Back East CrossFit - CrossFitMetcon (Time)Partner WOD For Time 50 - 40 - 30 - 20 - 10 Assault Bike Calories Deadlifts 185/135 # Toes to bar Partners split reps

Back East CrossFit - Back East BarbellOverhead SquatEvery 2 minutes for 6 sets 3 Pause Overhead Squat Pause 3 seconds in the bottom of the squat.Accessory Work5 Sets 5 Snatch Grip Deadlift - moderate load 10/10 Weighted box step downs 15 Weighted Sit ups

Back East CrossFit - CrossFitWarm-up (No Measure)20 Turkish get ups - moderate weight then 2 sets of 50' low bear crawl 10 alternating single leg RDL, unweighted 14 alternating curtsy squatsWeightliftingBack Squat (1 - 1 - 1 - 1 - 1 - 1 - 1)Metcon (Time)For Time 20/15 Calorie row 20 DB snatch 50/35# 50' … Continue reading WOD 6/15/18

Back East CrossFit - CrossFitWarm-up (No Measure)Jog 500 meters then 3 Rounds 8 Half kneeling KB or DB Strict press 30 sec side plank/side 30 sec HS hold 8/8 Single arm ring rowMetcon (Weight)150 single unders 10 Strict Press 10 Weighted strict pullups 60 second plank 150 single unders 8 Strict Press 8 Weighted strict … Continue reading WOD 6/14/18

Back East CrossFit - Back East BarbellZ- Press4 - 4 - 3 - 3 - 2Clean ComplexEvery 2 minutes for 7 sets 1 Power clean + 2 Hang squat cleans

Back East CrossFit - CrossFitWarm-up (No Measure)Dynamic Calf stretch 10 reps each side 1 min sumo squat 3 Rounds 10 Goblet squats 10 Broad Jumps 10 Single arm KB or DB floor pressMetcon (AMRAP - Reps)Crossfit Mainsite WOD 5/10/18 5 rounds for reps of: 2 minutes of burpee box jumps Rest 1 minute Men: 36-in. … Continue reading WOD 6/13/18

Back East CrossFit - CrossFitWarm-up (No Measure)20 Forward/ Back Leg swings/ leg 20 Side to side leg swings/ leg 20 Kip swings 20 Lunges 20 squats 50' duck walk 20 lateral banded walks 20 band pull apartsSnatch (3 - 3 - 3 - 3 - 3)Cool DownFoam roll hips, hamstrings, quads and upper back

Back East CrossFit - CrossFitWarm Up (No Measure)Samson stretch Spider stretch Butcher block stretch Run1000 meters 2 Rounds 5 Pull ups 10 Push ups 15 Air squatsMetcon (Time)For Time 21 - 15 - 9 DB Thrusters 50s/35s # Chest to bar pullups RX plus option 21 - 15 - 9 DB Thrusters 50s/35s # 9 … Continue reading WOD 6/11/18

Back East CrossFit - EnduranceWarm-up (No Measure)3 Rounds 250 meter jog 10 Push Ups 15 Air Squats 20 Walking lungesMetcon (AMRAP - Reps)AMRAP 15 4 Person Teams 10 Calorie Sprint on Bike Rotate through team members as many times as you can in 15 minutes. Score is total calories for the teamCool DownWalk 1-2 laps … Continue reading Endurance WOD 6/10/18