WOD


9/25/2017


Posted By on Sep 24, 2017

CrossFit NEi – CrossFit Warm-up Run 800m 10 Air Squats 10 Push Ups 10 KBS 10 Step Ups 30 sec Samson Stretch/leg 30 sec Pigeon Pose/leg Back Squat (25 min to find 1 rep max) Metcon (AMRAP – Rounds and Reps) 9 min AMRAP 9 Russian KBS 53/35 9 Hand Release Push Ups 9 Russian KBS 53/35 9 Box Jumps...

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9/22/2017


Posted By on Sep 21, 2017

CrossFit NEi – CrossFit Sumo Deadlift High Pull (5×5 increasing weight each set) Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 3 pull ups/3 dips – 3 Power Cleans 135/95 3 pull ups/3 dips – 6 Power Cleans 135/95 3 pull ups/3 dips – 9 Power Cleans 135/95 etc…keep adding 3 power...

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9/21/2017


Posted By on Sep 20, 2017

CrossFit NEi – CrossFit Warm-up Row 500 or Run 400 10 Push Ups 10 Air Squats 10 Dislocates 30 Sec Sampson Stretch/leg 5 Wall Walks 3min mobility 20 Pull Ups Metcon (No Measure) 20 min to work on any lift Metcon (Time) 40/30/20/10 Push Ups Ab Mat Sit Ups Air...

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9/20/2017


Posted By on Sep 19, 2017

CrossFit NEi – CrossFit Warm-up Run 400 10 Push Ups 10 Walking Lunges 10 Ring Rows 10 Sit Ups 10 Wall Balls 10 Box Pistols 3min Shoulder mobility Push Press (3 reps @65%,70%,75%,80%,85%) Metcon (Time) 3 Rounds 400m run 10 Bench Press 135/95 (rx+ 165) 10 Pistols 10 KBS 53/35 10 Wall Balls 20/14 15 GHD’s *RX+ – 2 Bar muscle ups at the end of each...

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9/19/2017


Posted By on Sep 18, 2017

CrossFit NEi – CrossFit Warm-up High Knees Butt Kickers Frankensteins 10 Air Squats 10 Push Ups 10 KBS 10 Step Ups 5 Pull Ups 3min banded hip mobility Front Squat (20 min to find 1 rep max) Metcon (AMRAP – Rounds and Reps) 15 Min Amrap 3 HSPU 6 Pull Ups 9 Squat Cleans 115/85 12 T2B 15 Box Jumps...

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9/18/2017


Posted By on Sep 17, 2017

CrossFit NEi – CrossFit Warm-up Row 500 or Run 400 10 Air Squats 10 Dislocates 10 Push Ups 10 MTN Climbers w/ bar 10 Shoulder Shrugs 10 Push Press Hang Clean (3@70%, 3@75%, 3@80%, 3@85%, 3@90%) Catch in a squat all singles Metcon (Time) 4 Rounds 10 DB Push Press 35/25 15 DB Squats 35/25 20 MTN Climbers 25 Double Unders...

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