WOD


5/03/2017


Posted By on May 2, 2017

CrossFit NEi – CrossFit Warm-up 2x’s High Knees Butt Kickers Frankenstiens 10 squats 10 push ups 30 sec sampson stretch/leg 30 sec couch stretch/leg 3min mobility Metcon (No Measure) 14 Min EMOM Odd – 5 Toes to Bar Even – 5 Ring Push Ups Metcon (Time) 50 Thrusters 75/55 50 KBS 53/35 Every minute on the minute you MUST stop and do 5 burpees RX+ =...

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5/02/2017


Posted By on May 1, 2017

CrossFit NEi – CrossFit Warm-up Row 500 or Run 400 10 Dislocates 10 Push Ups 10 Air Squats 2x’s 5 Wall Balls 5 Strict Pull Ups (use band if needed) 5 KBS 10 Cal on bike Squat Clean (15min to find heavy squat clean) Metcon (Time) 3 Rounds 15 Wallballs 20/14 12 Pull Ups 9 Clean & Jerks...

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5/01/2017


Posted By on Apr 30, 2017

CrossFit NEi – CrossFit Warm-up Run 400 or Row 500 2x’s 10 air squats 10 knee raises (work on stringing them) 5 Walking Lunges 5min Banded Hip Mobility Back Squat (25min to find 3 rep max) Annie (Time) 50-40-30-20-10 Double-unders Sit-ups

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4/28/2017


Posted By on Apr 27, 2017

CrossFit NEi – CrossFit Metcon (Time) Chipper – 70 Double Unders 70 Push Ups 70 Box Jumps 60 Ring Rows 60 GHD’s 60 Push Press 75/55 50 Front Squats 75/55 50 KBS 53/35 500m Row

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4/27/2017


Posted By on Apr 26, 2017

CrossFit NEi – CrossFit Warm-up 3 min Jump Rope 10 Walking Lunges 10 Dislocates 10 Ring Rows 10 Dips 10 Push Press w/db Split Jerk (10EMOM – 3rds@65%, 3rds@75%, 2rds@80%, 2rds@85%) Push Jerk (10EMOM – 3rds@65%, 3rds@75%, 2rds@80%, 2rds@85%) Metcon (Time) 3 Rounds 3 Bar Muscle Ups (2:1 prog) 6 Jump Alt Lunges 9 DB Push Press 45/35 12 Cal...

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4/26/2017


Posted By on Apr 25, 2017

CrossFit NEi – CrossFit Warm-up Run 400 or Row 500 10 Air Squats 10 Ring Rows 10 KB Swings 10 Goblet Squats 10 Push Ups 10 KB Swings 3min mobility Mini Murph (Time) 800m run then 10rounds 5 Pull Ups 10 Push Ups 15 Air Squats then 800m runRX+ – 20lb vest 30min time cap Metcon (No Measure) 10min Work on a...

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