WOD


10/11/2017


Posted By on Oct 10, 2017

CrossFit NEi – CrossFit Warm-up High Knees Butt Kickers Frankensteins 10 Squats 10 Push Ups 10 Walking Lunges 10 Dislocates 30 Sec Couch Stretch/leg 10 Scap Pulls Push Press (25 min to find 3 rep max) DG (AMRAP – Rounds and Reps) 10-Minute AMRAP: 8 Toes-To-Bar 8 Dumbbell Thrusters, 35# 12 Dumbbell Walking Lunges, 35#In honor of U.S. Air Force Major Walter David Gray, 38, died on August 8, 2012To learn more about DG click...

Read More

10/10/2017


Posted By on Oct 9, 2017

CrossFit NEi – CrossFit Warm-up Run 400 10 Air Squats 10 Step Ups 10 Wall Balls 10 Box Dips 3 min Hip Mobility Back Squat (10@65%, 5@75%, 5@75, 5@80%) Metcon (Time) 50 Double Unders then 3 rounds 20 Unbroken Wallballs 20/14 (5 burpee penalty) 20 DB rows 35/25 20 Box Jumps 24/20 then 50 Double...

Read More

10/09/2017


Posted By on Oct 8, 2017

CrossFit NEi – CrossFit Warm-up Row 500 10 Dislocates 10 Air Squats 10 KBS 10 KB Deadlifts 5 Pull Ups Sumo Deadlift High Pull (10@65%, 8@70%,6@75%, 4@80%, 2@85%) Metcon (AMRAP – Reps) Alternating Tabata Hang Power Clean 75/55 (rx+95/65) Front...

Read More

10/06/2017


Posted By on Oct 5, 2017

CrossFit NEi – CrossFit Warm-up Run 400 or Row 500 10 Dislocates 10 Air Squats 10 Push Ups 10 Pull Ups 10 Wall Balls 3 Min mobility Seated Dumbell Press (8/6/4/2/2/2) Metcon (Time) 4 Rounds 15 Cal Row 20 Wall Balls 20/14 25 Ab Mat Sit Ups

Read More

10/05/2017


Posted By on Oct 4, 2017

CrossFit NEi – CrossFit Warm-up Run 400 10 Walking Lunges 10 Slam Balls 10 Step Ups 10 Pull Ups 30 Sec Sampson Stretch 3 Min mobility Metcon (Weight) 12 Min Emom odd – 12 Walking Lunges even – 15 Double Unders/attemptsRecord lightest weight of walking lunges – objective is to keep same heavy weight Metcon (Time) 3 Rounds 400m run (rx+1 run with 20/10 slam ball) 30 DB rows 35/25 (15/arm) (rx+45/35) 20 Slam Balls...

Read More