WOD


5/10/2017


Posted By on May 9, 2017

CrossFit NEi – CrossFit Metcon (No Measure) Don’t be scared…This can be as simple or as hard as you want it. Let’s push ourselves just a little!!! Warm-up Run 400 10 Air Squats 10 Dislocates 5 Ring Rows 5 Push Ups 5 Pull Ups 3min banded hip/shoulder Metcon (3 Rounds for time) 3 Rounds 4 jerks 135/95 5 Front Squats 135/95 6 Power Cleans 135/95 20 Pull Ups 25 Push Ups 30 Sit Ups rest 3 min between rounds OR RX+ 3...

Read More

5/09/2017


Posted By on May 8, 2017

CrossFit NEi – CrossFit Warm-up Row 500m 2x’s 10 dislocates 10 ring rows 10 kbs 10 air squats Push Jerk (20 min to find hvy 1) Metcon (AMRAP – Reps) 8 min AMRAP 15 KBS 53/35 15 GHD’s rest 3 min Metcon (AMRAP – Reps) 8 min AMRAP 15 S2O w/db 45/35 15 Goblet Squats...

Read More

5/08/2017


Posted By on May 7, 2017

CrossFit NEi – CrossFit Warm-up Run 400 2x’s 10 Air Squats 10 Banded Good Mornings 10 Steps Ups 30 sec Sampson Stretch 30 sec Handstand Hold 3min banded hip mobility Front Squat (5×5 @ 75-80%) Every 90 seconds Metcon (Time) 3 Rounds 200m Run 16 Box Jumps 12 T2B 8 Deadlifts 185/125 4...

Read More

5/06/2017


Posted By on May 5, 2017

CrossFit NEi – CrossFit Metcon (Time) Partner Wod 100 Cal Row 90 Sit Ups 80 Over Head Med Ball Lunge 20/14 70 Push Press 75/55 60 KBS 53/35 50 Wall Balls 20/14 40 Push Ups 30 Box Jumps 24/20 20 Front Squats 75/55

Read More

5/05/2017


Posted By on May 4, 2017

CrossFit NEi – CrossFit Warm-up Row 500 or Run 400 2x’s 10 Air Squats 10 Dislocates 10 Step Ups Bearcrawl 2 Wall Walk Ups 3min mobility Push Press (14min emom) Odd – 3 Push press (same weight 80-85%) Even – 10 GHD’s (3-10 – be careful) Metcon (Time) 12-9-6 Power Cleans 155/105 Box Jump Overs 24/20 *250m row after each...

Read More

5/04/2017


Posted By on May 3, 2017

CrossFit NEi – CrossFit Deadlift (5@65%,4@70%,3@75%,2@80%,2@85%) Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 10 DB Squat Cleans 45/30 15 Push Ups 20 Front Rack Lunges 30/20 25 Sit Ups

Read More