WOD


Tue 6/7/16


Posted By on Jun 6, 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 Sled Push 30m (5 rounds – work to heaviest weight) Rankel (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 6 Deadlifts, 225# 7 Burpee Pull-ups 10 Kettlebell Swings, 70# 200m RunIn honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010To...

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Mon 6/6/16


Posted By on Jun 5, 2016

CrossFit NEi – CrossFit Warm-up (No Measure) Run/row/bike 3 mins 3 rds with barbell: 3 power clean 3 front squat 3 push press 2 mins hip/shoulder mobility Bear Complex (8 sets) Power Clean Front Squat Push Press Back Squat Second Push PressWork to heaviest complex Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30...

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Sat 6/4/16


Posted By on Jun 4, 2016

CrossFit NEi – CrossFit Dynamic Lap (No Measure) High knees, butt kicker, frankensteins, 10 pushups, 10 squats2 rds!! Metcon (Time) Partner relay!! For time: 4 x 400m run 4 x 15DL 185/135# 4 x 500m row 4 x 15 dumbell thrusters 35/25# 4 x 25 cal airdyne bike 4 x 15 burpeesEach team of 2 will complete 4 rounds of each movement, 1 person working at a time,...

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Friday, June 3


Posted By on Jun 2, 2016

CrossFit NEi – CrossFit Warm-up (No Measure) 3 minutes jump rope 15 box step ups 15 walking lunges 15 ab mat sit ups 5 pull ups Front Squat (EMOM for 12 minutes: 3 front squats at 75%) Metcon (AMRAP – Reps) 20 minute AMRAP: 50 double(2:1 scale for singles) unders 40 box jumps 30 toes to bar 20 reverse lunges 45/25 (plate locked out overhead) 10 chest to bar 20 reverse lunges 45/25(plate locked out overhead) 30 toes to...

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Thursday, June 2


Posted By on Jun 1, 2016

CrossFit NEi – CrossFit Warm-up (No Measure) Row 500 meters 2 minutes banded shoulder stretch 2 times through with a barbell: 10 push press 10 hang power clean 10 deadlifts Metcon (No Measure) 10 minutes of gymnastics practice. Kipping pull ups, kipping toes to bar, bar muscle ups, butterfly pull ups…your choice. Push Jerk (Take 20 minutes to work to a heavy single.) Metcon (Time) 3 rounds for time: 15 cal row 10 hang...

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Wednesday, June 1


Posted By on May 31, 2016

CrossFit NEi – CrossFit Warm-up (No Measure) 2 rounds: 15 air squats 10 ring rows 10 kbs 2 minutes calf stretch 2 minutes hamstring stretch Metcon (Time) 4 rounds: 14 goblet squats 53/35 7 KBS 53/35 Metcon (Time) run 200 meters 10 burpees run 200 meters 9 burpees run 200 meters 8 burpees run 200 meters 7 burpees run 200 meters 6 burpees run 200 meters 5 burpees run 200 meters 4 burpees run 200 meters 3 burpees run 200 meters 2...

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