WOD


9/27/2016


Posted By on Sep 26, 2016

CrossFit NEi – CrossFit Warm-up (No Measure) 500 meter row 2 times- 15 banded good mornings 15 air squats 15 ab mat sit ups 15 pvc pass throughs Metcon (Time) 3 rounds for time 400 meter run 15 wall balls Metcon (Time) 21-15-9 Deadlift 225/155 GHD sit...

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9/26/2016


Posted By on Sep 25, 2016

CrossFit NEi – CrossFit ,: Warm-up (No Measure) 400 meter run 15 pvc pass throughs 15 air squats banded front rack stretch banded hip mobility, Front Squat (10 min EMOM – 3 reps starting @ 65% of 1rm ) record your heaviest set of 3 Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring...

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9/24/2016


Posted By on Sep 23, 2016

CrossFit NEi – CrossFit Metcon (Time) In teams of 2, rotate every round 4 rounds 200 meter run 10 power cleans 135/95 20 toes to bar 4 rounds 10 front squats 135/95 200 meter run 20 push ups 4 rounds 20 pull ups 10 push jerks 135/95 200 meter...

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9/23/2016


Posted By on Sep 22, 2016

CrossFit NEi – CrossFit Warm-up (No Measure) run 400 meters 15 pvc pass throughs 15 ab mat sit ups 5 minutes banded shoulder mobility Bench Press (Take 25 minutes to get a 1rm) Metcon (Time) row 500 run 200 row 400 run 200 row 300 run 200 row 200 run 200 row 100 run...

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9/22/2016


Posted By on Sep 21, 2016

CrossFit NEi – CrossFit Warm-up (No Measure) 500 m row 2 times through- 10 walking lunges 10 pvc pass throughs 10 ab mat sit ups 2 minutes wrist stretch and front rack stretch Metcon (1 Rounds for reps) 20 minute death by power cleans RX-115/85 minute 1-1 power clean minute 2-2 power cleans minute 3-3 power cleans etc… once you cannot complete the number prescribed in the minute start back at 1 rep and climb until time is...

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9/21/2016


Posted By on Sep 20, 2016

CrossFit NEi – CrossFit Warm-up (No Measure) 500 m row 15 pvs pass throughs 15 air squats 15 ring rows 15 box step ups Split Jerk (20 min. to find 1 rep max) Metcon (Time) 7-1-7 wall balls 20/14 pull ups box jumps 24/207,6,5,4,3,2,1,2,3,4,5,6,7 **All sets must be unbroken otherwise need to restart section – choose weight/bands...

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