WOD


Mon 2/28/2016


Posted By on Mar 27, 2016

CrossFit NEi – CrossFit Warm-up 3 min Jump Rope 15 air squats 15 dislocates 10 kb swings Back Squat (20 min to find 1 rep max) Metcon (Time) 5 Rounds 10 db Box Step Overs 35/25 45/35 20kb Swings 53/36 70/53 30 Double...

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Easter Wod


Posted By on Mar 25, 2016

CrossFit NEi – CrossFit Metcon (Weight) 12 min EMOM of choice Metcon (Time) Partners – 100 alt slamballs 100 wallballs over bar 100 slamball twist 100 slamball sit ups 100m broadjump 100 box jump overs

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Fri 3/25/16


Posted By on Mar 24, 2016

CrossFit NEi – CrossFit Warm-up Coach’s choice CrossFit Games Open 14.5 and 16.5 (Time) For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster, 95#/65# 15 Bar Facing Burpees 12 Thruster, 95#/65# 12 Bar Facing Burpees 9 Thruster, 95#/65# 9 Bar Facing Burpees 6 Thruster, 95#/65# 6 Bar Facing Burpees 3 Thruster, 95#/65# 3 Bar Facing Burpees CrossFit Games Open 16.5 Scaled...

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Thurs 3/24/16


Posted By on Mar 23, 2016

CrossFit NEi – CrossFit Dynamic Lap (No Measure) High knees, butt kicker, frankensteins, 10 pushups, 10 squats2 rounds!! 3 minutes hip/hamstring mobility Metcon (AMRAP – Reps) 20 min AMRAP 400M Run 40 CAL Row 40 Dubs 300M Run 30 CAL Row 30 Dubs 200M Run 20 CAL Row 20 Dubs400m run = 40 reps 300m run = 30 reps 200m run = 20 reps Cash Out: 15 mins...

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Wed 3/23/16


Posted By on Mar 22, 2016

CrossFit NEi – CrossFit (No Measure) Row 500 meters 3 mins shoulder mobility Burgener warm up Metcon (Weight) 20 min EMOM 1 Hang power snatch 115/75# 1 Overhead squat 115/75#Rx+ = 135/95# Isabel (Time) For Time: 30 Snatches, 135# / 95#Cash Out: 100 leg levers 200 flutter kicks (single...

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Tue 3/22/16


Posted By on Mar 21, 2016

CrossFit NEi – CrossFit Warm-up (No Measure) 400m run 2x through: 15 sec handstand hold 15 sit-ups 15 walking lunges 15 push-ups Push Jerk (10-8-6-4-2) 60%, 70% 75%, 80%, 85% Metcon (Time) For Time- 20 S20 135/95# 30 Burpees over bar 40 T2B 30 Burpees over bar 20...

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