WOD


9/05/2017


Posted By on Sep 4, 2017

CrossFit NEi – CrossFit Warm-up Run 400m 10 Dislocates 10 Push Ups 10 Air Squats 5 Pull Ups 3 min banded shoulder mobility Shoulder Press (10@65%, 8@70%,6@75%, 4@80%, 2@85%) Metcon (Time) 5 Rounds 4 Shoulder to Overhead 135/95 5 Burpee over Bar 6 Toes to...

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9/04/2017


Posted By on Sep 3, 2017

CrossFit NEi – CrossFit Bench Press (20 min to find a 2 rep heavy) Metcon (Time) 3 rounds 50 oh lunges 45/25 50 air squats 50 kb deadlifts 70/53

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9/02/2017


Posted By on Sep 1, 2017

CrossFit NEi – CrossFit Metcon (Time) Partner Madness 2 Rounds 75 Walking Lunges 60 Toes to Bar 45 Push Ups 75 Wall Balls 20/14 60 GHD’s 45 Pull Ups 75 Air Squats 60 Leg Levers 45 Box Jumps 24/20

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9/01/2017


Posted By on Aug 31, 2017

CrossFit NEi – CrossFit Warm-up Run 400 10 Banded Good Mornings 10 Push Ups 10 Ab Mat Hamstring Stretch 10 KBS 10 Air Squats 30 Sec Samson Stretch Metcon (AMRAP – Reps) Tabata Deadlift 75/55 Metcon (No Measure) Weighted Plank 6×30 seconds – 10sec rest Metcon (Time) 21-15-9 Kbs 70/53 Burpees Rest 5 min 21-15-9 Deadlifts 225/155 400m run between...

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8/31/2017


Posted By on Aug 30, 2017

CrossFit NEi – CrossFit Warm-up High Knees Butt Kickers Frankensteins 10 Dislocates 10 KBS 10 Ring Rows 3 min banded shoulder mobility Metcon (No Measure) 12 Min EMOM odd : 5-10 Pull Ups (your hardest version) even: 10-20 Double Unders Metcon (AMRAP – Reps) 10 Rounds 1 Minute of Row – calories 15 Seconds rest 30 Seconds of Hang Cleans 135/95 15 Seconds rest Total is # of calories and Hang...

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8/30/2017


Posted By on Aug 29, 2017

CrossFit NEi – CrossFit Metcon (Weight) 10 min EMOM odd – 10 db snatches even – Farmers Carry around rig record db weight – then farmers carry weight in comments Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 5 Push Press 95/65 10 Toes to Bar 15 Back Squat...

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