 SA Ring Row 10 Alt. Step Forward Lunge 100m Run 8 DB G2O 10 Kip Swings 10 Alt. Jumping LungesWorkoutMetcon (Time)FOR TIME 800m Run 40 … Continue reading Saturday Partner WOD – 8/17/19
Friday – 8/16/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)3 ROUNDS :20 Singles → Fast Singles → Double Unders 10 Groiners 10 Jumping Squats 20 Marching Plank 2 ROUNDS* 5 Inch Worms 5 Behind the Neck Snatch Press 5 Sots press 5 OHS 10 Alt Cossack Squat (back rack optional) 5 Hang Muscle Snatch *First round with PVC … Continue reading Friday – 8/16/19
Back East Barbell – 8/15/19
Back East CrossFit - Back East BarbellWeightliftingFront Squat (5 - 5 - 3 -3 - 1 - 1 )Deadlift (10 - 8 - 6 - 4 - 2)
Thursday – 8/15/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)3 ROUNDS 250m Row (Stays the same) 7 Squats → Front Squats (PVC) → OH Squats (PVC) 7 Push-ups → Ring Support → Dip Negative 7 Scap Pull-ups → Chin-ups → Pull-ups 7 Sit-ups → Leg Lifts → Hanging Knee RaisesWorkoutMetcon (No Measure)EMOM x 24 MINUTES* MIN 1 - … Continue reading Thursday – 8/15/19
Wednesday – 8/14/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)‘Old School Gym Class" Warm-up… 3 ROUNDS 10 High Knees (each) 10 Sit-ups 10 Mountain Climbers (each) 10 Arm Crosses 10 Tuck-JumpsExtended Warm-upWarm-up (No Measure)EMOM x 6 MINUTES MIN 1 - Run 1 lap MIN 2 - Max Slam BallsWorkoutMetcon (7 Rounds for weight)7 SETS FOR LOAD* 1 Deadlift … Continue reading Wednesday – 8/14/19
Tuesday – 8/13/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)BUY IN... 15/12 Cal Bike (Easy Effort) 3 ROUNDS... 10 DBL KB/DB Bent Over Row 25’ Filly Walking Lunge (R) 25’ Filly Walking Lunge (L) 25’ Cross Body Walk (R) 25’ Cross Body Walk (L) :20 FR Bottom of Squat Hold BUY OUT... 15/12 Cal Bike (Hard Effort)SkillWarm-up (No … Continue reading Tuesday – 8/13/19
Monday – 8/12/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)EMOM x 8 MIN: Odd: :50 Bike @ 60% → 70% → 80% → 90% Even: :50 Samson Lunge Stretch → Alt. Cossack Squat → Tempo Air Squat (31X1) → Curtsy SquatsStrengthBack Squat (1-1-1-1-1)Back Squat -1 set every 3 min- *Start heavy and build toward new 1RM!WorkoutMetcon (Time)FOR TIME … Continue reading Monday – 8/12/19
This Weeks Preview – 8/11/19
It’s that time of the week again. Another week lies ahead of us, what will you choose to do with your time and energy this week? While you are planning out the week make sure to heck out the programming for the week below! Programming Monday: Since your legs should be fresh and recovered from … Continue reading This Weeks Preview – 8/11/19
Sunday Endurance WOD – 8/11/19
Back East CrossFit - EnduranceWarm-upWarm-up (No Measure)"Rock Paper Scissor" w/ Burpee Penalty! - Athletes should play 3 sets of 10 games, switching partners after every 10 games. If you lose a game, hit the deck and perform 2 burpees. If you lose a set, hit the deck and perform 10 burpees. *After the RPS game… … Continue reading Sunday Endurance WOD – 8/11/19
Recipe of the Week – Berry Protein Pops
These beautiful sunny days has us craving some cool summer treats! What better way to recover from a long, sweaty workout then with these Berry Protein Pops! Ingredients 1 Cup Greek Yogurt 1 Cup Frozen berry of your choice 1/2 Cup Almond milk (cashew or regular milk work as well) 1 Scoop Whey Protein 2 Tbs Honey or Stevia Optional Instructions Place all the ingredients into a blender until … Continue reading Recipe of the Week – Berry Protein Pops
Back East CrossFit 