Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)General Warm up 2 Rounds - 20 Lunges - 10 Cossack squats - 10/10 DB clean and press - 10 Hollow rocks - 20 mountain climbers - 30 sec bar hang Toes to bar warm up - 2 x 5 kip swings - 10 straight legged situps - 3 … Continue reading WOD – 5/9/19
Back East Barbell – 5/9/19
Back East CrossFit - Back East BarbellWeightlifting1 clean + 1 push jerk + 1 split jerk (1 - 1 - 1)Front Squat (2 - 2 - 2)
WOD – 5/8/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)Stretching - Spider stretch - Sumo squat hold - Down dog calf stretch General warm up 2 rounds - 1 min rowing - 30 sec jumping jacks - 30 sec goblet squats - 30 sec plank into 5 push ups - 10 broad jumps Barbell warm up 3-5 reps … Continue reading WOD – 5/8/19
WOD – 5/7/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)General Warm-up 50' total each 1 time through - High kicks - High knees - Butt kicks - Side shuffle - Carioca - Backwards running - Traveling caterpillars - Bear crawls - Crab walk Tabata Jump rope warm up WOD Prep 2 sets of 15 sec hollow hold and … Continue reading WOD – 5/7/19
Programming Preview – 5/5/19
Hope y'all are all recovered from your Cinco De Mayo celebrations because we're getting straight to the point this week, here is the programming preview. Monday We are starting the week off with our murph prep workout for the week. Three rounds of all the murph style activities. Tuesday Weekday number 2 brings us a … Continue reading Programming Preview – 5/5/19
WOD – 5/6/19
Back East CrossFit - CrossFitBack East BriefsREMINDER: No 5:45am class or open gym tomorrow.Warm-upWarm-up (No Measure)General Warm up 2 rounds 1 min cardio 10 Cossack squats 10/10 leg swings forward/ back 10 PVC pass throughs Specific warm up 5 squat therapy 5 close squats 5 wide squats 5 regular squats 15 sec hollow hold 30 … Continue reading WOD – 5/6/19
Endurance WOD – 5/5/19
Back East CrossFit - CrossFitBack East BriefsReminder there is no Endurance WOD today. Enjoy the rest of the weekend with friends and family!
WOD – 5/4/19
Back East CrossFit - CrossFitMetcon42, 195 meter row (Time)- With your team row a full marathon. - Divide the meters equally and switch whenever you want to. - Rx+ = Row the full marathon yourself (For Jim only)Cool DownCelebrate by having some tacos!
WOD – 5/3/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)General warm up 2 rounds 30 sec cardio 10 Barbell good mornings 10 Pass throughs 30 sec reverse grip bar hang Power clean warm up 3 Dip drive shrug 3 High hang muscle cleans 3 hang power cleans Push jerk warm up (no bar) 5 power clean + push … Continue reading WOD – 5/3/19
WOD – 5/2/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)Stretching - Samson stretch - Spider stretch - Sprinter stretch - Scorpion stretch Dynamic Mobility - High kicks x 2 - Lunges x 2 - Bear crawl x 2 - Duck wall Medicine ball toss warm upMetconMetcon (Time)3 Rounds for time 30 Wall balls 20/14# 18 BurpeesMetcon (No Measure)EMOM … Continue reading WOD – 5/2/19
Back East CrossFit 