WOD


Mon 7/18/16


Posted By on Jul 17, 2016

CrossFit NEi – CrossFit Warm-up (No Measure) Run/row/bike 3 mins 20 air squats 10 pvc pass-throughs 1 min couch stretch (each leg) 1 min pigeon pose (each leg) Back Squat (2×20 reps @ 55-60% of 1rm ) 3 mins between each set Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 10 thrusters 95/65# 7...

Read More

7/16/2016


Posted By on Jul 15, 2016

CrossFit NEi – CrossFit Metcon (Time) Teams of 2- 50 box jumps 24/20 50 power snatch 75/55 50 box jumps 50 calorie row 50 box jumps 50 overhead squats 75/55 50 box jumps

Read More

7/15/2016


Posted By on Jul 14, 2016

CrossFit NEi – CrossFit Miranda warm up (No Measure) 500 m row 30 second handstand hold then, with an empty barbell 10 front squats 10 push jerks Squat Clean 6 min EMOM 3 squat cleans at 75% of your max Metcon (Time) 5 rounds for time 15 wall balls 20/14 12 power cleans 95/65 9 push jerks...

Read More

7/14/2016


Posted By on Jul 13, 2016

CrossFit NEi – CrossFit Warm-up (No Measure) Row 500 meters 2 times through: 10 pvc pass throughs 10 push ups 10 ab mat sit ups Metcon (No Measure) EMOM for 10 minutes 15 GHD **only if you have done 150 in a day, scale as needed** Metcon (Time) 7 rounds for time 15 bench press 135/95 20 cal...

Read More

7/13/2016


Posted By on Jul 12, 2016

CrossFit NEi – CrossFit Warm-up (No Measure) 500 meter row 10 pvc pass throughs 30 sec handstand hold Warm up hang power and power snatch with barbell. Snatch (3) Take 5 minutes to build to your 70% power snatch then 10 min EMOM of 3 power snatches at 70%. Metcon (AMRAP – Reps) 20 minutes of deathby pull ups Minute 1, 1 pull up Minute 2, 2 pull ups etc. Until you cannot complete the required number for that...

Read More

7/12/2016


Posted By on Jul 11, 2016

CrossFit NEi – CrossFit Warm-up (No Measure) 2 rounds: 15 banded good mornings 10 air squats 10 ab mat sit ups THEN warm up to your DL weight Metcon (Time) 4 rounds 500 m row 3 minutes rest between rounds 21-15-9 Deadlift 225/155 Wall Balls 20/14 Toes to...

Read More