WOD


11/27/2017


Posted By on Nov 27, 2017

CrossFit NEi – CrossFit Warm-up Row or Run 10 Dislocates 10 Ring Rows 10 Step Ups 10 kb Deadlifts 10 Up/Down Dog 30 sec Sampson Stretch Metcon (No Measure) 7 min EMOM 5 Pull Ups then 10 min working on rope climbs Metcon (Time) Run 800m then 5 Rounds 5 Power Cleans 165/105 5 Box Jumps 30/24 20 Double...

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11/25/2017


Posted By on Nov 25, 2017

CrossFit NEi – CrossFit Thruster (10 min emom) odd – 5 thrusters 95/65 even – 40 sec plank Metcon (AMRAP – Rounds and Reps) Partner Wod – 20min AMRAP 24 Wall Balls 20/14 18 Pull Ups 12 Hang Power Cleans 135/95 6 Toes 2 Bar 2 Rope Climb

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11/24/2017


Posted By on Nov 24, 2017

CrossFit NEi – CrossFit Metcon (No Measure) 9:30am Class ONLY – Friends and family are welcomed. We can scale everything!!!! Metcon (Time) 5 Rounds 10 Push Ups 15 Air Squats 4 Rounds 10 Push Press 95/65 15 KBS 53/35 3 Rounds 15 Box Jumps 24/20 10 DB Snatch 45/35 2 Rounds 30 Jump Alt Lunges 30 Ab Mat Sit Ups/GHD 1 Round 40...

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11/23/2017


Posted By on Nov 23, 2017

CrossFit NEi – CrossFit Metcon (Time) Thanksgiving Partner Wod – 75 Cal Row 2 Rounds 50 Turkey Toss 50 Goblet Squats 53/35 50 Turkey Twist 50 OH Turkey Lunges 50 Turkey Slams 50 Turkey Hand Offs end 75 Box jumps w/turkey

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11/22/2017


Posted By on Nov 22, 2017

CrossFit NEi – CrossFit Warm-up Run 400 or Row 500 10 banded good mornings 10 air squats warm up each element The Seven (Time) 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-upsA suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009To learn more about The Seven click...

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11/21/2017


Posted By on Nov 21, 2017

CrossFit NEi – CrossFit Warm-up Run 400 10 Push Ups 10 Air Squats 10 Dislocates 10 Pull Ups 10 Shoulder Shrugs Push Press (5×3 @80%) Metcon (Time) 3 Rounds 10 Hang Power Cleans 95/65 * 10 Push Press 95/65* 20 Sit Ups 20 Air Squats*3 Burpees everytime bar is dropped during set This is a semi light workout – saving your energy for Wednesday – The...

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