Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)AMRAP x 12 MINUTES 5 Light DB Devil’s Press 15 Jumping Jacks 10 Ring Rows 10 Straight Leg Sit-ups (minimize arm throw) 10 Scap Pull-ups (slow and controlled) :30 Hollow RocksSkillWarm-up (No Measure)ON A 10:00 RUNNING CLOCK... C2B & Bar Muscle-Up DevelopmentWorkoutMetcon (Time)FOR TIME 21-15-9 Russian Kettlebell Swing (70/53) … Continue reading Tuesday – 9/17/19

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)3 ROUNDS - Each round the movements 'graduates' to a more complex version (10:00 CAP) 10 Cal Row (Stays the same) 10 Squats → Front Squats (PVC) → Overhead Squats (PVC) 10 Push-ups → Ring Support Push-ups → Dip Negatives 10 Scap Pull-ups → Chin-ups → Pull-ups 10 Sit-ups … Continue reading Monday – 9/16/19

Back East CrossFit - EnduranceWarm-upWarm-up (No Measure)GENERAL WARM-UP ON A 7:00 RUNNING CLOCK…Get as far as you can, 7:00 Cap! 20 Cals on Bike or Rower 20 Russian Twists w/ Medball 20 Med Ball Floor Press w/ toss 20 Med Ball Ground to OH 20 Med Ball Alt Lunges 20 Med Ball Sit-ups w/ tossWorkoutMetcon … Continue reading Sunday Endurance WOD – 9/15/19

Back East CrossFit - Back East BarbellWeightliftingFront Squat (2 - 2 - 2 - 2 - 2 - 2 - 2 - 2 - 2 - 2)Deficit Deadlift (5 - 5 - 5 - 5 - 5)- Build to a moderate weight - 2" Deficit - 3 second descent each rep

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)"You go, I go" partner, chipper style warm-up. IN TEAMS OF 2... 100 Jumping Jacks 50 Air Squats 50 Sit Ups 50 Alternating Lunges 50 Up Downs 1,000m row (switching every 250m) 10 Minute CapWorkoutMetcon (Time)For time with a partner 100/80 Calorie Row 100 Wall balls 20/14 100 Sumo … Continue reading Saturday Partner WOD – 9/14/19

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)2 Minutes on a Bike or Rower then... AMRAP x 4 MIN 10 KB Deadlifts 10 KB Russian Swings 10 KB American Swings :30 KB Goblet Squat HoldStrengthWorkoutMetcon (Weight)ON A 15:00 RUNNING CLOCK... Build to a Heavy Set of Barbell Complex 3 Hang Power Clean 2 Front Squat 1 … Continue reading Friday – 9/13/19

Back East CrossFit - Back East BarbellWeightlifting1 Power snatch + 1 hang power snatch (1 - 1 - 1 - 1 - 1 - 1 - 1)Overhead Squat (3 - 3 - 3 - 3 - 3 )- Complete 1 set every 3 minutes. - Build to a heavy 3 rep

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)2 Rounds for QUALITY… 1:00 Bike (60% effort → 70% effort) 5 Double DB Suitcase DL 5 Double DB Bicep Curls 5 Double DB Strict Press 10 Scap Push-Ups Then grab a slightly heavier set of DBs and complete... 3 Rounds with heavier DBs... :30 Bike (75% effort → … Continue reading Thursday – 9/12/19

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 100m Run 10 Scap Pull-ups → 5 Tight Kip Swings → 5 Big Kip Swings 10 Partner Wall Squats * 10 Inch Worms + Push-up *Athletes face each other with about 1ft between them, hands up overhead, active shoulders. Without touching each others’ hands, have … Continue reading Wednesday – 9/11/19

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)1:00 Flow Slow Through Each... 1:00 Bootstrapper 1:00 Alternating Cossack Squat 1:00 Inch Worm (Keep those legs straight) Immediately Into... 10 Tempo Good Morning (20x1) 30 Mountain Climbers +5/5 Single Arm Ring Row 10 Tempo Sumo Deadlifts (20x1) 1:00 Front Plank + 5/5 Single Arm Ring Row 10 Tempo … Continue reading Tuesday – 9/10/19