WOD


3/11/2017


Posted By on Mar 11, 2017

CrossFit NEi – CrossFit Metcon (Time) Partner Wod 12,11,10…3,2,1 Burpees Push Press 95/65 GHD’s ????

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3/10/2017


Posted By on Mar 10, 2017

CrossFit NEi – CrossFit CrossFit Games Open 17.3 (AMRAP – Reps) Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95# / 65#) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135# / 95#) *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches (185# / 135#) *Prior to 16:00, complete 3 rounds of: 9 chest-to-bar pull-ups 3 squat snatches (225# / 155#) *Prior to...

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3/09/2017


Posted By on Mar 9, 2017

CrossFit NEi – CrossFit Metcon (No Measure) Treat today as a active recovery day. If tomorrow’s Open Wod means anything to you, come in stretch and go moderate. If tomorrow is just another Wod – come in and go hard. Metcon (No Measure) 14 min emom – pick 2 out of the following double unders pistols dips light lift Metcon (Time) 3 Rounds 500m row or 400m run 15 KBS 20 Push Ups 20 Double...

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3/08/2017


Posted By on Mar 8, 2017

CrossFit NEi – CrossFit Warm-up Jump Rope 3 min 2x’s 10 dislocates 10 OHS w/pvc 10 Wallballs 10 shoulder shrug w/bar banded shoulder mobility Hang Power Clean (25min – 3 rep max) Metcon (Time) 10 Power Cleans 165/115 20 Sit Ups 30 Wall Balls 20/14 500m row 30 Wall Balls 20 Sit Ups 10 Power...

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3/07/2017


Posted By on Mar 7, 2017

CrossFit NEi – CrossFit McGhee (AMRAP – Rounds and Reps) 30-Minute AMRAP of: 5 Deadlits, 275# 13 Push-ups 9 Box Jumps, 24″In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.To learn more about McGhee click hereWomen 185 Deadlift, 20″ Box Warm-up Row 1000m 2x’s 10 High Knees (standing) 10 Butt Kickers (standing) 10 Banded Good Mornings 10 Box Step Ups 5 Push Ups...

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3/06/2017


Posted By on Mar 6, 2017

CrossFit NEi – CrossFit Warm-up Row 500 or Run 400 2x’s 10 air squats 10 ring rows 30 sec calf stretch/leg 10 hamstring ab mat stretch 3min banded hip mobility Front Squat (5/5/5/5/5 – finding a 5 rep max) Metcon (Time) 3 Rounds 400m run 10 DB Thrusters 40/30 8 Pull...

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