Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)4 ROUNDS (Increasing Effort Each Round on Bike) 10/8 Calorie Bike 10 Ring Rows 10 KB Filly Lunges (5 each)* :20 Double KB Front Rack Hold at the Bottom of Squat (Light!)WorkoutMetcon (No Measure)EMOM x 24 MINUTES MIN 1 - 15/12 Cal Bike MIN 2 - Gymnastic Pull of … Continue reading Tuesday – 7/23/19

Back East CrossFit - CrossFitWarm-up (No Measure)Junkyard Dog Warm Up... Grab a partner for this one and have some fun… P1: L-Sit on the floor with arms extended to make the letter T. P2: 10 Reps (1 Rep = 1 Jump over an arm, 1 jump over the legs, 1 jump over the other arm) … Continue reading Monday – 7/22/19

Back East CrossFit - EnduranceWarm-upWarm-up (No Measure)3 ROUNDS 200m Run 50ft Walking Lunge 50ft KB FR Walking Lunge 50ft Filly Lunge 7/7 KB or DB Power Clean 15 Band Pull-ApartsWorkoutMetcon (AMRAP - Rounds and Reps)"TRIPLE AMRAP" AMRAP x 5 MINUTES 5 KB Swing (53/35) 5 Wall Ball (20/14) 5 Up-Down 10 KB Swing 10 Wall … Continue reading Sunday Endurance – 7/21/19

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)3 Rounds, Increasing Effort Each Round 1:30 Row or Bike (start slow and end moderate/high in final round) 10 burpees 20 Single Unders 10 reverse step lunges 20 Hollow Position Flutter Kicks 10 Russian KB Swing (light)WorkoutMetcon (Time)For Time 40 Burpee 60 Cal Bike 80 Double unders (each) 100 … Continue reading Saturday Partner WOD – 7/20/19

Back East CrossFit - Back East Barbell1 Below the knee hang squat snatch + 1 Above the knee hang squat snatch + 1 High hang squat snatchStart light and build to a heavy complex for the day. Complete 1 set every 3.5 minutes.Snatch (1 - 1 - 1 - 1 - 1 - 1 - … Continue reading Back East Barbell – 7/20/19

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)2 ROUNDS 10 Bootstrappers 10 PVC pass throughs 10 Jumping squats 10 Thrusters with PVC then barbell 2nd round 10 SDHP with PVC then barbell 2nd round 5 Caterpillars with push up Once done with the warm up start doing a few reps of each movement to prep for … Continue reading Friday -7/19/19

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)1 SET 10-15m, Perform movement then Jog Back... Walking Knees to chest Walking quad stretch Lateral over-under (change direction half way) Walking figure four Lunge with twist Toy soldiers Walk on toes Walk on heels -Quick Rest- 1 SET 10-15m, Perform movement then Jog Back... High knees Butt kickers … Continue reading Thursday – 7/18/19

Back East CrossFit - Back East BarbellWeightlifting1 Below the knee hang power clean + 1 Above the knee hang squat clean + 1 squat clean (1 - 1 - 1 - 1 - 1)Build to a heavy complex for the day. Complete 1 set every 3 minutes.1 Push press + 2 push jerk + 3 … Continue reading Back East Barbell – 7/18/19

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)Partner Warm-up… One athlete on the bike the other with a PVC 1 ROUND P1: Bike P2, Complete Full Round 5 Inch Worms 5 Behind the Neck Snatch Press with PVC 5 Behind the Neck Snatch Press from ¼ squat (PVC) 5 Sots Press (PVC) 1 ROUND P1: Bike … Continue reading Wednesday – 7/17/19

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)AMRAP X 8 MINUTES 8/8 DB Strict Press 5 Burpees 8 DB Step-ups 5 Ring RowsSkillWorkoutWarm-up (No Measure)ON A 10:00 RUNNING CLOCK... Muscle-Up DevelopmentMetcon (Time)FOR TIME 9 Muscle-Ups (Ring or Bar) 50 DB Suitcase Reverse Lunge (50/35)|(35/25) 7 Muscle-Ups (Ring or Bar) 50 DB Push Press 5 Muscle-Ups (Ring … Continue reading Tuesday – 7/16/19