Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)Dynamic Warm up - High kicks - Bear crawl - Samson lunges - Crab walk - Lateral lunges (1/2 way per side) - Low bear crawl Barbell Warm up Push jerk progression without a bar - Jump land arms at side - Jump land thumbs on shoulder - Jump … Continue reading WOD – 6/5/19

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)Mobility 3 sets 20 Sec Spider left side 10 sec down dog 20 sec spider right side 10 sec down dog Dynamic warm up 2 Rounds 10 Kip swings 5 Broad jumps + 2 air squats 5 muscle clean and press Barbell warm up 3 clean deadlift 3 clean … Continue reading WOD – 6/4/19

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)Dynamic mobility warm up 2 min Cardio 10 Roll to V-sit 10 Windmills 10 Scorpion 10 Cossack squats 10 Air squats General warm up - 2 Rounds - 10 goblet squats - 10 American KB swings - 10 Hollow rocks Movement Demo/ WOD prep - Review the devils press … Continue reading WOD – 6/3/19

Back East CrossFit - EnduranceMetconMetcon (AMRAP - Reps)Death By Wall Balls 1:00 - 1 Wall ball 2:00 - 2 Wall balls 3:00 - 3 Wall balls Continue until you cannot complete all reps in the minute.

Back East CrossFit - CrossFitMetconMetcon (Time)With a partner for Time: 800 meter run with a medball 20/14# 60 Pull ups 60 OHS 95/65# 800 Meter run with a medball 60 Toes to bar 60 OHS 95/65# 800 meter run with a medball

Back East CrossFit - Back East BarbellWeightliftingSnatch (Work up to a heavy double.)1 clean + 2 front squats + 1 split jerk20 minutes to establish a heavy complex. Take as many attempts as needed.

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)Dynamic Warm up - 5 Caterpillars - 10 leg swings forward and back/ leg - 10 leg swings side to side/ leg Then:: - 2 Rounds - 1 min cardio - 10/10 Side plank clam shells - 10 Barbell RDLs Power Clean warm up 5 muscle cleans 10 front … Continue reading WOD – 5/31/19

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)Stretching - 1 min banded shoulder distraction/ side - 30 sec banded overhead stretch/ side Tabata jump rope warm up Dynamic warmup - 3 rounds - 15 Kip swings - 15 hollow rocks - 6/6 Single arm KB or DB hang clean and press Muscle up progressions - On … Continue reading WOD – 5/30/19

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)General Warm up 2 min cardio Then: 2 Rounds 6/6 Single leg glute bridges 6/6 Side plank clam shells 10 Goblet squats 10 Cossack squats Back Squat Build up 10 Barbell Good morning 10 Back squat empty bar Build up to first working setWeightliftingCF: Back Squat (3 rep)- Complete … Continue reading WOD – 5/29/19

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)Stretching 1 min Banded Lat stretch/ side 1 min Samson into 1 min spider/ side 30 sec Down dog hold with calf stretch General Warm up 2 Rounds 30 Jumping jacks 15 Kip swings 10 Band pull aparts 10 barbell muscle clean to strict press 10 hollow rocks WOD … Continue reading WOD – 5/28/19