WOD


9/6/2016


Posted By on Sep 5, 2016

CrossFit NEi – CrossFit Warm-up (No Measure) 500m row 2 times through- 15 air squats 15 walking lunges 15 ab mat sit ups Front Squat (10@65% 8@75% 6@80% 4@85% 2@90%) Metcon (AMRAP – Rounds and Reps) 15 min amrap 10 toes to bar 15 front squats 95/65 20 reverse step lunges 95/65 Take weight from the...

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9/5/2016


Posted By on Sep 4, 2016

CrossFit NEi – CrossFit Metcon (Time) In teams of 2, complete in you go I go format. 100 bench press 165/75 80 goblet squats 70/44 60 ab mat sit ups 40m sled push 20 wall walks Enjoy your Labor Day!!

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9/3/2016


Posted By on Sep 2, 2016

CrossFit NEi, CrossFit NEi – CrossFit Metcon (No Measure) 20 minutes goat work Metcon (Time) In teams of 2- 200m run 100 kbs 53/35 200m run 80 burpees 200m run 60 box jumps 200m run 40 air squats 200m run 20 wall balls 200m run 10 pull ups Split the work however you choose, runs DO NOT have to be as...

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9/2/2016


Posted By on Sep 1, 2016

CrossFit NEi – CrossFit Warm-up (No Measure) 400 meter run 100 jump rope (single or double) 2 times through- 15 pvc pass throughs 15 pvc overhead squats 15 ab mat sit ups Power Snatch (EMOM for 10 mins 2 reps at 85%) Metcon (Time) 30 double unders (3:1 singles) 30 toes to bar 30 ground to overhead 95/65 20 double unders 20 toes to bar 20 ground to overhead 95/65 10 double unders 10 toes to bar 10 ground to overhead...

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9/1/2016


Posted By on Aug 31, 2016

CrossFit NEi – CrossFit Warm-up (No Measure) 400 m run 2 times through 15 banded good mornings 15 pvc pass throughs 30 sec handstand hold 3 minutes banded hamstring stretch Deadlift (10,8,6,4 2) Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups

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8/31/2016


Posted By on Aug 30, 2016

CrossFit NEi – CrossFit Warm-up (No Measure) 500 m row 2 times through- 15 pvc pass throughs 10 pull ups Calf stretch Power Clean (E2MOM for 16 mins 3 reps at 85%) Metcon (Time) 30 pull ups 400 m run 15 hang power cleans 135/105 800 m run 15 hang power cleans 135/105 400 m run 30 pull ups 25 minute time...

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