WOD


6/30/2017


Posted By on Jun 29, 2017

CrossFit NEi – CrossFit Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double...

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6/29/2017


Posted By on Jun 28, 2017

CrossFit NEi – CrossFit Warm-up 2x’s Row 250m 10 Air Squats 5 Banded Good mornings 5 KB Deadlifts 5 KBS Ab Mat Hamstring Stretch 3 min Banded Hip Mobility Front Squat (7@60%, 5@70%, 3@80%, 1@90%) Metcon (Time) 10,9,8..3,2,1 Deadlift 185/130 T2Bar then 3 Rounds 10 KBS 53/35 20 Double...

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6/28/2017


Posted By on Jun 27, 2017

CrossFit NEi – CrossFit Warm-up Row,Run or Jump Rope 10 Air Squats 10 Dislocates 10 Ring Rows 10 Step Ups Length of the floor 1 arm OH kb lunges 2 Wall Walks Metcon (Weight) 12 min EMOM 0dd – 8 Hvy db snatches Even – 10 box jump overs Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 6 HSPU 6 Pull Ups 9 Squat Cleans 115/85 12 T2B (scale: T2rig w lift at the end) 12 Box...

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6/27/2017


Posted By on Jun 26, 2017

CrossFit NEi – CrossFit Metcon (Time) 2 Rounds 30 Overhead Squats 75/55 30 Sumo Deadlift High Pull 75/55 30 Hang Squat Cleans 75/55 30 Shoulder to Overhead 75/55 Rx+ 3 rounds – 25 min time cap

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6/26/2017


Posted By on Jun 25, 2017

CrossFit NEi – CrossFit Warm-up Run 400 or Row 500 10 Air Squats 10 Walking Lunges 10 KBS 10 Pull Ups 3 min Banded Hip Mobility Back Squat (7@60%, 5@70%, 3@80%, 1@90%) Metcon (Time) 3 Rounds 800m run 21 Power Cleans 155/105 25 min TIME CAPScale Options: 1. Scale the run 2. Scale the weight (trying to get faster) 3. Lift hvy but 15 reps (trying to get...

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6/24/2017


Posted By on Jun 23, 2017

CrossFit NEi – CrossFit Metcon (Time) Partner WOD Row 1000m 90 Double Unders 80 Deadlifts 135/95 70 Sit Ups 60 Back Squats 135/95 50 Hand Release Push Ups 40 Push Press 135/95 30 Wall Balls 20/14

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