9/11/2018

CrossFit NEVO – CrossFit

“If we learn nothing else from this tragedy, we learn that life is short and there is no time for hate.” —Sandy Dahl, wife of Flight 93 pilot Jason Dahl


Never Forgotten

1: Always Remember (Time)

Teams of 2:

2001 Meter Row Buy-In

4 rounds:

9 Rope Climbs

11 Bar Complexes (135/95)

2977 Meter Row Cash-Out

(BAR COMPLEX)

Power Clean

Front Squat

Push Press

Front Squat

Push Press

(BEAR COMPLEX)

Power Clean

Front Squat

Push Press

Back Squat

Push Press
Performance – Half Climb 95/65

Fitness – Seated Rope Pulls (2:1) or Ring Rows (6:1) 55/35

RX+ Bear Complex

E2: Metcon (Time)

EMOM 12:

1st Minute: 15/10 Calorie Bike

2nd Minute: 20 GHD Sit-ups
Performance – GHD to Horizontal

Fitness – Abmat Sit-Ups

RX+ 15/10 Calorie Ski Erg



12/12/2017
Metcon (Time)
“Half and Half”

Teams of 2
8 Rounds For Time:
400 Meter Row
200 Meter Medball Run (30/20)
Performance- (20/14)
RxPlus- Sand Bag (60/40)
Metcon (Time)
Strict Handstand Push-ups
17 Strict Handstand Push-ups
Rest 1:00
15 Strict Handstand Push-ups
Rest :45
13 Strict Handstand Push-ups
Rest :30
11 Strict Handstand Push-ups
Rest :15
9 Strict Handstand Push-ups
Performance- Handstand Negatives
Fitness- Box Pike Push ups
Metcon
Midline
Not For Time:
2:00 L-Sit Hold
2:00 L-Pull-Up Hold
2:00 GHD Hold
12/12/2017
Metcon (Time)
“Half and Half”

Teams of 2
8 Rounds For Time:
400 Meter Row
200 Meter Medball Run (30/20)
Performance- (20/14)
RxPlus- Sand Bag (60/40)
Metcon (Time)
Strict Handstand Push-ups
17 Strict Handstand Push-ups
Rest 1:00
15 Strict Handstand Push-ups
Rest :45
13 Strict Handstand Push-ups
Rest :30
11 Strict Handstand Push-ups
Rest :15
9 Strict Handstand Push-ups
Performance- Handstand Negatives
Fitness- Box Pike Push ups
Metcon
Midline
Not For Time:
2:00 L-Sit Hold
2:00 L-Pull-Up Hold
2:00 GHD Hold
12/12/2017
Metcon (Time)
“Half and Half”

Teams of 2
8 Rounds For Time:
400 Meter Row
200 Meter Medball Run (30/20)
Performance- (20/14)
RxPlus- Sand Bag (60/40)
Metcon (Time)
Strict Handstand Push-ups
17 Strict Handstand Push-ups
Rest 1:00
15 Strict Handstand Push-ups
Rest :45
13 Strict Handstand Push-ups
Rest :30
11 Strict Handstand Push-ups
Rest :15
9 Strict Handstand Push-ups
Performance- Handstand Negatives
Fitness- Box Pike Push ups
Metcon
Midline
Not For Time:
2:00 L-Sit Hold
2:00 L-Pull-Up Hold
2:00 GHD Hold