WOD


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...

Read More

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...

Read More

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