WOD


7/25/2017


Posted By on Jul 24, 2017

CrossFit NEi – CrossFit Warm-up 2x’s 250m Row 10 Air Squats 10 Ring Rows 10 KBS 10 Goblet Squats 5 Wall Balls 5 Pull Ups 3 min banded hip mobility Metcon (AMRAP – Rounds) 12 Min EMOM 0dd min – 10 Thrusters 95/65 Even min – 10 Toes to Bar scale – Hanging Knee raisesSCORE – each min is a round. Need to complete all 10 in that minute for round to count. Perfect score would be a 12 Metcon (AMRAP...

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7/24/2017


Posted By on Jul 23, 2017

CrossFit NEi – CrossFit Back Squat (5×5 @ 70%-80%) all 5 sets at same weight.. if you drop weight – record lowest weight Metcon (Time) 30 Cal Row 40 Sit Ups (Rx+ GHD’s) 30 S2O 115/75 (Rx+ 135/95) 40 Sit Ups (Rx+ GHD’s) 30 Calorie Row12min time cap to hit RX+

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7/21/2017


Posted By on Jul 20, 2017

CrossFit NEi – CrossFit Warm-up 1 mile run or 2000m row 10 min mobility warm up elements of Jordan Jordan (Time) 100 KBS 53/35 100 Sit Ups 100 Air Squats 100 Push Ups

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7/20/2017


Posted By on Jul 19, 2017

CrossFit NEi – CrossFit Metcon (No Measure) Tire Flipping Metcon (Time) 3 Rounds 18 Pull Ups 12 HSPU 9 Thrusters 115/75

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7/19/2017


Posted By on Jul 18, 2017

CrossFit NEi – CrossFit Warm-up Run 400 2x’s 10 air squats 10 walking lunges 10 push ups 10 wall balls 3min banded hip mobility Bench Press 15 min Benching of your choice…go heavy or go reps or a little of both. Metcon (Time) 400m Run 21 Front Squats 95/65 21 GHD’s 400m Run 11 Front Squats 11GHD’s 10 Front Squats 10 GHD’s 400m 8 Front Squats 8 GHD’s 7 Front Squats 7 GHD’s 6 Front Squats...

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7/18/2017


Posted By on Jul 17, 2017

CrossFit NEi – CrossFit Warm-up Run 400 2x’s 10 Dislocates 10 Air Squats 10 Ring Rows 10 Step Ups 10 KBS Power Snatch (3-3-3-3-3) Metcon (AMRAP – Rounds and Reps) 14 min AMRAP 5 Power Snatch 115/75 10 Chest to Bar 15 Burpee Box Jump...

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