Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)2 ROUNDS OF... 20 Mountain Climbers 15 Air Squats 10 Step Ups/Box Jumps 5 Up Downs 2 ROUNDS OF... 100m Run 10 PVC Pass Throughs 8 Behind The Neck Presses w/ Sn. Grip 6/6 DB Hang Muscle Snatch 2 ROUNDS OF... 10 Barbell Snatch Deadlifts 8 Barbell Hang Muscle … Continue reading Thursday – 9/5/19

Back East CrossFit - Back East BarbellWeightlifting1 Power snatch + 1 Snatch20 min to establish a heavy complex.5 Position Pause Snatch Deadlift (1 - 1 - 1 - 1 - 1)1 inch off the ground, below the knee, above the knee, mid thigh and "power position". 2 reps every set and pause for 2 seconds … Continue reading Back East Barbell – 9/5/19

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)WITH A 10 MINUTE RUNNING CLOCK.. 200m Run -then- 2 x Line Drills (This will be performed down to the end of the gym and back) High Knees Butt Kicks Toy Soldiers Knee Hugs Side Shuffles -then- 2 ROUNDS :30 Single Unders/Double Unders 10/10 Single Leg RDLs 8/8 Single … Continue reading Wednesday – 9/4/19

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)AMRAP X 8 MINUTES 8 Air Squats 8 Push-ups 8 Straight Leg Sit-ups 100m RunWorkoutMetcon (AMRAP - Rounds and Reps)AMRAP x 16 MINUTES 20/15 Cal Bike 20 Sit-ups 10 Strict pull ups Rx+ : 5 Strict Muscle upsCool DownWarm-up (No Measure)FOR RECOVERY 5:00 Foam Rolling Low Back & Hammies … Continue reading Tuesday – 9/3/19

Back East CrossFit - CrossFitWorkoutWill Lindsay (Time)10 Rounds for Time 3 Devil Presses (55/35 lb) 22 Alternating Dumbbell Lunges (55/35 lb) 19 Air Squats Wear a Weight Vest (20/14 lb) Alt. Dumbbell Lunges: Dumbbells are held on your sides during the lunges. Step back or forward.This Hero WOD is dedicated to Sgt. 1st Class Will … Continue reading Monday – 9/2/19

Back East CrossFit - CrossFitNotes:Reminder we are closed Sunday! 9am class only on Labor Day

Back East CrossFit - Back East BarbellWeightliftingPower Snatch (2 - 2 - 2 - 2 - 2 - 2 - 2 - 2 - 2 - 2)2 snatch push press + 3 OHS (1 - 1 - 1 - 1 - 1 - 1 - 1)

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)AMRAP x 6:00 In Teams of 2 complete... P1: 100m Run P2: Jumping Jacks, Mountain Climbers, Fast Lunges, Up-Downs Clean Progression... Partner 1 (Partner 2*) 10 Clean Grip Deadlift (10 PVC Pass-through) 8 Clean High Pull (10 PVC Good Morning) 6 Muscle Cleans (10 Figure 8’s) 6 Power Lands … Continue reading Saturday Partner WOD – 8/31/19

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)3:00 Row (EZ–Mod–Hard...increasing each min) Into… 3 Rounds 8 Tempo Deadlifts (30x1) 4 Push Up to Down Dog 8 Tempo Good Mornings (30x1) 4 BurpeesStrengthDeadlift (1x3)ON A 15:00 RUNNING CLOCK... Build to Heavy 3-Rep Deadlift* *Not 3RM Deadlift...heavy but doable without any major compromise in mechanics! This should be … Continue reading Friday – 8/30/19

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)Play a Game! Then... 1 ROUND of... 20 Jumping Jacks 40 Mountain Climbers 20 Lunges 40 Hollow Flutter Kicks 20 Groiners with Twist 20 Air Squats 10 Forward Leg Swings 10 Lateral Leg SwingsRecovery WorkoutMetcon (No Measure)EMOM x 10 MINUTES MIN 1 -- AMRAP of 3 Up-Downs + 3 … Continue reading Thursday – 8/29/19