Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)3:00 EZ Pace on Bike or Row Then… 2 ROUNDS 20 Alt. V-Ups 10 PVC Good Mornings 10 Alt. Cossack Squat Into... 2 ROUNDS 20 Atl. Superman 10 Reverse Lunges 5 PVC Kang Squat (:03 pause at bottom)*StrengthBack Squat (5-5-3-3-1-1)-One set every 2:30 minutes- *Week 4 of Squat Cycle. … Continue reading Wednesday – 7/31/19

Back East CrossFit - CrossFitNotes:Open Gym hours from 2pm-4pm only today.Warm-upWarm-up (No Measure)For 3 minutes :30 Slow pace on bike or rower :30 Sprint on bike or rower -THEN- AMRAP X 9 MINUTES 7/7 DB Single Arm Bent Over Row 25’ Bear Crawl 25’ Reverse Bear Crawl 7/7 DB Single Arm ThrusterWorkoutMetcon (AMRAP - Rounds … Continue reading Tuesday – 7/30/19

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)AMRAP X 5 MINUTES 10 Air Squats 10 DB Strict Press 10 DB Sumo Deadlift 5 Broad Jumps -Into- 2 Rounds :30 Lunge & Twist :30 Bar Hang :30 Toy Soldiers :30 PVC Pass ThroughsExtended Warm-upWarm-up (No Measure)3 SETS 5 Tempo DB Push Press (30X1) 5 Tempo Deadlift (31X1) … Continue reading Monday – 7/29/19

Back East CrossFit - EnduranceWorkoutMetcon (AMRAP - Reps)3 Rounds: 2:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 Max Cal Row STATION 2 Box jump overs STATION 3 Max Plank STATION 4 Max DB Man Makers

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)Jog 2 laps 10 Spider lunges 10 Caterpillars no push up 10 Broad Jumps + 2 air squats AMRAP x 5 MINUTES 5 Barbel deadlifts 10 muscle cleans 5 push ups 10 Air squatsPartner WorkoutMetcon (AMRAP - Rounds and Reps)IN TEAMS OF 2... AMRAP x 12 MINUTES 200m Run … Continue reading Saturday Partner WOD – 7/27/19

Back East CrossFit - Back East BarbellWeightlifting1 squat clean + 1 front squat + 2 split jerks (1 - 1 - 1 - 1 - 1 - 1 - 1 )Build to a heavy complex for the day1 set every 3 minutesClean Deadlift (Use 100% of 1 RM clean)Every 2 minutes for 6 minutes (3 … Continue reading Back East Barbell – 7/27/19

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)AMRAP 5 40 Single unders 10 Double unders 50’ Bear Crawl (Stiff legged) 10 Ring rows or 5 strict pull ups **Rest 1 min** AMRAP 5 10 Jumping air squats 5 Caterpillars + 2 "Up dogs" each rep 20 Mountain climbers 10 KB Deadlifts Get set up for the … Continue reading Friday – 7/26/19

Back East CrossFit - CrossFitNotes:Open Gym hours are from 2pm-4pm only tomorrow 7/25.Warm-upWarm-up (No Measure)General Warm-up (with a moderate-light KB) AMRAP x 10 MINUTES 100m Run (Moderate Pace - 1 lap) 8 KB Sumo DL 8 KB High Pulls from the waist 8 KB Russian Swings Then... 2 Sets with an Empty Barbell 10 Deadlifts … Continue reading Thursday – 7/25/19

Back East CrossFit - Back East Barbell1 Below the knee hang squat snatch + 1 Above the knee hang squat snatch + 1 High hang squat snatchStart light and build to a heavy complex for the day. Complete 1 set every 3.5 minutes.Snatch Grip Deadlift (7 x 2)One set every 2 minutes @ 100% 1RM … Continue reading Back East Barbell – 7/25/19

Back East CrossFit - CrossFitWarm-upStrengthWarm-up (No Measure)2 min mod pace cardio 2 ROUNDS 10 Barbell Glute Bridges 8 V-Ups 6 Burpee Broad Jump Into… 2 ROUNDS 10 Kang Squats 8 Strict Presses 6 Hang Muscle SnatchesBack Squat (5x3 (20X1))Back Squat @70-80% of 1RM* One set every 2:30 minutes. *Week 3 of Squat Cycle. Heavier than … Continue reading Wednesday – 7/24/19