WOD


6/23/2017


Posted By on Jun 22, 2017

CrossFit NEi – CrossFit Bulger (Time) 10 Rounds for time of: 150m Run 7 Chest-To-Bar Pull-ups 7 Front Squats, 135# 7 Handstand Push-upsIn honor of Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, died July 3, 2009To learn more about Bulger click hereRun – 1st intersection Front Squat...

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6/22/2017


Posted By on Jun 21, 2017

CrossFit NEi – CrossFit Warm-up Row 500m 10 banded good mornings 10 dislocates walk 4 lengths of gym with plate overhead ab mat hamstring stretch 10 walking lunges 10 jumping pull ups 3 min w/pvc or light bar going over split jerk and speed under the bar Split Jerk (2 singles EMOM for 12 min) Working on technique – 80% of 1 rep max – lower if necessary. Metcon (Time) 4 rounds 5 Deadlifts 275/185 10 GHD’s 15...

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6/21/2017


Posted By on Jun 20, 2017

CrossFit NEi – CrossFit Front Squat (5,5,5,5,5,5) Metcon (Time) 20/15/10/5 Push Ups Squat Cleans 135/95 Wall Balls 20/14

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6/20/2017


Posted By on Jun 19, 2017

CrossFit NEi – CrossFit Squat Snatch (7 rds – Every 90 sec – 3 singles) 60%,65%,70%,80%,80%,85%,85% Metcon (AMRAP – Rounds and Reps) 20 min AMPRAP 20 Power Snatches 95/65 30 Toes to Bar 40 Power Cleans 95/65 50 Sit Ups

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6/19/2017


Posted By on Jun 18, 2017

CrossFit NEi – CrossFit Push Press (20 min to find a 5 rep max) Warm-up Run 400 10 Air Squats 10 Dislocates 10 Step Ups 10 Push Ups 3 min banded shoulder mobility Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 200m Run 10 Burpee Box Jumps 24/20 15 Push Press 95/65 5 Burpee Box Jumps 24/20 5 Push Press...

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6/16/2017


Posted By on Jun 15, 2017

CrossFit NEi – CrossFit Warm-up Run 400 10 Air Squats 10 Walking Lunges 10 Ring Rows 10 Wall Balls 10 Step Ups 3 min banded hip mobility Hang Clean (12 Min EMOM) Odd – 3 Hang Squat Cleans @ 80% Even – 6 Strict Toes to Bar Metcon (AMRAP – Reps) 90 sec each for max reps Wall Balls 20/14 Box Jumps 24/20 Push Press 115/80 Hang Power Cleans 135/95 Cal Row Rest 2 min between each...

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