WOD


2/9/2017


Posted By on Feb 9, 2017

CrossFit NEi – CrossFit Warm-up 400m run 10 dislocates 10 power snatch w pvc 10 push ups 10 sit ups 10 kb swings Power Snatch (1) 25min to find 1 rep max Metcon (Time) 3 rounds 400m run 10 Bench Press 135/95 165/115 20 Sit Ups 10 Kettlebell Swings 53/35 70/53*______________________________ pick...

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2/8/2017


Posted By on Feb 8, 2017

CrossFit NEi – CrossFit Warm-up 3 min jump rope 10 air squats 10 walking lunges 10 ring rows 10 leg swings forward and sideways 3min banded hip mobility Back Squat (3) Every 2 min for 12min 80% of 1 rep max Metcon (Time) 5 rounds 5 Power Cleans 155/105 15 Walking Lunges 35/25 25 Double...

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2/7/2017


Posted By on Feb 7, 2017

CrossFit NEi – CrossFit Shoulder Press Metcon (AMRAP – Rounds and Reps) 15min AMRAP 400m run 20 S2OH 95/65 10 Pull Ups

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CrossFit Open 15.5


Posted By on Feb 6, 2017

CrossFit NEi – CrossFit Warm-up 250m Row 10 Air Squats 10 Push-ups 10 kbs 53/35 20 pass-thru’s 20 banded pull-aparts 10 Bar Thrusters 45/35 Shoulder and Hip Mobility Metcon RX: CrossFit Games Open 15.5 (Time) For Time: 27 Calorie Row 27 Thrusters, 95# / 65# 21 Calorie Row 21 Thrusters, 95# / 65# 15 Calorie Row 15 Thrusters, 95# / 65# 9 Calorie Row 9 Thrusters, 95# / 65# Scale: CrossFit Games Open 15.5 Scaled (Time) For...

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2/3/2017


Posted By on Feb 3, 2017

CrossFit NEi – CrossFit Warm-up 400m Row 40′ Bear Crawl 10 Air Squats 10 Push-ups 10 Kbs 53/35 10 Ab mat hamstring stretch Up Dog/ Down Dog A: Metcon (Weight) 12 Min EMOM odd: 8 DB Power Snatches even: 3-15 GHD’sGHD’s – 6 rounds of your number (3/rd = 18ghd’s) try to add a total of 10-12 to what you did last time total Metcon (Time) 5 Rounds 20 Double Unders 15 Deadlifts 185/125 10 Burpees over the...

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2/2/2017


Posted By on Feb 2, 2017

CrossFit NEi – CrossFit Warm-up Run 400m 2x’s 10 walking lunges 10 step ups 10 ring rows 10 air squats 3min mobility Metcon (No Measure) 10 min EMOMPick something you need work on Metcon (Time) 5 Rounds 4 Front Rack Lunges 135/95 6 Box Jumps 24/20 4 Bar MU 2 Squat Cleans...

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