WOD


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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Saturday, June 18


Posted By on Jun 17, 2016

CrossFit NEi – CrossFit Warm-up Metcon (AMRAP – Rounds and Reps) 30 of each using 35/25 DB: DB Squats In & Outs DB Floor Press 2 Feet Together DB Alt Lunge DB Shoulder Press DB 200m run Metcon (Time) 50 Shoulder Tag 50 Sit Ups 50 Hand Release Push Ups 50 Leg Lifts 50 Ball...

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Friday, June 17


Posted By on Jun 16, 2016

CrossFit NEi – CrossFit Warm-up (No Measure) Row 500 meters 15 ring rows 15 air squats 15 pvc pass throughs Banded mobility of your choice for 5 minutes. Metcon (AMRAP – Rounds and Reps) 12 min amrap- 7 bench press 155/105 7 L sit pull ups Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP 15 KBS 53/35 10 toes 2 bar 5...

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Thursday, June 16


Posted By on Jun 15, 2016

CrossFit NEi – CrossFit Warm-up (No Measure) 20 m high knees 20 m butt kickers 20 ring rows 20 second handstand hold 20 air squats 3 mins hip mobility Warm up deadlift, hang power clean, front squat and jerk with barbell. Metcon (AMRAP – Reps) Max effort kipping pull ups without coming off of the bar Metcon (Weight) Take 15 minutes to build to a heavy complex of a clean (power or full), front squat and jerk. Once you have...

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Wednesday, June 15


Posted By on Jun 14, 2016

CrossFit NEi – CrossFit Animals (No Measure) 2 rounds of Bear crawl Crab walk Alligator walk Kangaroo jumps Duck walk Deadlift (10 min EMOM – 5 reps banded) Metcon (Time) 5 rounds- Run 400 Row 500

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