WOD


12/04/2017


Posted By on Dec 4, 2017

CrossFit NEi – CrossFit Front Squat (15 min Emom) Min 1 – 10 front squats @ 50% 1 rep max Min 2 – 20 of some type of ab work Min 3 – rest Metcon (AMRAP – Reps) 7 min AMRAP 10 Power Cleans 95/65 20 Push Ups Rest 3 min 5 min AMRAP 5 Power Cleans 135/95 10 Bar over...

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12.2.17


Posted By on Dec 2, 2017

CrossFit NEi – CrossFit Metcon Metcon (Time) 200 m run 25 box jump overs 24/20 25 man makers 35/25 200 m run 25 cal row 25 ball slams 20/10 200 m run 25 burpees 25 db push press 35/25 200 m run 25 cal air bike 25 med ball clean...

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12/1/2017


Posted By on Dec 1, 2017

CrossFit NEi – CrossFit Warm-up Row 500 10 Dislocates 10 Air Squats 10 Push Ups Ab Mat Hamstring Stretch 30 Sec Calf Stretch 3 min banded hip mobility Back Squat 15 min EMOM min 1 – 10 back squats @50% of 1 rep max min 2 – 10 Alt DB Curls/ Arm min 3 – rest Metcon (Time) 3 Rounds 400m Run 25 Air Squats 15 GHD’s 25 Push...

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11/30/2017


Posted By on Nov 30, 2017

CrossFit NEi – CrossFit Bench Press (20 min to find hvy 1) Metcon (Time) 10-9-8-7..3-2-1 Wall Balls 20/14 Pull Ups *15 Ab Mat Sit ups in between each round

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11/29/2017


Posted By on Nov 29, 2017

CrossFit NEi – CrossFit Warm-up Row 250 High Knees Butt Kickers Bear Crawl 10 Step Ups 10 Dislocates 10 KBS 5 Pull Ups 10 Air Squats 10 Walking Lunges Hang Power Snatch (20 min to work to hvy 1) Metcon (Time) 4 Rope Climbs then 3 Rounds 15 Box Jumps 24/20 20 KBS 53/35 15 Power Snatch 75/55 20 Walking Lunges...

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11/28/2017


Posted By on Nov 28, 2017

CrossFit NEi – CrossFit Warm-up Row 500 10 Air Squats 10 Walking Lunges 10 Dislocates 10 Banded Good Mornings Banded Front Rack Stretch Banded Shoulder Stretch 10 Bar Strict Press Split Jerk (20 min to work to hvy 1) Metcon (Time) Run 400m then 4 Rounds 10 T2Bar 15 Front Squats 115/80 (RX+ OHS 95/65) then Run...

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