WOD


5/25/2017


Posted By on May 24, 2017

CrossFit NEi – CrossFit Warm-up Run 400 or Row 500 2x’s 10 Air Squats 10 Wall Balls 10 KBS Swings 10 banded good mornings 3 min hip mobility Front Squat (3×10@60% ) We did this with Back Squat last week Metcon (Time) Run 800m 3 rounds 15 Wall Balls 20/14 15 Sumo Deadlift High Pull 70/53kb Run...

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5/24/2017


Posted By on May 23, 2017

CrossFit NEi – CrossFit Warm-up Run 400 Butt Kickers High Knees Bear Crawl Crab Walk 10 Air Squats 10 Dislocates 10 OHS w/ pvc 10 Ring Rows Metcon (Time) 10 Rounds 3 Handstand Push Ups (1:1 prog) 2 Squat Cleans 135/95 1 Rope Climb (3:1 prog) rx+ 15 Rounds 3 Handstand Push Ups 2 Squat Cleans 155/105 1 Rope...

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5/23/2017


Posted By on May 22, 2017

CrossFit NEi – CrossFit Warm-up Row 500 2x’s 10 dislocates 10 air squats 5 pull ups 3min banded hip mobility —————————– As a group: warm up/go over power snatch/OHS/squat snatch 1 OHs + 1 Squat Snatch (Weight) 10 min EMOM 1 OHS + 1 Squat SnatchWorking on technique before worrying about weight Metcon (Time) 4 Rounds 10 Power Snatches 95/65 10 T2B 200m row 10 Pull...

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5/22/2017


Posted By on May 21, 2017

CrossFit NEi – CrossFit Warm-up Row 500 2x’s 15 Dislocates 15 Box Step Ups 10 Ab Mat sit Ups 3min Shoulder mobility Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24″In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009To learn more about Jack click here115/80 53/35 24/20 Metcon (Time) 3 Rounds 20 GHD’s...

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5/19/2017


Posted By on May 18, 2017

CrossFit NEi – CrossFit Back Squat (3×10 @60%) rest 4 min between sets Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 10 Chest to Bar 15 GHD’s 10 Walking OH Lunges 45/35

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5/18/2017


Posted By on May 17, 2017

CrossFit NEi – CrossFit Warm-up Row 500m 20 Double Unders or 40 singles 10 Push Ups 10 Walking Lunges 3 min Foam Rolling 3min Banded Hip Mobility Metcon (No Measure) 12 Min EMOM odd – 5 dips even – 15 leg levers Metcon (Time) 3 Rounds – rest 1 min between rounds 25 Double Unders 15 Bench Press 135/95 500m...

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