WOD


2/23/2017


Posted By on Feb 23, 2017

CrossFit NEi – CrossFit Hang Power Clean (6×3) Metcon (Time) Run 400 40kbs 53/35 30 Slam Balls 20 Sit Ups 10 Ring Rows Run 200 20 KBS 15 Slam Balls 10 Sit Ups 5 Ring Rows

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2/22/2017


Posted By on Feb 22, 2017

CrossFit NEi – CrossFit Warm-up 500m row 10 air squats 10 ring rows 10 dislocates 10 strict press w/bar hip mobility Split Jerk (20 min to find 1 rep max) Metcon (Time) 30 Front Squat 30 GHD’s 30 S2OH 30 Pull Ups 30 Back Squats 30...

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2/21/2017


Posted By on Feb 21, 2017

CrossFit NEi – CrossFit Warm-up Run 800m 10 dislocates 10 ring rows 10 push ups shoulder mobility Bench Press (6 sets of 5) 6 hard working sets Metcon (AMRAP – Rounds and Reps) 16min AMRAP 40 Double Unders 3:1 30 Sit Ups 20 Push Ups 10 Pull...

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2/20/2017


Posted By on Feb 20, 2017

CrossFit NEi – CrossFit Warm-up Run 400 or Row 500 2x’s 5 Burpees 5 Air Squats 5 Pull Ups 5 Jumping alt lunges Split Jerk 3 every 90 seconds – 10 sets 60% of 1 rep max Metcon (Time) 5 Rounds Row 15 Cal 10 Burpees over the bar 5 Thrusters...

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2/18/2017


Posted By on Feb 18, 2017

CrossFit NEi – CrossFit Metcon (Weight) Pick a lift – 10@60%, 8@70%,6@75%,4@85%,2@90% Metcon (No Measure) Partner WOD

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2/17/2017


Posted By on Feb 17, 2017

CrossFit NEi – CrossFit Warm-up Row 500 10 jumping squats 10 ring rows 10 dislocates 10 ohs w /pvc 5 pull ups Metcon (Time) 2 Rounds 400m Run 15 Box Jumps 24/20 2 Rope Climbs 9-15-21 Wall Balls 20/14 Clean and Jerk 95/65 9-15-21 OHS 95/65 Chest to Bar3 minute mandatory break between WODS. Clock will run continuously. 45min time...

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