WOD


7/11/2016


Posted By on Jul 10, 2016

CrossFit NEi – CrossFit Warm-up (No Measure) Row 500 meters 15 air squats 10 banded good mornings 4 minutes banded hip mobility Metcon (Time) 7 rounds: 400 meter run 15 back squats 135/95 *if RX take the weight from the rack 40 minute time cap RX+ 29 back squats per...

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Sat 7/9/16


Posted By on Jul 8, 2016

CrossFit NEi – CrossFit Freeze Tag (No Measure) Metcon (AMRAP – Rounds and Reps) Partner WOD: 5 rounds 10 tire flips 20 goblet squats 53/35# 30m wheel barrow walk 400m slam ball carry 30/20# 50 burpeesSplit the work up however you’d like 🙂

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Fri 7/8/16


Posted By on Jul 7, 2016

CrossFit NEi – CrossFit Dynamic Lap (No Measure) 2 rounds: 10m high knees 10m butt kickers 10m frankensteins 10 push-ups 10 squats Bench Press (25 mins to find 1rm) Metcon (AMRAP – Reps) Emom for as long as possible: 20 WB 20/14# 2 pushups 18 WB 4 pushups 16 WB 6 pushups 14 WB 8 pushups 12 WB 10 pushups 10 WB 12 pushups 8 WB 14 pushups 6 WB 16 pushups 4 WB 18 pushups 2 WB 20...

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Thurs 7/7/16


Posted By on Jul 6, 2016

CrossFit NEi – CrossFit Warm-up (No Measure) Run 400m 3 mins mobility Setup WOD elements and do 7 reps each movement Metcon (Time) 7 rounds for time: 7 hspu 7 hang power cleans 135/95# 7 front squats 135/95# 7 ring dips 7 burpee box jumps 7 kbs 70/53# 7 GHD...

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Wed 7/6/16


Posted By on Jul 5, 2016

CrossFit NEi – CrossFit Warm-up (No Measure) Run/row/bike 3 mins 10 lunge steps 15 frankensteins 20 sec handstand hold 25 air squats Weighted Pull-ups (10 min emom – 3 reps) Lowest weight completed for 3 reps is your score. Metcon (Time) 27-21-15-12-9 Calorie row T2B OH walking lunges...

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Tue 7/5/16


Posted By on Jul 4, 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 Deadlift (7×3 e2mom) Start at 65% of 1rm and increase weight each set. Score is your heaviest competed set of 3. Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 10 dumbell thrusters 35/25# 15 pushups 30 double unders (3:1...

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