WOD


12/23/2016


Posted By on Dec 23, 2016

CrossFit NEi – CrossFit Warm-up Row 500 or Run 400 2x’s 10 Lunges 10 Dislocates 10 OHS w/pvc 5 Pull Ups Turkish Get Up (7 singles) Metcon (AMRAP – Reps) 12min Amrap 1 min Squat Cleans 1 min Push Jerks 2 min Squat Cleans 2 min Push Jerks 3 min Squat Cleans 3 min Push...

Read More

12/22/2016


Posted By on Dec 22, 2016

CrossFit NEi – CrossFit Warm-up Run 400 10 ring rows ab mat hamstring drill 30 sec couch stretch/leg 30 sec samson stretch/leg Go over barbell movements Warm up each element of WOD Metcon (Time) Run 800m 30 Dips 30 SDHP 75/55 30 HSPU 30 Power Snatches 75/55 30 Burpees 30 Pull Ups 30 Thrusters...

Read More

12/21/2016


Posted By on Dec 21, 2016

CrossFit NEi – CrossFit Warm-up Row 500 2x’s High Knees Butt Kickers Frankensteins 10 Step Ups 30sec side plank/side 3min mobility Hang Power Clean (20min to find 1 rep max) Metcon (AMRAP – Rounds and Reps) 5 min AMRAP 15 Box Jumps 24/20 15 Push UpsREST 3 MIN Metcon (AMRAP – Rounds and Reps) 5 min AMRAP 15 Situps 15 KB...

Read More

12/20/2016


Posted By on Dec 20, 2016

CrossFit NEi – CrossFit Warm-up Row 500 or Run 400 10 air squats 10 hip extensions 10 kb swings banded shoulder stretch Metcon (No Measure) 12 min EMOM 0dd 30 Battle Rope Even 3-15 GHDS Metcon (Time) Row 750m 50 DB Snatches 40/30 Row 500m 35 DB Snatches 40/30 Row 250m 20 DB Snatches...

Read More

12/19/2016


Posted By on Dec 19, 2016

CrossFit NEi – CrossFit Snatch Balance (5 working sets) Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 10 CTB 20 Back Squats 95/65 30 Double Unders

Read More

12/17/2017


Posted By on Dec 17, 2016

CrossFit NEi – CrossFit Metcon (No Measure) Special Wod Bring family and friends. We will scale for friends and have a special wod just for the kiddos!!! Metcon (Time) 12 Days of Christmas 1. SDHP 95/65 2. Push Press 95/65 3. Burpees 4. Pull Ups 5. Box Jumps 24/20 6. Push Ups 7. KBS 53/35 8. Sit Ups 9. Power Clean 95/65 10. Double Unders 11. Wall Balls 20/14 12. OH Walking Lunge...

Read More