WOD


Thurs 1/14/16

Thurs 1/14/16


Posted By on Jan 14, 2016

CrossFit NEi – CrossFit (No Measure) 500m Row 2 Rds 10 Box step ups 10 DB Power Cleans 35/25 10 Box Dips Power Clean (7×1) Metcon (AMRAP – Rounds and Reps) 9 min AMRAP 6 strict pull-ups 9 deadlift 185/135# 12 box jumpovers 24/20”

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Weds 1/13/16


Posted By on Jan 13, 2016

CrossFit NEi – CrossFit (No Measure) Run 400m 10 Push-ups 10 Sit-ups Leg swing/arm circles Banded shoulder mobility Bench Press (12×3) 12 min EMOM Bench Press 3 reps starting 65-75% of 1rm, stay consitant, lowest amt lifted will be scored Metcon (AMRAP – Reps) Tabata (8 rounds each) Air dyne (calories) Leg levers Push-ups Slam-ballsStarting at different...

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Tues 1/12/16


Posted By on Jan 12, 2016

CrossFit NEi – CrossFit Dynamic Lap (No Measure) High knees, butt kicker, frankensteins, 10 pushups, 10 squats3 rds with barbell 3 snatch grip DL 3 hang snatch 3 OHS Snatch 3 position (5×3) 25mins High, Low, Floor Metcon (Time) 5 rds for time 7 dumbbell power snatch (each arm) 55/35# 14 toes to bar (18 min cap)RX priority on db’s, choose lbs...

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Monday 1/11/16


Posted By on Jan 11, 2016

CrossFit NEi – CrossFit (No Measure) 3 min jump rope 2 rds Cindy Samson stretch Pigeon pose abmat hamstring drill Back Squat (10 min EMOM 3 reps) Perform 3 reps at the top of each min. Warm up to 65-75% of 1RM. Keep weight consistant for all 10 Rds, if you drop/add lbs, lowest amt lifted will be scored. Metcon (AMRAP – Rounds and Reps) 25min AMRAP 5 muscle ups (ring) 100m run 7 box jumps 30/24” 50 double unders (3:1...

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Saturday 1/9/2016


Posted By on Jan 9, 2016

CrossFit NEi – CrossFit (No Measure) Coach Led Front Squat (EMOM – 10min) Metcon (Time) 10,9,8,7,6,5,4,3,2,1 Kettle Bell 70/53-53/35 Russian Twist Pull Ups Box Jumps30/24-24/20

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Fri 1/8/16

Fri 1/8/16


Posted By on Jan 8, 2016

CrossFit NEi – CrossFit Dynamic Lap (No Measure) High knees, butt kicker, frankensteins, 10 pushups, 10 squats (No Measure) 15 pvc pass-throughs Handstand Walk (Max effort walk in meters) 10 mins 1 Rep = 1m, Work on Handstand walk as skill Work on kick up Overhead Squat (5×3) review OHS with pvc 25 mins Metcon (Time) For time: 40 cal row 40 sit-ups 40 air squatsCash Out – 1rm plate...

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