WOD


11/15/2016


Posted By on Nov 15, 2016

CrossFit NEi – CrossFit Warm-up run 400/row 500 2x’s 10 step ups 10 dislocates 10 kb swings 3min banded shoulder Push Jerk (5-5-5-5-5) Metcon (Time) 5 rounds 12 cal row 9 box jumps 6 toes to rings

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10/14/2016


Posted By on Nov 14, 2016

CrossFit NEi – CrossFit Warm-up 500m row 10 dislocates 10 air squats 30 sec handstand hold 3min banded front rack/hip mobility Front Squat (30min to find 1 rep max) Metcon (AMRAP – Rounds and Reps) 10min amrap 20 Double Unders 15 KBS 53/35 5 Wall Walks

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11/12/2016


Posted By on Nov 12, 2016

CrossFit NEi – CrossFit Metcon (Time) Partner Wod – all with a mb Run 400 3 rds 40 Twist 40 Clean 40 Over the bar 40 Sit ups 40 Walking lunges Run 400

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11/11/2016


Posted By on Nov 11, 2016

CrossFit NEi – CrossFit Warm-up Run 400 Ab mat Hamstring drill 10 banded good mornings warm up elements of DT Metcon (Time) Running DT Run 800m 2 rounds of DT run 400m 1 Round DT run 400m 2 rounds DT run 800m *1 round of DT 12 Deadlifts 9 Hang Cleans 6 Push Jerks...

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11/10/2016


Posted By on Nov 10, 2016

CrossFit NEi – CrossFit Metcon (3 Rounds for reps) 4 Stations..90sec/station…30 sec between stations…3 rounds Pull Ups Rowing for cal Bear Crawl 10m KB Swings 53/35 Warm-up 2x’s High Knees Butt Kickers Frankenstein’s 10 push ups 10 air squats 15min of...

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11/9/2016


Posted By on Nov 9, 2016

CrossFit NEi – CrossFit Warm-up row 500 or run 400 2x’s 10m bear crawl 10 push ups 10 wall balls 10 ohs w/pvc Bench Press (10 reps every 2 min – 5 sets) Metcon (Time) 50 box jumps 24/20 50 thrusters 45/35 50 double unders 50 sit ups 50 push ups 50 ohs 45/35 50 mb push press 20/14 –...

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