WOD


Fri 3/11/16


Posted By on Mar 11, 2016

CrossFit NEi – CrossFit (No Measure) Run/row/bike 3 mins 3 rounds 5 snatch grip deadlift 5 hang power snatch 5 jumping pull-ups CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb. CrossFit Games Open 16.3 Scaled (AMRAP – Reps) AMRAP 7 Minutes 10 power snatches 5 jumping chest-to-bar pull-ups Men use 45 lb. Women use 35 lb.Cash Out: 3 rds for time:...

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Thurs 12/31/15


Posted By on Mar 10, 2016

CrossFit NEi – CrossFit Warm-up (No Measure) 500m row 2 rds: 10 wall facing squats 15 ring rows 20 double unders (or attempts) Straight Bar Bicep Curls (5×8) 15 mins, from the rack Ghost (3 Rounds for reps) 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest *Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps...

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Wed 2/10/16


Posted By on Mar 9, 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 rowsWarm-up deadlift McGhee (AMRAP – Rounds and Reps) 30-Minute AMRAP of: 5 Deadlits, 275# 13 Push-ups 9 Box Jumps, 24″In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.To learn more about McGhee click hereWomen’s weight 185#, 20″...

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Tue 3/8/16


Posted By on Mar 8, 2016

CrossFit NEi – CrossFit Dynamic Lap (No Measure) High knees, butt kicker, frankensteins, 10 pushups, 10 squats10 kettlebell snatches Back Squat (5×5 @ 85% of 1rm ) 15 mins Hall (Time) 5 Rounds for time of: 3 Cleans, 225# 200m Sprint 20 Kettlebell Snatches, 1.5 pood (10 each arm) Rest 2 minutesIn honor of U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012To learn more about Hall click...

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Mon 3/7/16


Posted By on Mar 7, 2016

CrossFit NEi – CrossFit (No Measure) 50 jumping jacks 40m bear crawl 30 sec handstand hold 20 jumping squats 10 pvc dislocates Push Jerk (7×3 starting at 60% of 1rm) 20 mins Jeremy (Time) 21-15-9 Overhead Squats, 95# / 65# BurpeesCash Out: Max push-ups in 1...

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Thurs 3/3/16


Posted By on Mar 3, 2016

CrossFit NEi – CrossFit (No Measure) Run/row/bike 4 mins 10 reps with bar of each: squat clean bench press overhead squat 2 mins mobility The Other Total (Total Weight) Clean Bench Press Overhead SquatCash Out: Max effort 1000m...

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