WOD


10/19/2017


Posted By on Oct 18, 2017

CrossFit NEi – CrossFit Warm-up Run 400m Bear crawl 10 AIr Squats 10 Dislocates 10 Jumping Squats 10 Wall Balls 5 Pull Ups 10 Shoulder Shrugs w/bar Squat Snatch Power Snatch Metcon (Time) 10 Power Cleans 165/115 20 Pull Ups 30 Wall Balls 20/14 400m Run 30 Wall Balls 20/14 20 Pull Ups 10 Power Cleans...

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10/18/2017


Posted By on Oct 17, 2017

CrossFit NEi – CrossFit Warm-up Row 1000m 10 Air Squats 10 Dislocates 10 OHS w PVC 10 KBS 10 High Pulls w KB 10 Ring Rows 3 min banded mobility Metcon (Time) 10 Rounds 7 Sumo Deadlift High Pulls 95/65 7 Toes to Bar 7 Front Squats 95/65 7 Push Ups 7 Shoulder to Overhead 95/65 7 Ab Mat Sit Ups40 Min Time Cap – Scale rounds if...

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10/17/2017


Posted By on Oct 16, 2017

CrossFit NEi – CrossFit Warm-up Run 400 10 Banded Good Mornings 10 Walking Lunges 10 Dislocates 10 hvy kb Deadlifts 10 Push Ups 10 Air Squats Push Jerk (25 min to find 1 rep max) Metcon (Time) 5 Rounds 200m run 5 Deadlifts 225/155 10 Burpees over...

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10/16/2017


Posted By on Oct 15, 2017

CrossFit NEi – CrossFit Warm-up Row 500 10 Air Squats 10 KB High Pulls 10 Push Ups 10 Pull Ups 10 Step Ups 30 sec sampson stretch 30 sec pigeon pose Hang Clean (20 Min to find 3 rep max) catch in squat Metcon (Time) 4 Rounds 6 Squat Cleans 135/95 (rx+ 155/110) 12 Box Jumps 24/20 (rx+...

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10/14/2017


Posted By on Oct 13, 2017

CrossFit NEi – CrossFit Metcon (No Measure) Off Site WOD We are meeting at Fire Station 81 – 110 Paschall Rd – PTC GA 30269. Located just off Hwy. 74 after the Avenue. Pumpkins, tire flips and more! Lets help out our awesome community and volunteer firemen.

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10/13/2017


Posted By on Oct 12, 2017

CrossFit NEi – CrossFit Warm-up Row 500 or Run 400 10 Dislocates 10 Air Squats 10 KBS 10 Goblet Squats 10 Slam Balls 3 min mobility Bench Press (25 Min) You pick the rep scheme Metcon (AMRAP – Rounds and Reps) Friday the 13th 13 min AMRAP 3 HSPU 10 KBS 53/35 13...

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