WOD


11/20/2017


Posted By on Nov 20, 2017

CrossFit NEi – CrossFit Back Squat (5×3) 5 sets of 3 – All at 80% of 1 rep max Metcon (Time) 10-9-8…3-2-1 Alt Front rack lunges 95/65 Toes 2 Bar 1 Wall Walk at the end of each round

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11/18/2017


Posted By on Nov 18, 2017

CrossFit NEi – CrossFit Metcon (Time) Partner Wod – 3 Rounds – you go – I go 40 Double Unders 40 KBS 53/35 30 Sit Ups 30 DB Push Press 45/35 20 Air Squats 200m Run

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11/17/2017


Posted By on Nov 17, 2017

CrossFit NEi – CrossFit Warm-up Row 500 10 Dislocates 10 Step Ups 30 Sec Sampson Stretch 2x’s 15 Kbs (go heavier 2nd time) 15 Air Squats 15 Ring Rows 3 min banded hip mobility Front Squat (10@65%, 8@70%, 6@75%,4@80%,2@85%) Metcon (Time) 5 rounds 10 Db Snatch 45/35 10 Box Jump Overs 24/20 50′ DB Farmers Carry...

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11/16/2017


Posted By on Nov 16, 2017

CrossFit NEi – CrossFit Warm-up Run 800 10 Air Squats 10 Push Ups 5 Pull Ups Athletes choice depending on what strength their doing Metcon (Weight) 20 min to work on strength Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 5 Pull Ups 10 Push Ups 12...

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11/15/2017


Posted By on Nov 15, 2017

CrossFit NEi – CrossFit Warm-up Row 500 or Run 400 10 Dislocates 10 Air Squats 10 Ring Rows 10 Walking Lunges 10 Wall Balls 30 sec Sampson Stretch/leg Metcon (No Measure) 10 min EMOM Odd – 5 of your hardest pull ups Even – 20 Double Unders Metcon (3 Rounds for reps) 3 Rounds max Reps :60 Wall Balls 20/14 :rest :60 Push Press 95/65 :60 rest :60 Jump Alt Lunges :60 rest :60 Burpees over Bar :60...

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11/14/2014


Posted By on Nov 14, 2017

CrossFit NEi – CrossFit Clean Complex (20 min to work to hvy) 1 clean pull, 1 hang squat clean, 1 squat clean Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 7 Ring Dips 9 Squat Cleans 135/95 12 Slam Balls 20/10 200m run Metcon (Time) 75 Ab Mat Sit...

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