Back East CrossFit - CrossFitWarm-up ()Extended Warm-upOverhead Squat (10 - 10 - 10 - 10 - 10)EMOM 5 10 OHS slightly heavier than last week (2.5-5lb increase)StrengthFront Squat (2 - 2 - 2 - 2 -2)EMOM 5 2 Front Squats Set 1: 70% Set 2: 80% Sets 3, 4, 5: 85%MetconMetcon (Time)For Time 30 Pull … Continue reading Friday

Back East CrossFit - CrossFitPartner WODMetcon (Time)On a 24 min clock 4 rounds 20 Synchronized wall balls 20 Push ups 20 Box jump overs Then in remaining time AMRAP meters on rower - Wall balls are done with each person using their own medball, moving together. - The push ups are done together for 20 … Continue reading Saturday

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)1 min Single unders then: EMOM 6 15 Plate ground to overhead 10 Curtsy lunges then: 5 segmented deadlifts (empty bar), 2 sec pause each position Shin Just above the knee Hips to the bar then: 5 deadlifts no pausing Then build up to WOD weight for the deadliftWorkoutMetcon … Continue reading Friday

______________________________________________________________________________ Effective 9/29/19 the workout of the day will not longer be posted to our website. ______________________________________________________________________________ How to view the WODs Members of Back East CrossFit: you can view the workouts through Wodify (desktop or app). They are posted daily at 8pm. Non Members: If you are thinking about joining our amazing community and … Continue reading Workout Of The Day

Back East CrossFit - EnduranceWarm-upWarm-up (No Measure)3 ROUNDS 15 Jumping Jacks 5 Bootstrappers + 5 Burpees 15ft Bear Crawl 10 Groiners + 10 Air Squats 10 Elbow Punches + 5 Press from Front RackWorkoutMetcon (AMRAP - Rounds and Reps)AMRAP x 14 MINUTES 500m Row 21 Air Squats 15 Shoulder to Overhead 95/65 -Rest 3:00- AMRAP … Continue reading Sunday Endurance WOD – 9/29/19

Back East CrossFit - Back East BarbellWeightlifting1 Power clean + 1 Push jerk (2 - 2 - 2 - 2 - 2 - 2 - 2)Every 2 minutes for 14 minutes (7 sets)Metcon (No Measure)2 Sets 1 min Max KB Push Press 1 min Max KB Deadlift 1 min Max KB Front Rack Lunges 2 … Continue reading Back East Barbell – 9/28/19

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)3 ROUNDS 60 Single Unders 4/4 KB OH Lunge (increase weight) 10 KB Russian Swing (increase weight) 10 V-UPs → 10 kipping knee tucks→ 10 toes to barWorkoutMetcon (Time)For Time 100 Russian KB Swings 70/53 100 Box Jumps 24/20 100 Plate OH Lunge 45/35 100 Toes to bar Rest … Continue reading Saturday Partner WOD – 9/28/19

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)3:00 BIKE INCREASING EFFORT MIN 1: EASY MIN 2: EASY+ MIN 3: MODERATE -THEN- 3 ROUNDS FOR TIME 10 Tempo Air Squats (33X1) 15 PVC Good Mornings 10 Cossack Squats **5 MIN CAP on the 3 Rounds**NCFIT Baseline - Strength (Weight)ON A 20:00 RUNNING CLOCK... Build to 5RM Back … Continue reading Friday – 9/27/19

Back East CrossFit - Back East BarbellWeightliftingHang Power Snatch (3 - 3 - 3 - 3 - 3)Push Press (3 - 3 - 3 - 3 - 3)

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)4 ROUNDS INCREASING EFFORT EACH ROUND 200m Run 10 Alt Sampson Lunge Stretch 10 Up-Down 8/8 DB Strict High Pulls 8/8 DB Hang Power Clean :20 Rest **10 MIN CAP**Extended Warm-upPower Clean (8x2)EMOM x 8 MINUTES 2 TNG Power Cleans* *Build to a heavy double in sets 1-4 then … Continue reading Thursday – 9/26/19