WOD


9/13/2016


Posted By on Sep 12, 2016

CrossFit NEi – CrossFit Warm-up (No Measure) Run 400 m 2 times through 15 pvc pass throughs 15 pvc overhead squats 15 ab mat sit ups 3 mins banded hip mobility Metcon (No Measure) 10 min EMOM 10 toes to bar RX+ 3 muscle ups of choice Metcon (Time) 400 m run 25 Back Squats 155/125 400 m run 25 Front Squats 135/95 400 m run 25 Overhead Squats 95/65 *weight comes from the...

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9/12/2016


Posted By on Sep 11, 2016

CrossFit NEi – CrossFit Warm-up (No Measure) 500 m row 2 times through- 10 pvc pass throughs 10 push ups 10 banded good mornings 30 sec calf stretch Metcon (Weight) EMOM for 10 minutes 3 deadlifts 135/95 5 burpees over the bar Metcon (Time) 7 rounds for time 5 deadlifts at 65% of 1rm 10 pull ups 15 push...

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9/10/2016


Posted By on Sep 9, 2016

CrossFit NEi – CrossFit Metcon (Calories) In teams of 2: 5 mins max calorie row Metcon (Time) In teams of 2 relay style: 100 double unders (3:1 singles) 25 toes to bar 25 deadlifts 225/155 50 box jump overs *both partners complete all of the reps before tagging...

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9/9/2016


Posted By on Sep 8, 2016

CrossFit NEi – CrossFit Miranda warm up (No Measure) 2 times- 15 air squats 10 push ups 10 pvc pass throughs 10 pvc overhead squats 10 pvc snatch balance banded hip mobility Hang Power Snatch (Take 20 minutes to find a 1 rm) Metcon (Time) 3 rounds 500 m row 15 push press 95/65 10 pull ups 5 burpees over bar *100 meter run penalty for dropping the bar in the push press, choose weight...

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9/8/2016


Posted By on Sep 7, 2016

CrossFit NEi – CrossFit Warm-up (No Measure) Run 400m 2 times through- 15 pvc pass throughs 15 pvc overhead squats 30 second handstand hold 3 minutes banded shoulder stretch Shoulder Press (10 min 2 EMOM @ 85%) Isabel (Time) For Time: 30 Snatches, 135# / 95#

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9/7/2016


Posted By on Sep 6, 2016

CrossFit NEi – CrossFit Warm-up (No Measure) 500 m row 2 times through- 15 pic pass throughs 15 ab mat sit ups 30 sec calf stretch 3 mins shoulder mobility Metcon (No Measure) EMOM for 20 min odd-10 push ups even-5 toes to bar Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 400 m run 20 GHD sit ups 10 pull ups (no singles please, use a band if you do not have at least 3...

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