WOD


11/02/2017


Posted By on Nov 1, 2017

CrossFit NEi – CrossFit Bench Press (15 min EMOM – every 90 seconds) 10 Bench Press @ 55% of 1 rep max 10 alt DB Curls Metcon (Time) 5 Rounds 400m run 8 Box Jumps 30/24 8 Pull Ups 8 Front Squats 95/65 24 Leg...

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11/01/2017


Posted By on Oct 31, 2017

CrossFit NEi – CrossFit Warm-up 2x’s High Knees Butt Kickers Frankensteins 10 Air Squats 10 Push Ups Ab MAt Hamstring Stretch Hang Clean 15 min EMOM 1 min – 15 GHD’s 2 min – Hang Squat Clean 70-80% 3 reps 3 min – 20 Ab Mat Sit Ups Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand...

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10/31/2017


Posted By on Oct 30, 2017

CrossFit NEi – CrossFit Warm-up Run 400 10 Dislocates 10 KBS 10 Walking Lunges 10 Slam Balls 10 Ring Rows 5 Push Ups 3 min Shoulder mobility Push Press (3 sets of 3 @70/75% – 3 sets of 3 @ 80/85%) Metcon (Time) 1 Round 3 Burpees 50 KBS 53/35 50 Hang Power Cleans 95/65 50 DB Walking Lunges 35/25 *at the top of every minute – 3...

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10/30/2017


Posted By on Oct 29, 2017

CrossFit NEi – CrossFit Warm-up Row 500 2x’s 10 Air Squats 10 Dislocates 10 Push Ups 10 Wall Balls banded front rack Stretch 3 min Banded Hip 1 Squat Clean + 3 Front Squats (20 min increasing each set) 1 Squat Clean + 3 Front Squats Metcon (Time) 3 Rounds 10 Shoulder to Overhead 135/95 20 Toes to bar 30 Push...

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10/28/2017


Posted By on Oct 27, 2017

CrossFit NEi – CrossFit Metcon (AMRAP – Rounds and Reps) Partner – 30 min AMRAP 50 Snatches 95/65 50 Leg Levers 50 Pull Ups Run 400m 50 Shoulder Press 95/65 50 Russian Twist 30/20 50 Wall Balls 20/14 400m Run

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10/27/2017


Posted By on Oct 26, 2017

CrossFit NEi – CrossFit Warm-up 500m row 10 Air Squats 10 KBS 10 Walking Lunges Duck Walk 30 Sec Pigeon Pose/leg 3min banded hip mobility Front Squat (7,5,5,3,3,3) Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 20 DU’s 10 KBS 53/35 20 Jump Alt...

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