WOD


1/25/2017


Posted By on Jan 25, 2017

CrossFit NEi – CrossFit Warm-up 2x’s 200m run or 250m row 10 Dislocates 10 OHS w PVC 10 Hang Power Snatches w PVC 3 Pull Ups Metcon (Time) 6 rounds 3 Snatches 135/95 2 Rounds of Cindy 1 Rope Climb

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1/24/2017


Posted By on Jan 24, 2017

CrossFit NEi – CrossFit Warm-up Run 400 2x’s 10 Dislocates 10 KBS 10 Air Squats 10 Walking Lunges Push Press 20 min- 1 rep max Metcon (Time) 15-12-9 Thruster 95/65 Toes To Bar Cal Row

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1/23/2017


Posted By on Jan 23, 2017

CrossFit NEi – CrossFit Warm-up Row 500 10 Air Squats 10 Dislocates 10 Ring Rows 10 Sit Ups/GHD’s Hang Clean 25 min to find heavy 1 Metcon (Time) 21-15-9 Power Cleans 95/65 Pull Ups Sit...

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1/21/2017


Posted By on Jan 21, 2017

CrossFit NEi – CrossFit Metcon (AMRAP – Reps) Partner Challenge: 4 minutes of :45 on :15 off with partners switching between the following exercises during the 4 minutes: Push Press / Kettle Bell Swings Box Jumps Overs / SDLHP Sit Ups / Push Ups Burpees / Wall Balls Knees to Elbows / Over Head...

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1/20/2017


Posted By on Jan 20, 2017

CrossFit NEi – CrossFit Warm-up 2x’s Hign Knees Butt Kickers Frankenstiens 10 Squats 10 Push Ups 30 Sec Handstand Hold 3 min Banded Hip Mobility Back Squat (1×3) 55%,65%,75%,75%,75% Metcon (Time) 5 Rounds 25 Walking Lunges 35/25 20 Slam Balls 20/10 10...

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1/19/2017


Posted By on Jan 19, 2017

CrossFit NEi – CrossFit Warm-up Row 500 2x’s 10 Lunges 10 Dislocates 10 OHS w/pvc 10 Ring Rows 3 min Banded hip mobility Squat Clean (4 every 2 min for 12 min) 60% of 1 rep Metcon (Time) 5 Rounds 20 Double Unders 15 GHD’s 10 Bench Press...

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