WOD


Mon 2/1/16


Posted By on Feb 1, 2016

CrossFit NEi – CrossFit (No Measure) 4 mins of Cindy 5 pull-ups 10 push-ups 15 air squats 2 mins shoulder mobility Review rope climb technique Metcon (AMRAP – Rounds and Reps) “Sisson” 20 min AMRAP 1 rope climb 5 burpees 200m run Rx is with a 20lb weight vest Rx+ = 4 rope climbs each roundRest 5 mins Metcon (Time) 3 rounds for time 25 flutter kicks 15 slam ball situps...

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Fri 1/29/16

Fri 1/29/16


Posted By on Jan 29, 2016

CrossFit NEi – CrossFit (No Measure) 3 mins run/row/bike 2 mins banded shoulder mobility 10 push-press with the bar Push Press (5×3) Metcon (Time) 21-18-15-12-9-6-3 box jumps 24/20″ push press 75/55# pull-ups Cash Out: Accumulate 2 mins of an...

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Thurs 1/28/16

Thurs 1/28/16


Posted By on Jan 28, 2016

CrossFit NEi – CrossFit Running warm-up (No Measure) 2 rounds of wall drill carioca-both directions high knees skip backwards jog inchworms Michael (Time) 3 Rounds for time of: 800m Run 50 Back Extensions 50 Sit-ups In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005. To learn more about Michael click...

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Wed 1/27/16

Wed 1/27/16


Posted By on Jan 27, 2016

CrossFit NEi – CrossFit Dynamic Lap (No Measure) High knees, butt kicker, frankensteins, 10 pushups, 10 squats3 rds: 5 power clean 5 front squat 5 split jerk Split Jerk (7×3 squat clean, then 1 split jerk) Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring DipsCash Out: Mobility – Shoulder rotator smash and...

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Tue 1/26/16

Tue 1/26/16


Posted By on Jan 26, 2016

CrossFit NEi – CrossFit (No Measure) 3 rounds 10m inchworms 10 banded good mornings 10 pvc pass-throughs Metcon (Time) 5 rds: 15 deadlift 185/135# 30 calorie row 45 double unders (3:1 singles) Cash Out: Work on hand stand walk/wall walk

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Mon 1/25/16


Posted By on Jan 25, 2016

CrossFit NEi – CrossFit (No Measure) 500m row 20 jumping squats 15 push-ups 10 squat and reach 1 min pigeon pose (each leg) Metcon (AMRAP – Reps) 5 min AMRAP Bodyweight back squatBack squat is from the floor. Score is total reps completed in 5 mins without setting the bar down. Metcon (Time) 3 rounds for time: 25 ghd situps 25 hand-release push-ups 25 air squatsCash Out: foam roll...

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