WOD


11/8/2016


Posted By on Nov 8, 2016

CrossFit NEi – CrossFit Warm-up Run 400 10 air squats 10 sit ups 10 ohs squats w pvc 3 min banded hip mobility Overhead Squat (Every 90 sec – 3 reps – 6 sets) Metcon (Time) 10 Squat Cleans 135/95 10 GHD’s 8 Squat Cleans 135/95 15 GHD’s 6 Squat Cleans 135/95 20 GHD’s 4 Squat Cleans 135/95 25 GHD’s 2 Squat Cleans 135/95 30...

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1/7/2016


Posted By on Nov 7, 2016

CrossFit NEi – CrossFit Warm-up 500m row 2x’s 5 burpees 6 walking lunges 7 air squats 8 dislocates Push Jerk 25min to find 1 rep max DG (AMRAP – Rounds and Reps) 10-Minute AMRAP: 8 Toes-To-Bar 8 Dumbbell Thrusters, 35# 12 Dumbbell Walking Lunges, 35#In honor of U.S. Air Force Major Walter David Gray, 38, died on August 8, 2012To learn more about DG click...

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11/05/2016


Posted By on Nov 4, 2016

CrossFit NEi – CrossFit Warm-up (No Measure) Run/Row/Bike for 2 Minutes 10 push-ups 10 KB Swings 10 air squats 30 second HS Hold Metcon (Time) Run 2 miles for time Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP 6 Power Cleans 95/65 6 Burpees over Bar 6 Power Snatch 95/65 6 Burpees Over...

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11/4/2016


Posted By on Nov 3, 2016

CrossFit NEi – CrossFit Warm-up 3 min jumping rope ab mat hamstring stretch 10m broadjumps 10 kb swings 10 ring rows 30 sec couch stretch Weighted Pull-ups (12 min emom) odd min – 3 pull ups even min – up to 15 GHD Metcon (Time) 10,9,8,7,6,5,4,3,2,1 Deadlift 225/155 rx+275/195 KB swing 53/35 rx+ 70/53 Pull...

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11/3/2016


Posted By on Nov 2, 2016

CrossFit NEi – CrossFit Warm-up 500m row 2x’s 10 dislocates 10 med ball cleans 10 walking lunges 3min banded hip Back Squat (5,3,3,1,1,1) 20 min Metcon (Time) 800m Run 20 Hang power Cleans 155/105 20 Push jerks 155/105 10 Clean and jerks...

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11/02/2016


Posted By on Nov 1, 2016

CrossFit NEi – CrossFit Warm-up run 400 or row 500 10 dislocates 10 air squats 10 step ups once we go over metcon..set up each station and do 3-5 reps of each movement (can use lighter version of each in warm up) Metcon (Time) Partner Wod or rx+ solo Run 400 then 3 rounds… 40 wall balls 20/14 40 slam balls 30/20 30 push ups 30 box jumps 24/20 20 front squats 95/65 20 toes to bar 10 tire flips 10 pull ups then run 400rx+...

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