WOD


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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1/18/2017


Posted By on Jan 18, 2017

CrossFit NEi – CrossFit Warm-up 3 min Jump Rope 5 pull ups 5 push ups 10 squats 3 min mobility Metcon (Time) 5 rounds of Cindy5 PullUps 10 Push Ups 15 Air Squats Metcon (Calories) 4min AMRAP 3 rounds: 12 Deadlifts 9 Hang Power Cleans 6 Jerks Time remaining: Max Calorie row rest 4 min 4min AMRAP 2 rounds: 12 Deadlifts 9 Hang Power Cleans 6 Jerks Time remaining: Max Calorie row rest 4 min 4min AMRAP 1 rounds: 12 Deadlifts 9 Hang...

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1/17/2017


Posted By on Jan 17, 2017

CrossFit NEi – CrossFit Warm-up Run 400 10 Step Ups 10 KBS 10 OHS w/pvc 10 Med Ball Cleans Sampson Stretch Pigeon Pose Front Squat (1×3) 55%, 65%, 75%,75%,75% Metcon (Time) Run 800 27 Box Jumps 24/20 Run 600 27 KBS 70/53 – russian Run 400 27 Toes to Bar Run 200 27 Med Ball Cleans...

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1/16/2017


Posted By on Jan 16, 2017

CrossFit NEi – CrossFit Warm-up Run 400 or Row 500 2x’s Bearcrawl 10 Dislocates 10 Scap Pulls 10 Squats 30 sec side plank/side Banded shoulder Shoulder Press 20 min to find 1 rep max Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring...

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1/14/2017


Posted By on Jan 14, 2017

CrossFit NEi – CrossFit Metcon (No Measure) Fun times ahead…something for everybody!Wake up and get in here

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