WOD


Sat 12/5/15


Posted By on Dec 5, 2015

CrossFit NEi – CrossFit Metcon (Time) 40-30-20 Step Ups Overhead Lunges 45/25 Push Press 45/35 Double Unders Metcon (Time) Partner Wod 125 calorie row Partner Farmer carries 45/35 db 200m

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Fri 12/4/15


Posted By on Dec 4, 2015

CrossFit NEi – CrossFit Dynamic Lap (No Measure) High knees, butt kicker, frankensteins, 10 pushups, 10 squatsDynamic Lap 2x 3 mins ankle/hamstring mobility Metcon (Time) a) 4 rounds for time: 400m run 20 ghd situps 25 push-ups 30 air squatsScale for GHD sit-ups is leg levers/knee raises. b) 8 wall...

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Thurs 12/3/15


Posted By on Dec 3, 2015

CrossFit NEi – CrossFit (No Measure) Row 500m Leg Swings/Arm Circles 3 mins hip/shoulder mobility Front Squat (10 min EMOM, 3 reps at 70% of 1rm) Metcon (Time) “Heavy Fran” 15-12-9 Thrusters 115/85# Pull-ups RX+ 135/95, Chest-to-bar pu’sCash Out Accumulate 90 seconds of an...

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Wed 12/2/15


Posted By on Dec 2, 2015

CrossFit NEi – CrossFit (No Measure) Run 400m Burgener warm-up with barbell Snatch 3 position (5×3) 3 position snatch is high hang, low hang, floor. 20 mins Metcon (Time) 5 rounds for time: 20 wall ball shots 20/14# 5 squat snatches 105/75# rest 2 minsCash Out: 3 rounds of 30 leg levers, 30 second...

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Tue 12/1/15


Posted By on Dec 1, 2015

CrossFit NEi – CrossFit (No Measure) Slam ball conga line – 2x 15 banded good mornings ab-mat hamstring drill Deadlift (10 min EMOM, 3 reps at 70% of 1rm) Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 10 kbs 53/35# 15 knees to elbow 20 jumping lunges 25 calorie rowCash Out: 3 rounds max unbroken push-ups, with 1 min rest in between each...

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Mon 11/30/15


Posted By on Nov 30, 2015

CrossFit NEi – CrossFit (No Measure) Run/row/bike 3 mins 3 rds with barbell: 3 power clean 3 front squat 3 push jerks 3 split jerk Clean and Jerk (25 mins to find 1rm) Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 3 Power Snatch 115/85# 6 C&J 115/85 9 chest to bar pull-ups 54 double undersRx+ is 135/105# (3:1...

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