WOD


Saturday, April 9


Posted By on Apr 8, 2016

CrossFit NEi – CrossFit Metcon (AMRAP – Reps) In teams of 2 one teammate will row 500 meters while the other performs maximum reps of designated movement. Partner 1-row 500 meters Partner 2- max reps of movement in the time it takes partner 1 to complete row. Teammates will switch every 500 meters and write down the teams TOTAL reps completed. 1st round- max box jumps 2nd round-max front squats 65/95 3rd round-max toes to...

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Friday, April 8


Posted By on Apr 7, 2016

CrossFit NEi – CrossFit Animals (No Measure) 2 rounds of Bear crawl Crab walk Alligator walk Kangaroo jumps Duck walk Metcon (Weight) Every 3 minutes for 30 minutes: 5 DL 225/155 (80% of 1 RM if lower than prescribed weight) 5 bar facing burpees 15 cal...

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Thursday, April 7


Posted By on Apr 6, 2016

CrossFit NEi – CrossFit Warm-up (No Measure) 250 m row 100 jump rope 2 times through: 15 air squats 15 ab mat sit ups 15 ring rows Metcon (Time) 200 m run 100 double unders 200 m run 80 air squats 200 m run 60 ghd sit ups 200 m run 40 pull ups 200 m run 20 C&J 95/65 200 m run 10 toes to bar *modified from CrossFit...

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Wednesday, April 6


Posted By on Apr 5, 2016

CrossFit NEi – CrossFit Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch Balance with a dip Snatch Work Starting at 50% of your 1 rep max EMOM for 20...

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Tuesday, April 5


Posted By on Apr 4, 2016

CrossFit NEi – CrossFit Warm-up (No Measure) 5 rounds of 150 meter row sprints with 1 minute rest between rounds 2 rounds: 10 pvc pass through 10 pull ups 15 second handstand hold Shoulder Press (5-5-3-3-1-1-1 ) Take 15 minutes to establish a 1 rep max. Metcon (AMRAP – Reps) For 15 minutes complete as many rounds as possible: 3 c2b pull ups 6 hspu 9 kbs...

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