WOD


4/10/2017


Posted By on Apr 9, 2017

CrossFit NEi – CrossFit Warm-up 2x’s High Knees Butt Kickers Frankenstiens 10 Air Squats 10 Push Ups 3min Mobility Overhead Squat (12min EMOM – 3 reps) You can add weight as you go – not trying for a 3 rep max….WORK on TECHNIQUE Metcon (Time) 3 Rounds Run 200 8 Front Squats 135/95 8 Pull Ups 3 Rounds Run 200m 8 Push Jerks 135/95 8 Pull...

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4/08/2017


Posted By on Apr 7, 2017

CrossFit NEi – CrossFit Metcon (Time) Partner Chipper 400m Run 120 Pull Ups 120 Plate ground to overhead 45/35 120 Burpees 120 Deadlifts 135/95 120 Box JumpsOne partner works at a time

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4/07/2017


Posted By on Apr 6, 2017

CrossFit NEi – CrossFit Power Clean (10@65%, 8@75%,6@80%, 4@85%, 2@90%) These are not touch n go – just that many reps at each weight. Metcon (Time) 10-8-6-4-2 Hang Power Cleans 115/80 Front Rack Reverse Lunge 115/80 DB Floor Press...

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4/06/2017


Posted By on Apr 5, 2017

CrossFit NEi – CrossFit Metcon (No Measure) 20min working on butterfly and kipping pullups 10min working on HSPU Metcon (AMRAP – Rounds and Reps) 15min AMRAP Run 400 3 HSPU 7 Front Squats 135/95

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4/05/2017


Posted By on Apr 4, 2017

CrossFit NEi – CrossFit Push Press (10@65%, 8@70%,6@75%, 4@80%, 2@85%) Metcon (Time) 4 Rounds 15 Box Jumps 24/20 15 Russian KBS 53/35 15 Slam Balls 20/10 200m row

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4/04/2017


Posted By on Apr 3, 2017

CrossFit NEi – CrossFit Warm-up Run 400 10 Air Squats 10 Dislocates 10 Ring Rows 30 sec Calf Stretch/leg 3min banded hip mobility Power Snatch (10min EMOM) Odd – 5 Power Snatches @75- 80% Even – 30 sec plank hold Metcon (Time) Run 400m 3 Rounds – 20 Push Ups 40 Air Squats Run 400m 3 Rounds 20 Strict press 55/45 40 Air...

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