WOD


6/07/2017


Posted By on Jun 6, 2017

CrossFit NEi – CrossFit Warm-up Run 400 2x’s 10 Dislocates 10 Push Ups 10 Walking Lunges 10 Ring Rows 10 Russian Twist w/kb Bench Press (5 rep max – 10@55%, 10@65%, 5@70%,5@75%,5@80-85%) Your 5 @ 80-85% should be a 5 rep max Metcon (Time) 4 Rounds 20 db power snatches 50/35 (alternating) 20 double unders (3:1) 20 overhead lunges 45/35 (stationary) 20 double unders...

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6/06/2017


Posted By on Jun 5, 2017

CrossFit NEi – CrossFit Warm-up 2x’s High Knees Butt Kickers Frankenstiens 10 Air Squats 10 Push Ups 10 Step Ups 3 min Banded Hip Mobility Metcon (Weight) 12 min EMOM odd – 12 DB rows even – Farmers Carry Metcon (Time) 10-9-8-7…3-2-1 Front Squats 95/65 S2O 95/65 Box Jumps...

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6/05/2017


Posted By on Jun 4, 2017

CrossFit NEi – CrossFit Warm-up Row 500m 10 Dislocates 10 Air Squats 10 Scap Pulls 10 Shoulder Shrugs/bar 10 Ring Rows 3min Banded Shoulder Hang Power Clean (2-2-2-2-2-2) 60%, 65%, 70%, 75%, 80%, 85% Metcon (Time) 5 Rounds 15 Toes to bar 10 Power Cleans 155/105 5 Bar facing burpees 1 min...

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6/03/2017


Posted By on Jun 2, 2017

CrossFit NEi – CrossFit Metcon (Time) Partner WOD Run 800m 80 Double Unders 80 Sit-Ups Run 600 60 Shoulder to Overhead 95/65 60 Wall Balls 20/14 Run 400m 40 Toes to Bar 40 Burpees Run 200m 20 Push Ups 20 Air Squats

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6/02/2017


Posted By on Jun 1, 2017

CrossFit NEi – CrossFit Warm-up Run 400 or Row 500 2x’s 10 Walking Lunges 10 Dislocates 10 KBS 10 OHS w/pvc 3min mobility Push Press (12 min EMOM) odd – 3 Push Press 80-85% even – 10 GHD’s Metcon (Time) 2 Rounds 800m run 30 Jump Alt Lunges (rx+ 20/15db) 30 Cal Row 30 KBS 53/35 (rx+70/53) rest 3...

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6/01/2017


Posted By on May 31, 2017

CrossFit NEi – CrossFit Warm-up Run 400m 10 banded good mornings 10 ab mat hamstring stretch 10 air squats 10 ring rows 5 pull ups 3 min mobility Deadlift (6×3 ) 60%, 65%, 70%, 75%, 80%, 85% Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 5 Power Cleans 135/95 10 C2B 40 Ab Mat Sit Ups Rx+ 185/125 3 Ring Muscle...

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