WOD


12/9/2016


Posted By on Dec 9, 2016

CrossFit NEi – CrossFit Warm-up row 500m 10 air squats 10 dislocates 10 ohs with pvc 10 pp with pvc 3min banded hip/front rack Front Squat (10min emom x2 (80-90%)) Metcon (Time) 3rds run 400 20 Squats 20 Push Press 115/85 20 GHDS

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12/8/2016


Posted By on Dec 8, 2016

CrossFit NEi – CrossFit Warm-up Run 400 10 air squats 10 push ups 10 dislocates 30 sec handstand hold 2 min mobility Metcon (No Measure) 12min emom odd – 15 hip extension (weighted or not) even – 3 HSPU (working on scale) Metcon (Time) 5rds 10 Power Cleans 155/105 20 Wall Balls...

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12/7/2016


Posted By on Dec 7, 2016

CrossFit NEi – CrossFit Warm-up 2min jump rope 2x’s 10 dislocates 10 wall balls ab mat hamstring stretch 2 min foam roller Power Snatch (10 min emom – 3 singles) Metcon (Time) 30 Bench Press 135/95 30 GTOH 45/35 20 Bench Press 155/105 20 GTOH 45/35 10 Bench Press 185/125 10 GTOH 45/35GTOH – Ground to Overhead using a...

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12/6/2016


Posted By on Dec 6, 2016

CrossFit NEi – CrossFit Warm-up 500m row 10 air squats 10 dislocates 10 walking lunges 10 push ups 30 sec couch stretch 3min hip mobility Back Squat (4 sets of 5) same weight (75-80%) Metcon (Time) 3rds 5 Bar Muscle Ups 15 Clean and Jerk...

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12/5/2016


Posted By on Dec 5, 2016

CrossFit NEi – CrossFit Warm-up Row 500 10 step ups 10 ring rows 10 squat jumps 3min banded hip Push Press (7×3) 20 min Metcon (Time) 4rds 100ft walking lunges 30/20 30 box jumps 24/20 10 strict pull ups

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12/3/2016


Posted By on Dec 3, 2016

CrossFit NEi – CrossFit Metcon (Time) Partner Wod – 150 double unders 120 cal row 90 bar burpees 60 thrusters 75/55 30 slam balls 20/10

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