WOD


4/25/2017


Posted By on Apr 24, 2017

CrossFit NEi – CrossFit Warm-up Run 400 or Row 500 10 air squats 10 dislocates 10 OHS w/pvc 10 ab mat hamstring stretch 3 min mobility warming up all lifts w/bar Metcon (Time) 5 Rounds 7 Deadlift 10 Ab Mat Sit Ups 7 Hang Power Cleans 10 Ab Mat Sit Ups 7 Squat Cleans 10 Ab Mat Sit Ups 7 Push...

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4/24/2017


Posted By on Apr 23, 2017

CrossFit NEi – CrossFit Warm-up 2x’s High Knees Butt Kickers Frankensteins 10 Squats 10 Push Ups 10 Step Ups 3min Hip Mobility Front Squat (2EMOM – 2×5@60,70,80%) Metcon (Time) 4 Rounds 20 Box Jumps 24/20 15 Hand release push Ups 10 T2B 5...

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4/22/2017


Posted By on Apr 21, 2017

CrossFit NEi – CrossFit Metcon (AMRAP – Reps) Partner WOD Tire Flips Box Jumps 24/20 GTOH 45/35db Sled Pull Burpees Sit Ups 100m Run

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4/21/2017


Posted By on Apr 20, 2017

CrossFit NEi – CrossFit Warm-up Run 400 or row 500 10 Walking Lunges 10 Air Squats 10 Jumping alt Lunges 10 Dislocates 10 Ring Rows 30 sec banded front rack stretch 3min banded hip mobility Front Squat (5,5,3,3,1,1,1,1) Metcon (Time) 3 Rounds 15 DB Thrusters 45/35 18 Walking lunges 45/35 21...

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4/20/2017


Posted By on Apr 19, 2017

CrossFit NEi – CrossFit Power Snatch (14min EMOM 2 reps@80%) Odd – Snatch Even – 2 ring/muscle up progression Squat Snatch (14min EMOM 2 reps@80%) Odd – Snatch Even – 2 ring/muscle up progression Metcon (Time) 27-21-15-9 Wall Balls 20/14 KBS 53/35 Double Unders 3:1 *Run 200 after each...

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4/19/2017


Posted By on Apr 18, 2017

CrossFit NEi – CrossFit Warm-up Run 400 or Row 500 2x’s 10 Air squats 10 Dislocates 5 Pull Ups 5 Push Ups 30 sec Sampson Stretch 3min mobility Murphish (Time) Murph Prep Run 400m 10 Rounds 3 Pull Ups 6 Push Ups 9 Squats Then 10 Rounds 4 Pull Ups 8 Push Ups 12 Squats Run...

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