WOD


12/09/2017


Posted By on Dec 9, 2017

CrossFit NEi – CrossFit Metcon (AMRAP – Rounds and Reps) Donut Mania partner Wod 30 min AMRAP 40 Thrusters 95/65 80 Sit Ups 40 Wall Balls 20/14 80 Lunges 40 Shoulder 2 Overhead 95/65 80 Russian Twist Eat 4 Munchkins

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12/08/2017


Posted By on Dec 8, 2017

CrossFit NEi – CrossFit Warm-up 2x’s High Knees Butt Kickers Frankensteins 10 Air Squats 10 Push Ups 10 Dislocates 10 Wall Balls 10 Ring Rows Bench Press (5×5 Every 2 min) 75%-80% Metcon (Time) 20 GHD’s then 3 Rounds 9 Hang Power Cleans 135/95 15 Pull Ups 21 Wall Balls 20/14 then 20...

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12/07/2017


Posted By on Dec 7, 2017

CrossFit NEi – CrossFit Gymnastics 12 min EMOM Odd – 3 to 5 Ring Dips Even – 10 Toes to Bar Metcon (Time) 25 Hand Release Push Ups then 3 Rounds 50 Air Squats 250m Row then 25 Hand Release Push...

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12/06/2017


Posted By on Dec 6, 2017

CrossFit NEi – CrossFit Warm-up 3 min Jump Rope 10 Air Squats 10 Step Ups 10 Dislocates 10 Ring Rows 5 Pull Ups hip and shoulder mobility Squat Clean (5@70%, 5@75%, 5@80%) All Singles – work on speed under the bar. If you cant get it under fast – go lighter. Metcon (Time) 5 Rounds 5 Squat Cleans 135/95 7 Box Jump Overs 24/20 9 HSPU 25 Double...

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12/05/2017


Posted By on Dec 5, 2017

CrossFit NEi – CrossFit Warm-up Run 400m 10 Step Ups 10 Hand Release Push Ups 10 Dislocates 10 Walking Lunges 10 KBS 10 Med Ball Squat Cleans 3 min banded shoulder mobility Shoulder Press (5-5-3-3-1-1-1) 1st set of 5 should be at least 65% Metcon (Time) 60 KBS 53/35 50 Box Jumps 24/20 40 Push Ups 30 Med Ball Squat Cleans 20/14 20 Hang Power Cleans 135/95 100 ft OH Lunge with plate...

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12/04/2017


Posted By on Dec 4, 2017

CrossFit NEi – CrossFit Front Squat (15 min Emom) Min 1 – 10 front squats @ 50% 1 rep max Min 2 – 20 of some type of ab work Min 3 – rest Metcon (AMRAP – Reps) 7 min AMRAP 10 Power Cleans 95/65 20 Push Ups Rest 3 min 5 min AMRAP 5 Power Cleans 135/95 10 Bar over...

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