WOD


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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4/03/2017


Posted By on Apr 2, 2017

CrossFit NEi – CrossFit Warm-up Run 400 or Row 500 2x’s 10 Air Squats 5 Pull Ups 5 Wall Balls 3min mobility Hang Power Clean (1×2) 20 Min – work to a heavy 2…may or may not be a max – technique Metcon (Time) 3 Rounds 20 Wallballs 20/14 10 Pull Ups 5 Power Cleans 135/95 15 Cal...

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4/01/2017


Posted By on Mar 31, 2017

CrossFit NEi – CrossFit Metcon (No Measure) Wake up and come join us for a fun WOD. Feel free to bring family and friends. There is no better way to start the weekend!!!! Warm-up Run 400 High knees butt kickers 10 dislocates 10 Push Ups 10 sit ups 10 air squats Metcon (Time) Partner Wod Run 1000m 100 Sit Ups Run 800m 80 Push Press 75/55 Run 600 60 Hang Power Clean 105/75 Run 400 40 Front Squat 105/75 Run 200 20...

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3/31/2017


Posted By on Mar 30, 2017

CrossFit NEi – CrossFit Warm-up Run 400 2x’s 10 Push Ups 10 Jump Alt Lunges 10 KBS 3min mobility Sled Pull non stop 15m (max effort) Metcon (AMRAP – Rounds and Reps) 15min AMRAP 10 Bench Press 135/95 15 GHD’s 20 Double Unders

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3/30/2017


Posted By on Mar 29, 2017

CrossFit NEi – CrossFit Warm-up Run 400 10 banded good mornings 10 ab mat hamstring stretch 10 walking lunges 10 step ups 3min mobility Deadlift (6×3 @ 80%) Metcon (Time) 5 Rounds 12 DB Snatches 45/35 12 Push Ups 12 Box Jumps 24/20 12 Cal Row 12 Sit...

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