Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)AMRAP x 10 Minutes Partner 1: 100m Run Partner 2: 10 Air Squats Then Max Plate Ground to Overhead When Partner 1 returns athletes will switch.Partner WorkoutMetcon (AMRAP - Reps)IN TEAMS OF 2... AMRAP x 20 MINUTES P1...COMPLETE 1 ROUND 10 Hand release push ups 15 Ball slams (20/14) … Continue reading Saturday – 8/24/19

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)3 Rounds of a graduated warm-up 1:00 row then 8 reps each of... Air Squat – Jumping Air Squat – Jumping Split Lunges DB Strict Press – DB Push Press – DB Push Jerk Push Up – Dive Bomber Push Up – Clapping Push Up Sit Up – Bicycle … Continue reading Friday – 8/23/19

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)400m jog...take it slow! Then... LINE DRILLS! 25’ each... -Samson Stretch -Floor Sweepers -Inch Worms -Toy Soldier Kicks -Frog Jumps (Full Squat, then jump for height) -Broad Jumps -Up Down Broad Jumps -Burpee Broad JumpsWorkoutMetcon (Time)FOR TIME* 2 ROUNDS 15 Hang Power Snatch (95/65) 15 Burpee Over Bar 200m … Continue reading Thursday – 8/22/19

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)"You go, I go" partner chipper warm-up! Have everyone partner up and grab out a slam ball, light KB, and light bumper plate. Against a 10:00 clock, challenge teams to see how far they can get. Only one person can work at a time. ON A 10:00 RUNNING CLOCK… … Continue reading Wednesday – 8/21/19

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)AMRAP X 5 MINUTES 8/6 Cal Bike 8 Plate Ground to Overhead With :02 Pause At The Top 8 V-ups -THEN- 3 ROUNDS 25' Waiter Walk (Each Arm) 15 PVC Pass ThroughsStrengthPush Jerk (3-3-3-3-3)Push Jerk* * 1 set every 2.5 minutes * Start moderate and build to heavy, but … Continue reading Tuesday – 8/20/19

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)4 ROUNDS FOR TIME* (12 MIN CAP) 200m Row 7/7 SA DB Split Squat Thrusters 9/9 SA Glute Bridge DB Floor Press 25 Plate Jumps *Increase weight on DBs and pace on the rower each roundWorkoutMetcon (Time)FOR TIME 1000m Row Immediately into... 3 ROUNDS 10 Single DB Burpees (50/35)* … Continue reading Monday – 8/19/19

Back East CrossFit - EnduranceWorkoutMetcon (AMRAP - Reps)3 Rounds 1:30 Stations :30 Rest b/t Stations STATION 1 :30 Hollow Hold then... Max Double DB Thrusters STATION 2 :30 Squat Hold then... Max Single DB Box Step-Ups STATION 3 :30 Plank hold then... Max Double unders STATION 4 :30 Bar Hang then... Max Double DB Bent … Continue reading Sunday Endurance WOD – 8/18/19

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)1 ROUND... 100m Run 10 Hanging Scap Retract 8/8 DB Bent Over Row 5/5 Split Squat 100m Run 6/6 DB Hang Power Clean 5/5 SA Ring Row 10 Alt. Step Forward Lunge 100m Run 8 DB G2O 10 Kip Swings 10 Alt. Jumping LungesWorkoutMetcon (Time)FOR TIME 800m Run 40 … Continue reading Saturday Partner WOD – 8/17/19

Back East CrossFit - Back East BarbellWeightlifting1 Power clean & 1 push jerk (15 x 1)EMOM 15 1 power clean and push jerk - Build across all setsSegmented Clean Deadlifts (3 - 3 - 3 - 3 - 3)Every 2 minutes for 10 minutes 3 Segmented clean deadlifts

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)3 ROUNDS :20 Singles → Fast Singles → Double Unders 10 Groiners 10 Jumping Squats 20 Marching Plank 2 ROUNDS* 5 Inch Worms 5 Behind the Neck Snatch Press 5 Sots press 5 OHS 10 Alt Cossack Squat (back rack optional) 5 Hang Muscle Snatch *First round with PVC … Continue reading Friday – 8/16/19