WOD


Tue 8/2/16


Posted By on Aug 1, 2016

CrossFit NEi – CrossFit Dynamic Lap (No Measure) 2 rounds: 10m high knees 10m butt kickers 10m frankensteins 10 push-ups 10 squatsChoose row or run 5k Row (Time) Max Effort 5k Row 5k Run (Time) Max Effort 5k Run Metcon (Time) Cash out: 3 rds 20 V-ups 20 Sec plank (hands not...

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Mon 8/1/16


Posted By on Jul 31, 2016

CrossFit NEi – CrossFit Dynamic Lap 2 (No Measure) 2 rds: 10m inchworms 20m high knees 20m butt kickers 10 squat and reach 10 ring rowsWarm up front squat Front Squat (20 mins to find 1rm) DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009To learn more about DT click...

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7/29/2016


Posted By on Jul 28, 2016

CrossFit NEi – CrossFit Miranda warm up (No Measure) 500 m row 2 times- 15 air squats 10 push ups 10 pvc pass throughs 10 box step ups Max Strict Pull Ups (AMRAP – Reps) 500m Row (Time) Max Effort 500m Row Metcon (Time) 21-15-9 Box Jumps 24/20 Burpees Pull...

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7/28/2016


Posted By on Jul 27, 2016

CrossFit NEi – CrossFit Warm-up (No Measure) Row 500 m 2 times through- 15 banded good mornings 15 air squats Hamstring stretch on ghd Deadlift (1 rep max) Metcon (AMRAP – Reps) 12 min AMRAP 2 KBS 53/35 5 wall balls 4 KBS 10 wall balls 6 KBS 15 wall balls 8 KBS 20 wall balls 10 KBS 25 wall balls *repeat RX+...

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7/27/2016


Posted By on Jul 26, 2016

CrossFit NEi – CrossFit Warm-up (No Measure) Run 400 meters Bergener Warm Up Metcon (No Measure) Take 15 minutes to work on shoulder mobility and snatch balance with PVC or barbell. Metcon (Time) 3 rounds for time: 800 m run 25 OHS 95/65 15 GHD sit ups

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7/26/2016


Posted By on Jul 25, 2016

CrossFit NEi – CrossFit Warm-up (No Measure) Row 500 meters 10 pvc pass throughs 30 second handstand hold 3 minutes banded shoulder mobility Push Jerk (1 rep max ) Metcon (Time) 6 rounds: 400 meter sprint 1:1 work and restIf your run takes 1:40 then rest 1:40. Do your best to maintain a similar pace for all 6...

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