Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)Team 1k Row!! In teams of 2...alternate every 250m. While Partner 1 rows, Partner 2 is performing flow stretching (5 Reps of Bootstrapper Squat & 5 Reps of Push-up to Down-Dog) With Same Partner... AMRAP x 5 MINUTES 5 Burpees in-sync 10 Sit-ups in sync 15 Air Squat + … Continue reading Wednesday – 9/25/19

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)AMRAP x 9 MINUTES 1:30 Bike (:45 hard / :45 easy) 10 Alt. SA DB Deadlift (sumo stance) 5/5 SA DB Overhead Lunge 10 Jumping Air Squats 5/5 SA DB Strict Press (squat width stance)WorkoutMetcon (AMRAP - Reps)EMOM x 21 MINUTES MIN 1 - 12 Alt. DB Split Snatch … Continue reading Tuesday – 9/24/19

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)General Warm-up (7 min cap) 3-4 SETS 7 Barbell Stiff-Legged DL 7 Barbell Bent Over Row (:02 pause at sternum) 7/7 Leg Swings 7/7 Alt. Groiners 14 Barbell HopsStrengthDeadlift (3-3-3-3-3)Deadlift* - One set every 3 minutes *Build to 3RM Deadlift.WorkoutMetcon (Time)FOR TIME 200m Run Into... 3 ROUNDS 15 Deadlifts … Continue reading Monday – 9/23/19

Back East CrossFit - EnduranceWarm-upWarm-up (No Measure)400m Med Ball Line Run! Then... - 10 Reps in unison PVC Pass - 10 Reps in unison PVC Behind Neck Press - 20 Reps Med Ball Squat and Toss Back and Forth (3-4 feet apart) - 20 Reps Med Ball Twist and Hand Off (seated back to back) … Continue reading Sunday Endurance WOD – 9/22/19

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES* :20 Bike (Workout Pace!) 16 Shoulder Taps 8 Forward Lunges 6 Up-DownsWorkoutMetcon (AMRAP - Rounds and Reps)AMRAP 20 15/12 Cal Bike 12 Hand Release Push-Ups 9 Up-Down Box Jump Over (24/20)Optional FinisherWarm-up (No Measure)3 SETS FOR QUALITY* 15 DB Bent Over Row 30 Deadbugs *Take … Continue reading Saturday Partner WOD – 9/21/19

Back East CrossFit - Back East BarbellWeightliftingSquat Clean (12 x 1)- EMOM 12 Build to a heavy single squat cleanPush Press (5 - 5 - 5 - 5 - 5 )

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)3:00 min Bike/Row...just FLOW and feel good! Then… 3 Rounds 5 Inch-Worm Push-ups 5 Broad Jumps (land in ¼ squat softly!) 5 BB Good Morning 10 Elbow Punches (behind neck) 5 BB Strict Press (behind neck) 10 Alt. V-UpsExtended Warm-upMetcon (Weight)ON A 10:00 RUNNING CLOCK... Build up to a … Continue reading Friday – 9/20/19

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)4 ROUNDS INCREASING EFFORT EA. ROUND 200m Row 7 Up Down Broad Jumps 7 Jumping Squats 7/7 DB Upright Row 7/7 DB Hang Power Snatch :20 Walking Rest **10 MIN CAP**WorkoutMetcon (AMRAP - Reps)E2MOM x 20 MINUTES MIN 1 & 2 - Row 500/400m MIN 3 & 4 - … Continue reading Thursday – 9/19/19

Back East CrossFit - Back East BarbellWeightlifting1 Power snatch + 1 OHS + 1 Hang squat snatch (1 - 1 - 1 - 1 - 1 - 1 - 1 - 1 - 1 - 1)Metcon (No Measure)3 - 5 Sets 25'/25' SA DB OH Walking Lunge 50/35# Rest as needed between sets

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)2 ROUNDS :30 Inchworms :30 Cossack Squats :30 Bootstrappers -THEN- AMRAP X 5 MINUTES (WITH BARBELL) 10/10 Elbow Punches :30 Squat Hold 10/10 Leg SwingsStrengthFront Squat (3-3-3-3-3)Front Squat - One set every 3 minutes *Build to 3RM Front SquatPartner WorkoutMetcon (AMRAP - Reps)IN TEAMS OF 2... ON A 13:00 … Continue reading Wednesday – 9/18/19