WOD


8/9/2016


Posted By on Aug 8, 2016

CrossFit NEi – CrossFit Warm-up (No Measure) Run 400 meters 2 times through: 15 banded good mornings 10 box steps ups 3 minutes banded shoulder stretch Metcon (Weight) 10 min EMOM- Every minute perform 3-5 weighted pull upsIf you do not have weighted pull ups do strict pull ups, if you do not have strict pull ups work on 20 second negatives from the top of the bar. Metcon (Time) Christine- 3 rounds 500 m row 12 body weight...

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8/8/2016


Posted By on Aug 7, 2016

CrossFit NEi – CrossFit Warm-up (No Measure) 400 meter run 2 times through: 15 air squats 10 push ups 10 ab mat sit ups 3 minutes banded hip mobility Back Squat (Rest 90 seconds between sets) 10@60% 8@70% 6@75% 4@80% 2@90% Metcon (Time) 3 rounds: 400 meter run 15 toes to bar 10...

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Sat 8/6/16


Posted By on Aug 6, 2016

CrossFit NEi – CrossFit Metcon (AMRAP – Reps) Max burpees 90 secs Metcon (AMRAP – Reps) 2 min AMRAP Slam ball clean – 30/20#Over shoulder Metcon (AMRAP – Reps) 30 sec AMRAP Max calories – airdyne Metcon (Time) For time: Handstand hold 1 min Max Effort air squats (AMRAP – Reps) 1 min max effort air squats Metcon (Time) 100 double unders for time (2:1 singles) Metcon (AMRAP – Reps) 1 min...

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Fri 8/5/16


Posted By on Aug 4, 2016

CrossFit NEi – CrossFit Warm-up (No Measure) Run/row/bike 3 mins 20 jumping squats Ab mat hamstring drill 2 mins banded shoulder mobility Bench Press (20 mins to find 1 rep max) Metcon (Time) “Ranch mini chipper” 50 wall balls 20/14# 25 med ball ghd situps 20/14# 800m run with med ball (old 800m)18 min...

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Thurs 8/4/16


Posted By on Aug 3, 2016

CrossFit NEi – CrossFit Animals (No Measure) 2 rounds of Bear crawl Crab walk Alligator walk Kangaroo jumps Duck walk1 min pigeon pose (each leg) Metcon (Time) “The Separator” modified 12 hspu 15 backs squats 205/145# 20 burpees 9 hspu 18 front squats 185/125# 20 burpees 6 hspu 21 ohs 165\105# 20 burpeesRx+ From the floor 25 min cap Cash Out: 100 hip extensions with 25#...

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Wed 8/3/16


Posted By on Aug 2, 2016

CrossFit NEi – CrossFit Warm-up (No Measure) 500m row 3 rounds: 15 sec up dog/down dog 10 air squats 10m bear crawl Push Press (15 mins to find 1rm) Metcon (Time) “Redemption” modified 3 rope climbs 21 thrusters 115/85 2 rope climbs 15 thrusters 1 rope climb 9 thrusters20 min...

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