Back East CrossFit - CrossFitMetconMetcon (Time)14 Rounds for time (7 rounds each) 10 SDHP 95/65# 10 Pull ups
WOD – 8/10/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)5 Caterpillars (2 push ups each rep) 10 Barbell good mornings 10 front squats (empty bar)MetconBack East BriefsThe 3 options that are listed below for the WOD today are simply for entering your score. There is only one WOD for the day and its "Linda". We will clarify more … Continue reading WOD – 8/10/18
Back East Barbell – 8/9/18
Back East CrossFit - Back East BarbellWeightliftingPower Snatch (1 - 1 - 1 @ 75% 1RM Snatch)Power Clean & Push Jerk (1 - 1 - 1 @ 75% 1RM Clean)Back Squat (2 - 2 - 2 @ 84% 1RM Back Squat)
WOD – 8/9/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)250 meter jog 1 x High kicks 1 x Walking lunges 1 x Bear crawl 10 air squats 1/2 x Duck walk 10 air squats 1/2 x Duck walk 10 air squatsMetconMetcon (AMRAP - Reps)AMRAP 14 250 Meter run 25 Air squatsRx Plus option - wear a 20/14# vest … Continue reading WOD – 8/9/18
Upcoming Schedule Changes!
IMPORTANT SCHEDULE CHANGES COMING UP! 📅 There will be NO open gym hours from August 16th - September 1st. Please see below for our updated class schedule during that time. Thursday, August 16th - 5:45am, 4:30pm and 5:30pm classes only. 5:30pm class is regular CrossFit class (NO Barbell Class) 9am & 6:30pm CANCELLED NO Open Gym … Continue reading Upcoming Schedule Changes!
WOD – 8/8/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)3 Minutes Cardio 10 Roll to V Sits 10 Windmills 10 Scorpions 5/5 sprinter to Samson 10 Shoulder taps 10 Boot strippersMetconMetcon (Time)For Time 1000 meter row 75 Hand Release Push ups 50 GHD Sit-ups or 100 Abmat sit-upsCool DownBanded Pec Stretch
WOD – 8/7/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)2 Minutes of cardio PVC power snatch warm up Barbell warm upWeightliftingHang Power Snatch (1 - 1 - 1 - 1 - 1)Hang Power Clean (1 - 1 - 1 - 1 - 1)Push Jerk (1 - 1 - 1 - 1 - 1)
WOD – 8/6/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)Jump Rope Warm up 3 sets 6/6 DB Push press 10 kip swings 10 band pull apartsMetconMetcon (AMRAP - Reps)5 rounds of 2 minutes of work 5 Bar Muscle ups 50 Double unders Max DB Snatch 70/50# Rest 1 minuteCool Down3 x 10 DB 3 point rows
Programming Preview – 8/4/18
Here is a peek of what our programming looks like this week! Monday we have 5 rds of 2 min intervals working for max reps of heavy single arm DB snatches. Before you can gain reps on the snatches you’ll first have to get through some bar muscle ups and double unders. Tuesday we will … Continue reading Programming Preview – 8/4/18
WOD – 8/5/18
Back East CrossFit - EnduranceMetconMetcon (AMRAP - Reps)AMRAP 40 250 meter run 20 burpees 250 meter run 19 burpees 250 meter run 18 burpees Get as far as you can decreasing burpees by 1
Back East CrossFit 