Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)Graduated Movement Warm-up...3 rounds, each round the movement 'graduates' to more complex version. Start slow and gain speed as you get warm. 3 ROUNDS 7 Cal Row (stays same each round) 7 Squat → FS → OHS (pvc) 7 Push-up→ Ring Support → Dip Negative 7 Scap Pull-up → … Continue reading Monday – 9/9/19

Back East CrossFit - EnduranceWarm-upWarm-up (No Measure)AMRAP x 5 MIN 30 Single Unders (switch to double-unders/practice at the 2:30 mark) 10 Single KB Sumo Deadlifts 5/5 Single Arm Russian KB Swing 10 Air Squats (Switching foot position each rep)*WorkoutMetcon (No Measure)EMOM x 16 MINUTES MIN 1 - 15 DBL KB Sumo Deadlift MIN 2 - … Continue reading Sunday Endurance WOD – 9/8/19

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)AMRAP x 10 MINUTES 8/6 Cal Bike 8 Ring Rows → 8 Kipping Swings 8/8 SA DB Strict Presses → 8/8 SA DB Hang Power Snatches 25 Shoulder Taps in Push Up Plank → 25’/25’ SA OH WalkPartner StrengthBench Press (1x3)I. ON A 12:00 RUNNING CLOCK... Establish 3-Rep Bench … Continue reading Saturday Partner WOD – 9/7/19

Back East CrossFit - Back East BarbellWeightliftingBack Squat (10 - 8 - 6 - 4 - 2)6 Strict press + 4 Push Press + 2 Push Jerk (1 - 1 - 1)Build to a heavy complexMetcon (No Measure)EMOM 9 Min 1: :45 Plank hold Min 2: :45 V-ups Min 3: :45 Plate OH Hold

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)3:00 Bike Then... 2 ROUNDS 15 Jumping Jacks 10 Groiners + Twist 10 Jumping Squats → 10 Jumping Lunges 5 PVC Press from ¼ squat → 5 PVC Press From Split* *PVC press will be from the front rack position, :02 pause at the topStrengthClean and Jerk (1x1)ON A … Continue reading Friday – 9/6/19

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)2 ROUNDS OF... 20 Mountain Climbers 15 Air Squats 10 Step Ups/Box Jumps 5 Up Downs 2 ROUNDS OF... 100m Run 10 PVC Pass Throughs 8 Behind The Neck Presses w/ Sn. Grip 6/6 DB Hang Muscle Snatch 2 ROUNDS OF... 10 Barbell Snatch Deadlifts 8 Barbell Hang Muscle … Continue reading Thursday – 9/5/19

Back East CrossFit - Back East BarbellWeightlifting1 Power snatch + 1 Snatch20 min to establish a heavy complex.5 Position Pause Snatch Deadlift (1 - 1 - 1 - 1 - 1)1 inch off the ground, below the knee, above the knee, mid thigh and "power position". 2 reps every set and pause for 2 seconds … Continue reading Back East Barbell – 9/5/19

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)WITH A 10 MINUTE RUNNING CLOCK.. 200m Run -then- 2 x Line Drills (This will be performed down to the end of the gym and back) High Knees Butt Kicks Toy Soldiers Knee Hugs Side Shuffles -then- 2 ROUNDS :30 Single Unders/Double Unders 10/10 Single Leg RDLs 8/8 Single … Continue reading Wednesday – 9/4/19

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)AMRAP X 8 MINUTES 8 Air Squats 8 Push-ups 8 Straight Leg Sit-ups 100m RunWorkoutMetcon (AMRAP - Rounds and Reps)AMRAP x 16 MINUTES 20/15 Cal Bike 20 Sit-ups 10 Strict pull ups Rx+ : 5 Strict Muscle upsCool DownWarm-up (No Measure)FOR RECOVERY 5:00 Foam Rolling Low Back & Hammies … Continue reading Tuesday – 9/3/19

Back East CrossFit - CrossFitWorkoutWill Lindsay (Time)10 Rounds for Time 3 Devil Presses (55/35 lb) 22 Alternating Dumbbell Lunges (55/35 lb) 19 Air Squats Wear a Weight Vest (20/14 lb) Alt. Dumbbell Lunges: Dumbbells are held on your sides during the lunges. Step back or forward.This Hero WOD is dedicated to Sgt. 1st Class Will … Continue reading Monday – 9/2/19