WOD


Sat 11/28/15


Posted By on Nov 28, 2015

CrossFit NEi – CrossFit Dodge Ball (No Measure) Blue – 5 jump tucks Red – 10 frankensteins Purple – 12 burpees Green – 15 air squats Orange – 20 jumping jacks Metcon (Time) 50-40-30-20-10 wall balls 20/14# box jumps 24/20″ kbs 53/35#You may complete this as a partner WOD or...

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Black Friday


Posted By on Nov 27, 2015

CrossFit NEi – CrossFit (No Measure) 400m Run 2 x’s 10 air squats 10 push-ups 10 kb’s 44/26 Mobility Turkish Get Up (1-1-1-1-1) 15 mins to find 1rm, performed on both sides Metcon (Time) 800m run 10 Turkish get-ups 53/35 400m run 20 Goblet squats 53/35 200m run 30 Kettlebell swings...

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Turkey WOD


Posted By on Nov 26, 2015

CrossFit NEi – CrossFit (No Measure) Metcon (Time) any order you want 200 m run with wall ball at start, 5min, 13min, 20min and 25min 100 push ups 100 sit ups 100 cal row 100 slam balls 20/10 100 wall balls 20/14 100 jump lunges 100 leg levers 100 jump rope 100 air...

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Wed 11/25/15


Posted By on Nov 25, 2015

CrossFit NEi – CrossFit (No Measure) run/row/bike 4 mins banded shoulder distraction banded passthroughs scap pulls up dog/down dog Muscle-ups (12 muscle ups or progressions) 15 mins working on form Metcon (AMRAP – Reps) 10 rounds 1 min row for calories 1 min v-upsScore is total calories rowed + reps of...

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Tue 11/24/15


Posted By on Nov 24, 2015

CrossFit NEi – CrossFit (No Measure) Row 500m 2x 10 pvc dislocates 15 air squats 30 sec handstand hold mobility: 1 min pigeon pose (each leg) Back Squat (7×3) 20 mins, starting at 60% of 1rm Metcon (Time) 5 rounds for time: 6 hspu 7 burpee box jumps 24/20″ 8 toes to...

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Mon 11/23/15


Posted By on Nov 23, 2015

CrossFit NEi – CrossFit (No Measure) 400m run 3x with barbell 3 snatch grip deadlift 3 hang power snatch 3 overhead squat 3 mins shoulder mobilityReview snatch technique Snatch (25 mins to find 1rm) Metcon (Time) 4 rounds for time: 400m run 15 power snatch...

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