WOD


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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11/1/2016


Posted By on Oct 31, 2016

CrossFit NEi – CrossFit Warm-up 400m run 10 banded good mornings 10 squats 10 dislocates 10 ohs squats w/pvc Squat Clean (5,3,3,1,1,1) Metcon (Time) 30 Deadlift 185/125 30 Cal Row 30 OHS 95/65

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10/31/2016


Posted By on Oct 30, 2016

CrossFit NEi – CrossFit Warm-up Row 500m 10 air squats 10 dislocates 10 jumping pull ups 10 walking lunges 2 min banded shoulder mobility Thruster (7min emom 3 reps) aim between 60-75% add weight if necessary **record lightest set Metcon (AMRAP – Rounds and Reps) 25min AMRAP 12 Walking lunges 35/25 db’s 15 Ab mat sit ups 15 Hip Extensions 5 Chest to Bar Pull...

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10/29/2016


Posted By on Oct 28, 2016

CrossFit NEi – CrossFit Metcon (Time) Partner Wod or rx+ solo Run 400 then 3 rounds… 40 wall balls 20/14 40 v ups 30 push ups 30 box jumps 24/20 20 front squats 95/65 20 slam balls 30/20 10 tire flips 10 pull ups then run...

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10/28/2016


Posted By on Oct 27, 2016

CrossFit NEi – CrossFit Warm-up 500m row 10 push ups 10 dislocates 3 min shoulder mobility 3 min hip mobility Bench Press (2-2-2-2-2) Metcon (Time) 50 Power Snatch 95/65 rx+115/75 50 Push Ups 50 Cal row

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