WOD


Fri 1/22/16


Posted By on Jan 22, 2016

CrossFit NEi – CrossFit (No Measure) 3x 10m inch worms 10 air squats 10 push-ups 10 squat and reach Bench Press (10 min EMOM, 3 reps @ 75% of 1rm) Metcon (Time) 5 rounds 25 calorie row 15 kbs 53/35# 10 toes to bar.Cash Out: Max farmers hold 70/53# (each...

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Thurs 1/21/16


Posted By on Jan 21, 2016

CrossFit NEi – CrossFit (No Measure) 500m row 10 wall facing squats 2x w/barbell: 5 squat cleans 5 split jerks Review C&J Clean and Jerk (7×1) Metcon (Time) 21-18-15-12 power cleans 115/75# burpees over the bar 20 min time capCash Out 3x: 50 flutter kicks 15 russian twists 25/15#...

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Weds 1/20/16


Posted By on Jan 20, 2016

CrossFit NEi – CrossFit Dynamic Lap (No Measure) High knees, butt kicker, frankensteins, 10 pushups, 10 squats2 rounds 15 banded good mornings Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 4 deadlifts 225/175# 8 slam balls 20/10# 12 walking lunges 100m runRest 5 mins then: Straight Bar Bicep Curls...

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Tue 1/19/16


Posted By on Jan 19, 2016

CrossFit NEi – CrossFit (No Measure) 3 mins jump rope leg swings/arm circles 15 jumping squats 10 up dog/down dog Metcon (AMRAP – Rounds) 10 min EMOM 3 HSPU (hardest version possible) Metcon (Time) 10 rounds 7 V-ups 11 push-ups 14 air squats 28 double undersCash Out 2 min couch stretch (each...

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Nancy


Posted By on Jan 18, 2016

CrossFit NEi – CrossFit (No Measure) 3mins run/row/bike 10 dislocates 10 ohs with pvc shoulder mobility 10 ohs with bar Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#Partner rep count Metcon (Time) 3 rounds of 30 sec L-sit 30 sec handstand holdaccure time for...

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Annie

Annie


Posted By on Jan 15, 2016

CrossFit NEi – CrossFit (No Measure) 3 mins jump rope 2 rds 10 dislocates 10 db push press 10 situps 10 push ups Split Jerk (7×1) 20mins, review movement Annie (Time) 50-40-30-20-10 Double-unders Sit-ups3:1 singles

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