WOD


Mon 5/23/16


Posted By on May 22, 2016

CrossFit NEi – CrossFit Running warm-up (No Measure) 2 rounds of wall drill carioca-both directions high knees skip backwards jog inchworms Metcon (Time) 1 mile run 30 squat cleans 155/115# 800m run 20 squat cleans 155/115 400m run 10 squat...

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Partner Metcon


Posted By on May 20, 2016

CrossFit NEi – CrossFit Metcon (Time) 400m run (together) 100 Deadlifts (135/95) 50 Med Ball Cleans (20/14) 100m OH Walking Lunge (25/15) 50 Cal Row 100 Burpees 400m Run (together)

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Friday, May 20


Posted By on May 19, 2016

CrossFit NEi – CrossFit Warm-up (No Measure) 500 meter row 2 times through: 10 ring rows 15 air squats Metcon (Time) 4 rounds for time: 400 meter run 4 rounds of Cindy Cindy: 5 pull ups 10 push ups 15 air squats RX+ – 20lb Vest

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Thursday, May 19


Posted By on May 18, 2016

CrossFit NEi – CrossFit Warm-up (No Measure) Row 500 meters 100 single jump ropes 2 times: 10 pvc pass through 10 kbs 10 ab mat sit ups Metcon (No Measure) EMOM for 10 minutes 25 double unders Metcon (Time) 18-15-12-9-6-3 Calorie Row KBS 53/35 Toes to...

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Wednesday, May 18


Posted By on May 17, 2016

CrossFit NEi – CrossFit Warm up (No Measure) Run 400 meters 2 times: 10 banded good mornings 10 air squats 10 ring rows 20 second handstand hold 10 box step ups 10 pvc pass through 2 minutes of hamstring stretching Deadlift (20 mins to find a 1rm) Metcon (Time) 25 wall balls 20 DL 155/115 15 box jumps 10 chest to bar 5 c&j 155/115 10 chest to bar 15 box jumps 20 DL 155/115 25 wall...

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Tuesday, May 17


Posted By on May 16, 2016

CrossFit NEi – CrossFit Warm-up (No Measure) Row 500 meters 2 times: 10 pvc pass through 10 pvc ohs 10 ring rows 10 ab mat sit ups Power Snatch EMOM for 12 minutes: 2 power snatches at 75% Metcon (Time) 30 clean and jerks 95/65 30 toes to bar 30 power snatches 95/65 30 pull...

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