WOD


8/17/16


Posted By on Aug 16, 2016

CrossFit NEi – CrossFit Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch Balance with a dip Snatch Spend about 25 minutes to work to a heavy single. Metcon...

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8/15/2016


Posted By on Aug 14, 2016

CrossFit NEi – CrossFit Warm-up (No Measure) Run 800 meters 15 ring rows 15 air squats 3 minutes banded hip and shoulder mobility work. Front Squat (5,5,5,5,5) Starting weight should be about 60% of 1RM, add weight as desired each round. Record the heaviest set of 5. Rest 90 seconds between rounds. Metcon (Time) 200 m farmers walk 25#/15# 20 hand release push ups 200 m farmers walk 15 hand release push ups 200 m farmers walk...

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8/13/2016


Posted By on Aug 12, 2016

CrossFit NEi – CrossFit Metcon (Time) 4 rounds 25 Slamballs 20/10 50 DB Thrusters 35/25 75 Sit Ups 100 Air Squats 200m Wall Ball Toss 20/14

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8/12/2016


Posted By on Aug 11, 2016

CrossFit NEi – CrossFit Warm-up (No Measure) Run 400 meters 100 jump rope singles 15 ab mat sit ups 30 second handstand hold 15 pvc pass throughs Metcon (No Measure) 16 min EMOM Odd- 1 rope climb Even- 3 handstand walks Metcon (Time) 500 meter row 50 double unders 5 toes to bar 400 meter row 40 double unders 10 toes to bar 300 meter row 30 double unders 15 toes to bar 200 meter row 20 double unders 20 toes to...

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8/11/2016


Posted By on Aug 10, 2016

CrossFit NEi – CrossFit Warm-up (No Measure) Row 500 meters 15 pvs pass throughs 15 box step ups 15 air squats 10 pull ups 10 ab mat sit ups Push Press (EMOM 10 mins 5 reps at 65-75%) Metcon (Time) 60 KBS 53/35 50 box jumps 24/20 40 wall balls 20/14 30 sit ups 20 pull ups 10 ring dips *20 minute time cap* RX+ 30 GHD and 10 ring muscle ups. *MUST be able to do both movements to...

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8/10/2016


Posted By on Aug 9, 2016

CrossFit NEi – CrossFit Warm-up (No Measure) Row 500 meters 2 times through: 15 pvc pass throughs 15 air squats 3 minutes banded front rack stretch and wrist stretch. Hang Power Clean Spend 15 minutes working to a heavy hang power clean Metcon (Time) 400 m run 10 power cleans 95/65 400 m run 8 power cleans 135/85 400 m run 6 power cleans 155/105 400 m run 4 power cleans 185/125 400 m run 2 power cleans...

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