WOD


7/25/2016


Posted By on Jul 24, 2016

CrossFit NEi – CrossFit Warm-up (No Measure) Row 500 meters 15 air squats 10 ab mat sit ups 30 sec calf sretch each leg 5 minutes banded hip mobility Back Squat (1 rep max ) Metcon (AMRAP – Rounds and Reps) 10 minute amrap: 30 double unders 20 air squats 10 toes to...

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7/23/2016


Posted By on Jul 22, 2016

CrossFit NEi – CrossFit Metcon (Time) Carrie Wod 7 rounds for time 19 Double unders 16 Burpees Metcon (Time) 3 Rounds 15 KB Swings 53/35 15 Power Cleans 95/65 15 Box Jumps 24/20 3 Wall Walks

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Fri 7/22/16


Posted By on Jul 21, 2016

CrossFit NEi – CrossFit Animals (No Measure) 2 rounds of Bear crawl Crab walk Alligator walk Kangaroo jumps Duck walk Metcon (Time) For time: 25 GHD sit-ups 1 Muscle-up 20 GHD sit-ups 2 Muscle-ups 15 GHD sit-ups 3 Muscle-ups 10 GHD sit-ups 4 Muscle-ups 5 GHD sit-ups 5 Muscle-upsMuscle ups are on the bar. 15 min time cap Rest 5 mins between each metcon Metcon (Time) For time: 12 pistols 20 double unders 10 pistols 30 double...

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Thurs 7/21/16


Posted By on Jul 20, 2016

CrossFit NEi – CrossFit Warm-up (No Measure) Row 500m 3 rounds: 15 walking lunges 10 jumping squats 5 pushups 2 mins shoulder mobility Bench Press (7-6-5-4-3-2-1 Starting at 60% of 1rm) Increase weight each set 20 mins Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 15 calorie row 15 pushups 15 jumping...

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Wed 7/20/16


Posted By on Jul 19, 2016

CrossFit NEi – CrossFit Lumberjack 20 (Time) 20 Deadlifts, 275# Run 400m 20 Kettlebell swings, 70# Run 400m 20 Overhead Squats, 115# Run 400m 20 Burpees Run 400m 20 Chest-To-Bar Pull-ups Run 400m 20 Box Jumps, 24″ Run 400m 20 Dumbbell Squat Cleans, 45# Run 400mOn Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.To learn more about...

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Tue 7/19/16


Posted By on Jul 18, 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 rows Metcon (No Measure) 20 min EMOM Odd: Bent over Row 5 reps Even HSPU 4 repsChoose the hardest version of HSPU you can sustain for 10 rounds. Use underhand grip for bent over row. 1-Mile Run (Time) Max Effort 1-Mile...

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