WOD


Mon 4/25/16


Posted By on Apr 24, 2016

CrossFit NEi – CrossFit Warm-up (No Measure) 400m run 2 rds: 20 sec HS hold 10 jumping squats 5 kbs 2 mins shoulder mobility Metcon (No Measure) 16 min EMOM Odd mins: 4 HSPU Even mins 4 pistol squats (2 each leg) Metcon (Time) 2 rounds for time: 10 burpees 25 KB DL 53/35# 25 KBS 53/35# 25 goblet squats 53/35# 25 push-ups 25 sit-ups 10 burpees 400m...

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Friday, April 22


Posted By on Apr 21, 2016

CrossFit NEi – CrossFit Warm-up (No Measure) Row 500 meters 2 times through 10 ring rows 10 air squats 10 push ups calf stretch Metcon (Time) 400 meter run 2 rounds of Cindy 200 meter run 2 rounds of Cindy 200 meter run 2 rounds of Cindy 200 meter run 2 rounds of Cindy 200 meter run 2 rounds of Cindy 400 meter run Cindy- 5 pull ups 10 push ups 15 air...

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Thursday, April 21


Posted By on Apr 20, 2016

CrossFit NEi – CrossFit Warm-up (No Measure) Run 400 meters 2 times through: 10 shoulder openers 10 pvc ohs 10 snatch balance 3 minutes banded hip mobility Overhead Squat Metcon (Time) 18-15-9-6-3 wall balls 20/14 power snatch 95/65

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Wednesday, April 20


Posted By on Apr 19, 2016

CrossFit NEi – CrossFit Warm-up (No Measure) 400 m run 2 rounds: 10 shoulder opener 10 box step ups 10 ab mat sit ups 15 second handstand hold Push Jerk Metcon (Time) 5 rounds for time: 20 box jumps 24/20 15 shoulder to overhead 115/85 10 toes to...

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Tuesday, April 19


Posted By on Apr 18, 2016

CrossFit NEi – CrossFit Warm-up (No Measure) 400 m run 2 rounds: 10 banded good mornings 10 air squats 10 walking lunges 10 shoulder openers Metcon (No Measure) 15 minutes of pull up work Take this time to discuss with a coach how to improve your pull up technique. Metcon (AMRAP – Rounds and Reps) 25 min AMRAP RX 135/95 10 deadlifts 8 hang power cleans 6 front squats 4 walking...

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Monday, April 18


Posted By on Apr 17, 2016

CrossFit NEi – CrossFit Warm-up (No Measure) 100 single jumprope 20 ab mat sit ups 10 pull ups 10 shoulder opener 5 minutes mobility of your choice Metcon (No Measure) 20 min EMOM odd minutes- 15 double unders even minutes- 5 GHD sit ups Metcon (Time) row 500 meters 25 kbs 53/35 5 bar muscle ups (rx+) row 400 meters 20 kbs 53/35 4 bar muscle ups (rx+) row 300 meters 15 kbs 53/35 3 bar muscle ups (rx+) row 200 meters 10 kbs 53/35...

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