WOD


5/17/2017


Posted By on May 16, 2017

CrossFit NEi – CrossFit Warm-up 400m run (vest optional) 10 banded good mornings 10 dislocates w/band 10 ab mat hamstring stretch 30 sec sampson stretch/leg 30 sec couch stretch/leg Metcon (No Measure) 12min EMOM odd – 45 sec plank even – 10 Walking Lunges Metcon (Time) 400m run 40 Deadlifts 155/105 400m run 40 Hang Power Cleans 135/95 400m run 40 Shoulder to Overhead...

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5/16/2017


Posted By on May 15, 2017

CrossFit NEi – CrossFit Warm-up Run 400 10 Air Squats 10 Dislocates 10 OHS w/pvc 10 Push Ups 10 KBS 5 Pull Ups Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squats

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5/15/2017


Posted By on May 14, 2017

CrossFit NEi – CrossFit Warm-up 2x’s High Knees Butt Kickers Frankensteins 10 Air Squats 10 Push Ups 10 Dislocates 10 KBS Push Press (20 min to find 3 rep max) Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 400m run 15 T2B 15 Front Squats 95/65 10 KBS 53/35 10 Push...

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5/13/2017


Posted By on May 12, 2017

CrossFit NEi – CrossFit Metcon (Time) Partner Wod 4 rounds each 8 Hang Power Snatches 115/80 10 Box Jumps 24/20 THEN 4 rounds each 10 Hang Power Cleans 115/80 8 Burpees THEN 4 rounds each 12 Shoulder to Overhead 115/80 20 Shoulder Taps

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5/12/2017


Posted By on May 11, 2017

CrossFit NEi – CrossFit Warm-up 20 Cal Bike 2x’s 10 Air Squats 10 Wall Balls 10 Jumping Squats 10 KBS 3 min banded hip mobility Back Squat (8×3 every 90 sec at 80%) Metcon (AMRAP – Reps) Tabata This: Wall Balls 20/14 Jump Alt Lunges Sit Ups Slam Balls 20/1020 seconds of work – 10 seconds of rest 1 min between...

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5/11/2017


Posted By on May 10, 2017

CrossFit NEi – CrossFit Warm-up Run 400 2x’s 10 Dislocates 10 Push Ups 10 Med Ball Cleans 10 Shoulder Shrugs w/bar Bench Press (5×5 @ 80%) 15min to complete Max Double-Unders (AMRAP – Reps) Max set of Unbroken Double-Unders3 Tries @ Max DU Metcon (Time) 21/15/9 Cal Row Power Snatch Double Unders rx95/65...

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