WOD


9/13/2017


Posted By on Sep 12, 2017

CrossFit NEi – CrossFit Warm-up Run 400 or Row 500 10 Banded good mornings 10 Push Ups 10 Walking Lunges 30 Sec Sampson Stretch/leg 30 Sec Calf Stretch/leg with bar 10 Deadlifts 10 Power Cleans 10 Shoulder to Overhead Metcon (Time) Run 400 75 Sit Ups 50 Deadlifts 135/95 (rx+155/105) 25 Push Ups Run 400 40 Sit Ups 30 Power Cleans 135/95 (rx+155/105) 20 Push Ups (rx+ HSPU) Run 400 20 Sit Ups 15 Push Ups 10 Ground to Overhead...

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9/12/2017


Posted By on Sep 11, 2017

CrossFit NEi – CrossFit Snatch Balance 15 min to find 1 rep max Metcon (AMRAP – Rounds and Reps) 15 min Amrap 10 Russian KBS 70/53 12 Toes to bar 15 DB Walking Lunges 45/35

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9/11/2017


Posted By on Sep 10, 2017

CrossFit NEi – CrossFit Warm-up Row 500 10 Air Squats 10 Dislocates 10 Push Ups 10 Walking Lunges 10 KBS 5 min banded hip/shoulder mobility Back Squat (4×5) Increasing weight each set Slim Cindy (AMRAP – Rounds and Reps) 10 min AMRAP 5 Pull Ups 10 Push Ups 15 Air...

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9/09/2017


Posted By on Sep 8, 2017

CrossFit NEi – CrossFit Metcon (No Measure) Partner Wod – Lets do this Metcon (Calories) 6 min Max Cal Row Metcon (Time) 30 2 Cleans/3 Front Squats 95/65 40 Tire Flips 50 Hand release Push Ups 60 DB Snatches 45/35

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9/08/2017


Posted By on Sep 7, 2017

CrossFit NEi – CrossFit Warm-up Row 500 10 Banded Good Mornings 10 Push Ups 10 Step Ups 10 Jumping Squats 30 sec Couch Stretch 3 mins mobility Metcon (No Measure) 12 min EMOM Min 1 – 20 Double Unders Min 2 – 30 sec Handstand Hold Min 3 – 12/10 Cals on Bike Metcon (Time) 3 Rounds 9 HSPU 12 Deadlifts 225/155 15 Box Jumps...

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9/07/2017


Posted By on Sep 6, 2017

CrossFit NEi – CrossFit Warm-up Run 400 2x’s Bear Crawl 10 Dislocates 10 Sit Ups 10 Slam Balls 5 Pull Ups Seated Dumbell Press (10@65%, 8@70%,6@75%, 4@80%, 2@85%) Metcon (Time) 4 Rounds 400m run 12 Hang Cleans 135/95 24...

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