Back East CrossFit - CrossFitReminder! We are closed this Sunday, July 7th! We've given you an at home warm-up and workout to do if you are up for getting after it! See you Monday! Warm-up Warm-up (No Measure)AMRAP x 7 MINUTES 8/8 Single Leg RDLs (unweighted) 5 Inchworms 20 Glute Bridge Ups Workout "DEATH BY … Continue reading Sunday – 7/7/19

Back East CrossFit - CrossFitPartner WorkoutMetcon (Time)For Time With a partner: 50/35 Cal bike or row 160 DUs 80 Power cleans 135/95# rest 2 min 50/35 Cal Bike or row 120 DUs 60 Shoulder to OH 155/105# rest 2 min 50/35 Cal Bike or row 80 DUs 40 Front squats 185/125#- One person works at … Continue reading Saturday – 7/6/19

Back East CrossFit - CrossFitNotes:If you are feeling beat up from the week or just from the hero workout we did yesterday come in and work through the recovery workout to help heal the body. If you feel good and were able to rest and recover enough, or you didn't do yesterdays workout you have … Continue reading Friday – 7/5/19

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)Warm up is on your own today, make sure to get in early and be ready before we start! General warm up 4 ROUNDS (Alt. movements every :15) Jumping Jacks Groiners Alternating lugnes Jumping squats -Rest- Barbell Prep 5 Clean pulls 5 Muscle cleans 5 Front squats 5 Squat … Continue reading Thursday – 7/4/19

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)WARM-UP 2 ROUNDS :30 Bike or Row 8 Step Ups 10 PVC Pass Through 10 Jumping Overhead Squat 5 Broad Jumps PVC Pipe warm up 3 Back Rack Power lands 3 OH power lands 3 High elbows to power land 3 Shrug to power land 3 Power snatch Barbell … Continue reading Wednesday – 7/3/19

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)General warm up - Shoulder stretches - Sumo Squat hold Medicine ball partner warm up Toes to bar and pull up technique work. - kip swings and drillsMetconMetcon (Time)2 RFT 25 Toes to bar 50 Wall ball shots 20/14# 25 Pull upsCool Down3 min light cardio

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)General warm up - Tabata jump rope warm up - 10 pass throughs - 10 samson lunges - 10 tempo air squats 32x0 Barbell warm up - 10 muscle clean to press - 10 front squats - 5 power cleans - 5 push jerk - 5 squat cleans - … Continue reading WOD – 7/1/19

Back East CrossFit - EnduranceMetconMetcon (AMRAP - Reps)5 rounds for reps 1 min max calorie Row 20 sec rest 1 min max Sit ups 20 sec rest 1 min max Wall balls 20/14# 20 sec rest 1 min Wall sit 20 sec rest

Back East CrossFit - CrossFitMetconMetcon (Time)With a partner: For time 50 Pull ups Then: 10 Rounds 6 Double DB power cleans 6 Double DB Lunges 6 Double DB Push press Then: 50 Calorie Bike or Row- Pull ups and Bike/ Row are split - 10 Rounds are you do a full round I do a … Continue reading WOD – 6/29/19

Back East CrossFit - Back East BarbellWeightlifting1 Snatch + 1 Tempo Overhead squat (1 - 1 - 1 - 1)Build to a heavy complex for the day.1 Power Snatch + 3 Snatch Push Press + 1 Snatch Jerk (1 - 1 - 1)Build to a heavy complex within 3 sets.Snatch Pull (3 - 3 - … Continue reading Back East Barbell – 6/29/19