WOD


8/07/2017


Posted By on Aug 6, 2017

CrossFit NEi – CrossFit Warm-up Run or Row 10 Air Squats 10 Dislocates 10 OHS w/pvc 10 Ring Rows 3 min banded hip mobility 1 Power Clean + 1 Front Squat +1 Jerk (20 min to find heavy) 1 Power Clean + 1 Front Squat +1 Jerk Metcon (Time) 3 Rounds 8 Power Clean & Jerks 155/105 40 Air Squats 80 Double Unders...

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8/05/2017


Posted By on Aug 4, 2017

CrossFit NEi – CrossFit Metcon (Time) Partner Wod 75 Back Squat from rack 185/125 75 Push Ups 75 Hang cleans 155/105 75 Toes to Bar 75 Push Jerks 155/105 75 Sit Ups

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8/04/2017


Posted By on Aug 3, 2017

CrossFit NEi – CrossFit Warm-up Run 400 Frankensteins 10 Toe Touches 10 Walking Lunges 10 Push Ups 30 sec sampson stretch 30 sec hang Metcon (No Measure) Bring Sally Up Deadlift 95/65 Metcon (No Measure) 10min EMOM odd – 6 pistols even – 6 Burpees Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 10 Bench Press 135/95 12 Jump Alt Lunges 14 Russian Twist...

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8/03/2017


Posted By on Aug 2, 2017

CrossFit NEi – CrossFit Warm-up Run 400 or Row 500 2x’s 10 Air Squats 10 KBS 10 Step Ups 10 Box Dips 10 Push Ups Sled Pull for Time 15m (Time) Seated Sled pull 15m Metcon (Time) 500m Row 3 Rounds 25 Ghd’s 20 Hand Release Push Ups 15 Box Jumps 24/20 10 Ring Dips 500m...

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8/02/2017


Posted By on Aug 1, 2017

CrossFit NEi – CrossFit Warm-up Row 250 30 singles 20 Double Unders Bear Crawl 5 Ring Rows 10 Banded Good Mornings 10 KB Deadlifts 10 Pull Ups Ab Mat Hamstring Stretch Bradshaw (Time) 10 rounds for time of: 3 Handstand Push-ups 6 Deadlifts, 225 # 12 Pull-ups 24 Double-undersIn honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009To learn more about...

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8/01/2017


Posted By on Jul 31, 2017

CrossFit NEi – CrossFit Warm-up 400m Run 2x’s 10 Air Squats 10 Walking Lunges 10 Scap Pulls 10 Sumo Deadlift High Pulls w/kb Farmers carry – 2 lengths of gym 3 min banded hip mobility Back Squat (5×3 3 sec pause) 60%, 70%,80%,75%,85% Metcon (Time) 20 Squat Cleans 135/95 20 Sit Ups 10 Hang Cleans 30 Sit Ups 5 Power Cleans 40 Sit...

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