08/28/2017

CrossFit NEVO – CrossFit

We will be closed Monday due to the weather and the flooded roads. We are posting a FLOOD WOD everyone is encouraged to join in at home and do!


1: Metcon (Time)

75 Push Ups

75 Air Squats

75 Sit Ups

75 Lunges
Fitness – 50 Reps

RX+ 100 Reps

2: Metcon (Time)

200 Air Squats

*Every minute on the minute 4 Burpees

*the workout starts with burpees
Fitness – 2 Burpees

RX+ – 300 Air Squats



10/18/2017
Metcon (4 Rounds for reps)
“Freedom Sauce”
AMRAP 3
21 Overhead Squats (75/55)
21 Burpee Over the Bar
Max Calorie Row
Rest 3:00
AMRAP 3
18 Overhead Squats (95/65)
18 Burpee Over the Bar
Max Calorie Row
Rest 3:00
AMRAP 3
15 Overhead Squats (115/80)
15 Burpee Over the Bar
Max Calorie Row
Rest 3:00
AMRAP 3
12 Overhead Squats (135/95)
12 Burpee Over the Bar
Max Calorie Row
Performance- (65/45), (75/55), (95/65), (115/80)
Fitness- 18, 15, 12, 9 Reps (45/35), (65/45), (75/55), (95/65)
RxPlus- (95/65), (115/80), (135/95), (155/105)
Metcon (AMRAP - Reps)
Barbell Cycling
AMRAP :20s – Squat Cleans (185/135)
Rest :40s
AMRAP :40s – Squat Cleans (225/155)
Rest 1:20
AMRAP 1:00 – Squat Cleans (245/165)
Rest 1:20
AMRAP :40s – Squat Cleans (225/155)
Rest :40s
AMRAP :20s – Squat Cleans (185/135)
Scale appropriate
Metcon (Time)
Gymnastics
4×14 Unbroken Chest to Bar Pull-Ups
Rest as little as needed between sets
Overhead Squat (Build to a Heavy Set of 3)
10/18/2017
Metcon (4 Rounds for reps)
“Freedom Sauce”
AMRAP 3
21 Overhead Squats (75/55)
21 Burpee Over the Bar
Max Calorie Row
Rest 3:00
AMRAP 3
18 Overhead Squats (95/65)
18 Burpee Over the Bar
Max Calorie Row
Rest 3:00
AMRAP 3
15 Overhead Squats (115/80)
15 Burpee Over the Bar
Max Calorie Row
Rest 3:00
AMRAP 3
12 Overhead Squats (135/95)
12 Burpee Over the Bar
Max Calorie Row
Performance- (65/45), (75/55), (95/65), (115/80)
Fitness- 18, 15, 12, 9 Reps (45/35), (65/45), (75/55), (95/65)
RxPlus- (95/65), (115/80), (135/95), (155/105)
Metcon (AMRAP - Reps)
Barbell Cycling
AMRAP :20s – Squat Cleans (185/135)
Rest :40s
AMRAP :40s – Squat Cleans (225/155)
Rest 1:20
AMRAP 1:00 – Squat Cleans (245/165)
Rest 1:20
AMRAP :40s – Squat Cleans (225/155)
Rest :40s
AMRAP :20s – Squat Cleans (185/135)
Scale appropriate
Metcon (Time)
Gymnastics
4×14 Unbroken Chest to Bar Pull-Ups
Rest as little as needed between sets
Overhead Squat (Build to a Heavy Set of 3)
10/18/2017
Metcon (4 Rounds for reps)
“Freedom Sauce”
AMRAP 3
21 Overhead Squats (75/55)
21 Burpee Over the Bar
Max Calorie Row
Rest 3:00
AMRAP 3
18 Overhead Squats (95/65)
18 Burpee Over the Bar
Max Calorie Row
Rest 3:00
AMRAP 3
15 Overhead Squats (115/80)
15 Burpee Over the Bar
Max Calorie Row
Rest 3:00
AMRAP 3
12 Overhead Squats (135/95)
12 Burpee Over the Bar
Max Calorie Row
Performance- (65/45), (75/55), (95/65), (115/80)
Fitness- 18, 15, 12, 9 Reps (45/35), (65/45), (75/55), (95/65)
RxPlus- (95/65), (115/80), (135/95), (155/105)
Metcon (AMRAP - Reps)
Barbell Cycling
AMRAP :20s – Squat Cleans (185/135)
Rest :40s
AMRAP :40s – Squat Cleans (225/155)
Rest 1:20
AMRAP 1:00 – Squat Cleans (245/165)
Rest 1:20
AMRAP :40s – Squat Cleans (225/155)
Rest :40s
AMRAP :20s – Squat Cleans (185/135)
Scale appropriate
Metcon (Time)
Gymnastics
4×14 Unbroken Chest to Bar Pull-Ups
Rest as little as needed between sets
Overhead Squat (Build to a Heavy Set of 3)