Back East CrossFit - EnduranceMetconMetcon (Time)50 - 40 - 30 - 20 - 10 Calories on Bike Calories on rower Sit-ups

Back East CrossFit - Back East BarbellWeightliftingPause Push Jerk (3 - 3 - 3 - 3 - 3 - 3)6 x 3 push jerk. Pause 3 seconds in the dip and another 3 seconds in the receiving position.Build to a heavy 3Front Squat (5 - 5 - 3 - 3 - 1 - 1 - … Continue reading Back East Barbell – 12/1/18

Back East CrossFit - CrossFitMetconHolleyman (Time)30 Rounds for time of: 5 Wall-Ball Shots, 20# /14# 3 Handstand Push-ups 1 Power Clean, 225#/ 155#In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004To learn more about Holleyman click herePartner style

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)2 minute cardio 10 PVC Pass throughs 10 Spiderman Lunges 10 Hanging Scap retractions 10 Kip swings Snatch Warm up - PVC Pipe - Barbell Build up for first set of 3 Position power snatchWeightlifting3 Position Power Snatch (1 - 1 - 1 - 1 - 1)1 Hang Power … Continue reading WOD – 11/30/18

Back East CrossFit - Back East BarbellWeightliftingClean Complex (1 - 1 - 1 - 1 - 1 )1 Clean + 2 jerks + 1 clean and jerkClean Pull (3 - 3 - 2 - 2)

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)1000 meter row (partner) 10 traveling spider stretch 15 V-ups 20 KB Deadlifts 25 jumping squats 30 mountain climbersMetconMetcon (7 Rounds for time)Every 3 minutes for 7 rounds 20 Russian KB swings 53/35# 10 BurpeesCool Down10 minutes of stretching

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)- Tabata jump rope warm up - Dynmaic mobility warm up Lying leg swings Windmills Scorpions Samson to sprinter Shoulder taps Boot strappers -Spend 10 minutes building to wod weight and getting ready. 3 sets 3 Db power cleans 3 Db squats 5 Toes to bar or scaleMetconMetcon (AMRAP … Continue reading WOD – 11/28/18

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)3 sets 6/6 Single arm cross body RDL 8/8 KB hang clean and press 10 Goblet squats 15 Hollow rocksMake sure to get in a little early to do your own mobilization and other things you need to warm up before class starts. We have limited time and class … Continue reading WOD – 11/27/18

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)-Dynamic Warm up 3 Rounds 1 Min Cardio 10 PVC Pass throughs 10 PVC OHS 10 Sit ups 10 Bird dogs/ side 10 ring rows 10 Push ups -Barbell warm upMetconFran (Time)21-15-9 Thrusters, 95# / 65# Pull-upsCool Down