WOD


9/20/2016


Posted By on Sep 19, 2016

CrossFit NEi – CrossFit Warm-up (No Measure) 400 m run 2 times through- 15 air squats 15 pvc pass throughs 30 second handstand hold 5 minutes banded hip mobility Back Squat (10@60%, 8@65% 6@75%, 4@80% 2@90%) Metcon (Time) 5 rounds for time 10 hspu (scale 1:1) 10 hang power clean 95/65 5 push press...

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9/19/2016


Posted By on Sep 18, 2016

CrossFit NEi – CrossFit Warm-up (No Measure) row 500 meters 15 pvc pass throughs 15 air squats 10 ring rows 3 minutes banded mobility of your choice. Metcon (Time) 3 rounds for time- 100 double unders (3:1 singles) 10 push ups 5 pull ups CrossFit Games Open 15.1 (AMRAP – Rounds and Reps) 9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115# / 75# 5 Snatches, 115# /...

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9/17/2016


Posted By on Sep 16, 2016

CrossFit NEi – CrossFit Bench Press (10@60% 8@70% 6@75% 4@85% 2@90%) Metcon (Time) 4 Rounds 10 Wall Balls 20/14 (unbroken or start over) 20 DB rows 35/25 (unbroken or start over) 30 Alt Lunges 40 sit ups rest 2 minutes

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9/16/2016


Posted By on Sep 15, 2016

CrossFit NEi – CrossFit Miranda warm up (No Measure) 500m row 2 times- 10 ring rows 10 pvc pass throughs 10 pvc OHS 10 push ups 3 mins banded shoulder mobility Warm up to your OHS weight Sumo Deadlift (take 20 mins to find a 1 rep max) Metcon (Time) 21-15-9 burpees over the bar overhead squats 95/65 chest to bar pull...

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9/15/2016


Posted By on Sep 14, 2016

CrossFit NEi – CrossFit Miranda warm up (No Measure) 500m row 2 times- 10 ring rows 10 pvc pass throughs 30 second calf stretch 3 mins banded shoulder mobility Push Jerk (10@60% 8@70% 6@75% 4@85% 2@90%) Metcon (Time) 400 m run 25 kbs 53/35 400 m run 20 kbs 400m run 15 kbs 400 m run 10 kbs 400 m run 5...

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9/14/2016


Posted By on Sep 13, 2016

CrossFit NEi – CrossFit Warm-up (No Measure) 100 single jump ropes 15 air squats 15 box step ups 15 ab mat sit ups 15 push ups warm up clean and jerk to working weight Metcon (Time) 400 m run 30 wall balls 20/14 30 double unders (3:1singles) 20 box jumps 24/20 20 ghd sit ups 10 hang power cleans 135/95 10 jerks 135/95...

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