WOD


3/03/2017


Posted By on Mar 3, 2017

CrossFit NEi – CrossFit CrossFit Games Open 17.2 (AMRAP – Reps) AMRAP – 12 Minutes 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans M: 50-lb. dumbbells F: 35-lb. dumbbells * alternating between toes-to-bars and bar muscle-ups every 2 rounds CrossFit Games Open 17.2 Scaled (AMRAP – Reps) AMRAP – 12...

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3/01/2017


Posted By on Mar 1, 2017

CrossFit NEi – CrossFit Warm-up Row 250 10 dislocates 10 ohs squats w/pvc bike 20 cal 10 kbs 3 min banded hip mobility Front Squat (E2MOM 5-5-5-5-5 @ min of 75% of 1rm) If you drop weight – record lowest set Metcon (Time) 10,9,8,7,6,5,4,3,2,1 Push Press 75/55 KBS...

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2/28/2017


Posted By on Feb 28, 2017

CrossFit NEi – CrossFit Warm-up 400m run 2x’s 10 dislocates 10 step ups 5 pull ups 10 shoulder shrugs w/bar Power Clean (20min to find 1 rep max) Metcon (AMRAP – Rounds and Reps) 3 min AMRAP 10 Box Jumps 24/20 8 Ring Rows 10 Weighted Sit Ups rest 90 seconds Metcon (AMRAP – Rounds and Reps) 5 min AMRAP 10 Box Jumps 24/20 8 Pull Ups 10 GHD’s rest 2 min Metcon (AMRAP – Rounds and Reps) 7 min AMRAP 10...

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2/27/2017


Posted By on Feb 27, 2017

CrossFit NEi – CrossFit Warm-up Row 500 2x’s 10 banded good mornings 10 air squats 30 sec sampson stretch/leg banded hip strtech Back Squat (5×3 starting at 65%) 3 second pause Metcon (AMRAP – Reps) 10 Rounds 1 min Calorie Row 15sec rest 30 sec HRPU 15 sec...

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2/25/2017


Posted By on Feb 25, 2017

CrossFit NEi – CrossFit Metcon (Time) Partner Wod Row 2000m 100 Push Press w/bar 45/35 100 Russian Twist 35/25db 100 Goblet Squats 53/35kb 100 Double Unders 100 KBS 53/35

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2/24/2017


Posted By on Feb 24, 2017

CrossFit NEi – CrossFit CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs M: 50-lb. dumbbell / 24-in. box F: 35-lb. dumbbell / 20-in. box Time cap: 20 minutes CrossFit Games Open 17.1 Scaled (Time) For time: 10 snatches 15 burpee box jump-overs 20...

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