WOD


8/14/2017


Posted By on Aug 13, 2017

CrossFit NEi – CrossFit Warm-up Run 400 10 Air Squats 10 Push Ups 10 Wall Balls 30 Sec Sampson Stretch 30 Sec Calf Stretch 3 min mobility Squat Clean (8@65%, 6@70%,4@75%, 2@80%, 2@85%) ALL SINGLES – Really concentrating on SPEED under the bar Metcon (Time) 3 Rounds 400m run 10 T2B 15 Wall...

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8.12


Posted By on Aug 11, 2017

CrossFit NEi – CrossFit Metcon (Time) Partner Wod 100 cal row | plank 80 du’s | Rest 60 Wallballs | crab plank 40 Burpee Slam balls | Rest 200 Farmer’s carry 53/35 | both

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8/11/2017


Posted By on Aug 10, 2017

CrossFit NEi – CrossFit Warm-up Run or Row 10 Air Squats 10 Walking Lunges 10m Bear Crawl 10 Push Ups 3 min banded hip mobility Back Squat (5×3) 5 Heavy working sets of 3. Record heaviest 3 Metcon (AMRAP – Rounds and Reps) 15m AMRAP 10 Seated DB Shoulder Press 35/25 15 Walking Lunges 35/25 10 Push Ups 15...

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8/10/2017


Posted By on Aug 9, 2017

CrossFit NEi – CrossFit Warm-up Run 400 2x’s 10 Dislocates 10 Step Ups 10 KBS 10 Goblet Squats pvc partner shoulder stretch Squat Snatch Power Snatch Metcon (Time) 4 Rounds 9 Power Snatch 115/75 (rx+squat) 12 Box Jumps 15 Toes to Bar

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8/09/2017


Posted By on Aug 8, 2017

CrossFit NEi – CrossFit Warm-up Run or Row 10 Dislocates 10 Banded Good Mornings 10 Step Ups 10 Walking Lunges 10 Push Ups then 2 Rounds 10 Box Jumps 24/20 10 DB OH Walking Lunges 35/25 Linda (Time) 10-9-8-7-6-5-4-3-2-1: Deadlift ,1.5 Body Weight Bench Press, Body Weight Clean, 3/4 Body...

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8/08/2017


Posted By on Aug 7, 2017

CrossFit NEi – CrossFit Warm-up 2x’s Row 250 10 Dislocates 10 KBS 10 Walking Lunges 10 Push Ups 3 min Shoulder mobility Push Press (20 min to fine 1 rep max) Metcon (Time) 3 rounds 12 cal row 24 Pull Ups 6 Push Press 135/95

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