WOD


6/15/2017


Posted By on Jun 14, 2017

CrossFit NEi – CrossFit Warm-up Row 250m 2min Jump Rope 10 Dislocates 10 Push Ups 10 Banded Good Mornings 3 min mobility Shoulder Press (6@80/85%) Metcon (Time) 5 Rounds 100 Singles 10 Bench Press 155/105 10 Deadlift 225/155

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6/14/2017


Posted By on Jun 13, 2017

CrossFit NEi – CrossFit Warm-up Run 400 Butt Kickers Frankensteins 10 Air Squats 10 Push Ups Ab Mat Hamstring Stretch Calf Stretch Murph – altered (Time) 1 Mile Run 100 Push Ups 200 Sit Ups 300 Air Squats 1 Mile RunRx – unpartitioned (40min Time Cap) Scale: partitioned is easier than unpartitioned 1. 20 rounds – 5 push, 10 sit, 15 air 2. 800m plus option 1 3. scale runs and 10 rounds of option...

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6/13/2017


Posted By on Jun 12, 2017

CrossFit NEi – CrossFit Warm-up Run 400 2x’s 10 air squats 10 dislocates 10 kbs 5 burpees 15 leg levers 3 min mobility Clean Complex (10 sets increasing) 1 Clean + 1 Hang Clean + 1 Jerk Metcon (AMRAP – Reps) 5 – 2 min AMRAPS 3 Hang Power Cleans 135/95 6 S2O 9 Front Squats Max Burpees with remaining timerest 2 min between...

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6/12/2017


Posted By on Jun 11, 2017

CrossFit NEi – CrossFit Warm-up Run 400 2x’s 10 dislocates 10 OHS w pvc 10 ring rows 10 wall balls 3min shoulder mobility Squat Snatch (20 min to find 1 rep max) Metcon (Time) 3 Rounds 21 Power Snatches 115/80 15 Toes to Bar 9 Chest to Bar20 min Time Cap rx – 15 min Time...

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6/10/2017


Posted By on Jun 9, 2017

CrossFit NEi – CrossFit Metcon (Time) Team Challenge Sledgehammers DB Thrusters Tire Flips DB Lunges Sit Ups

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6/09/2017


Posted By on Jun 8, 2017

CrossFit NEi – CrossFit Warm-up Run or Row 10 banded good mornings 5 Burpees 10 ring rows 10 dislocates 10 step ups Deadlift (14 min emom every 2 min) Metcon (Time) 3 Rounds 5 C&Js 155/105 10 Burpees 15 Box jumps 24/20 20 Pull Ups 400m...

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