WOD


Saturday, June 25


Posted By on Jun 24, 2016

CrossFit NEi – CrossFit Metcon (No Measure) Bring Sally Up-Squats Metcon (Time) In teams of 2: 100 double unders 80 calorie row 60 GHD 40 pull ups 20 shoulder to overhead 135/95

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Fri 6/24/16


Posted By on Jun 23, 2016

CrossFit NEi – CrossFit Warm-up (No Measure) Run/row/bike 3 mins 15 air squats 10 ring rows 5 dive bomber push-ups Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 5 bar muscle-ups 30 sec L-sit Metcon (AMRAP – Rounds and Reps) 7 min AMRAP 5 burpees 10 push-ups 15 air...

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Thurs 6/23/16


Posted By on Jun 22, 2016

CrossFit NEi – CrossFit Warm-up (No Measure) 3 mins jump rope 15 banded good mornings Ab-mat hamstring drill Annie (Time) 50-40-30-20-10 Double-unders Sit-ups Metcon (Time) For time: 225 pound Deadlift, 21 reps 400 meter Run 225 pound Deadlift, 18 reps 400 meter Run 225 pound Deadlift, 15 reps 400 meter Run 225 pound Deadlift, 12 reps 400 meter RunWomen’s weight...

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Wed 6/22/16


Posted By on Jun 21, 2016

CrossFit NEi – CrossFit Warm-up (No Measure) 50 jumping jacks 40m bear crawl 30 sec handstand hold 20m inchworms 10 air squats Shoulder Press (10 min EMOM 3 reps @ 80% of 1rm) Wittman (Time) Seven rounds: 1.5 pood Kettlebell swing, 15 reps 95 pound Power clean, 15 reps 15 Box jumps, 24″ box Post total time.In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, was killed on February 13, 2010To learn...

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Tue 6/21/16


Posted By on Jun 20, 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 (Time) Jag 28 modified For time: Run 800 meters. 28 Kettlebell swings, 2 pood 28 Strict Pull-ups 28 Clean & Jerk 135/95# 28 Strict Pull-ups Run 800 metersKB weight is...

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Mon 6/20/16


Posted By on Jun 19, 2016

CrossFit NEi – CrossFit Warm-up (No Measure) Run/row/bike 3 mins 30 sec sampson stretch (each leg) 20 walking lunges 15 air squats 10 pvc pass-throughs Front Squat (7-5-5-3-3-3) 15 mins Metcon (Time) For time: Row 1K Dumbbell snatch, 50 reps 35/25# Row 750m Dumbbell snatch, 35 reps Row 500m Dumbbell snatch, 20 reps These are one-arm squat snatches, alternating...

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