WOD


2/1/2017


Posted By on Feb 1, 2017

CrossFit NEi – CrossFit Warm-up 500m row 2x’s Bear Crawl Crab Walk 10 GHD’s 10 shoulder shrugs with bar 5 push ups Bench Press 25 min to find 1 rep max Metcon (3 Rounds for reps) 5 min AMRAP 5 Push Ups 5 Hang Cleans 135/95 15 Ab mat Sit Ups rest 2 min 5 min AMRAP 5 Push Ups 5 Hang Cleans 115/75 15 Russian Twist 30/20 DB rest 2 min 5 min AMRAP 5 push ups 5 Hang Cleans 95/65 15 Leg LeversEach AMRAP is scored...

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1/31/2017


Posted By on Jan 31, 2017

CrossFit NEi – CrossFit Warm-up Run 400 2x’s 10 dislocates 10 ohs w/pvc 5 pull ups 3min shoulder or hip mobility with band Metcon (No Measure) 10 min EMOM odd – 3 MU or 5 Prog even – 6 Pistols or 10 Prog CrossFit Open 15.2 (AMRAP – Reps) Every 3 minutes for as long as possible complete: From 0:00-3:00    2 rounds of:    10 OHS 95/65    10 CTB pull-ups From 3:00-6:00    2 rounds of:    12 OHS    12 CTB...

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1/30/2017


Posted By on Jan 30, 2017

CrossFit NEi – CrossFit Warm-up 3 min Jump Rope 2x’s 10 wall balls 10 kbs 10 front squats w/bar sampson stretch Front Squat (25 min to find hvy 2) Metcon (Time) 18/15/12/9/6/3 KBS 53/35 Wall Balls 20/14 Double Unders

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1/28/2017


Posted By on Jan 28, 2017

CrossFit NEi – CrossFit Metcon (Time) Partner Wod Row 1000m – switch every 250m Then 2 rounds 20 Burpees 40 Double Unders 60 Partner Wallballs 20/14 80 Partner WB sit ups Then Row 1000m – switch every 250m

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1/27/2017


Posted By on Jan 27, 2017

CrossFit NEi – CrossFit Warm-up Row 500 10 Push Ups 10 Lunges 10 Banded Good Mornings 10 Ab mat Hamstring Stretch Linda (Time) 10-9-8-7-6-5-4-3-2-1: Deadlift ,1.5 Body Weight Bench Press, Body Weight Clean, 3/4 Body Weight Cash Out 100 Sit Ups or 100 Double...

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1/26/2017


Posted By on Jan 26, 2017

CrossFit NEi – CrossFit Warm-up 800m run 10 step ups 10 air squats 10 kbs hip stretch on box 3 min mobility Metcon (Time) Buy in 50 Box Jumps 3 rounds 10 Front Squats 115/75 15 KBS 53/35 20 Sit Ups Metcon (No Measure) 12 min emom something you need work...

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