Reminder we will be closed Sunday, 5/26 and Monday, 5/27 for Memorial Day. Be safe and enjoy your time with friends and family. Good job on Murph everyone!

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)General Warm up - 3-5 Minutes light cardio - 3 Sets of: - 1 Caterpillar - 10 sec Spider stretch/ side - Up dog into down dog Then: - 10 leg swings per side and direction - 20 kip swings - 10 walking samson lunges - 10 air squats … Continue reading WOD – 5/25/19

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)General warm up - 30 sec single unders - 10 Pass-throughs - 10 PVC Overhead squats - 30 sec single unders - 10 Muscle snatch - 10 Barbell OHS - 30 sec double unders - 10 Snatch grip push press - 10 Power snatch Warm up to WOD weightMetconCF: … Continue reading WOD – 5/24/19

Back East CrossFit - Back East BarbellWeightliftingPower Snatch (3 - 3 - 3 - 3 - 3)Snatch Press Complex (1 - 1 - 1 - 1 - 1)3 Snatch Push press + 3 Overhead squat

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)General warm up Dynamic mobility series - Roll to V sit - Lying high kicks - Windmills - Scorpions - Shoulder taps - Boot strappers WOD Prep 2 sets of 30 pulls on rower Get the fan going on the rower then find your pace for the first 10 … Continue reading WOD – 5/23/19

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)Stretching - 30 sec high spider stretch - 30 sec low spider stretch +3 rotations/ side - 10 Sprinter to samson/ side General warm up 2 Rounds - 45 second cardio - 15 Kip swings - 10 Barbell RDLs - 10 Barbell strict press Clean warm up - Dip … Continue reading WOD – 5/22/19

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)General warm up 15 Jumping jacks 10 Medicine ball squats 10 Medicine ball push press 15 Jumping jacks 5/5 DB clean and press 10 Close stance squats 15 jumping jacks 10 Curtsey squats 10 broad jumps 5 Caterpillars WOD Prep Review pistol scales Get set up for the workoutMetconMetcon … Continue reading WOD – 5/21/19

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)General Warm up 2 Rounds 1 min cardio (Intense) 10 PVC Pass throughs 10 Piked Push ups 10 Barbell Good mornings 10 Barbell floor bridges Barbell Warm up 5 Floor to knee deadlifts 5 above knee to hips deadlifts 10 empty bar deadlifts Handstand push up warm up 3 … Continue reading WOD – 5/20/19

Back East CrossFit - EnduranceMetconMetcon (Time)3 Rounds for time 600 meter run 30 double DB front squats 50/35# 30 walking lunges

Back East CrossFit - Back East BarbellWeightlifting1 clean + 1 push jerk + 1 split jerk (1 - 1 - 1)Front Squat (1 - 1 - 1)20 minutes to find a max 2 rep and complete two drop sets (95% and 90%)