Workouts

11/22/2017

CrossFit NEVO – CrossFit 1: Metcon (3 Rounds for reps) “Front Loader” Teams of 3: AMRAP 7 50 Push Press (115/80) 50 Push Press (135/95) AMRAP Push Press (155/105) rest 3 minutes AMRAP 7 50 Front Squats (115/80) 50 Front Squats (135/95) AMRAP Front Squats (155/105) rest 3 minutes AMRAP 7 50 Hang Power Cleans…

11/21/2017

CrossFit NEVO – CrossFit 1: Metcon (Time) 5 Rounds, On the 4:00 12 T2B 16 Deadlifts (155/105) 200m Run*Slowest Round only one that counts Performance- (135/95) Fitness- K2E, (115/80) RxPlus- (185/135), 14/10 Bike Cal E3: Metcon (Time) 5:00 Hold D-Ball – 100/80 Plank Hold KB/DB Hold Handstand Hold RX – 20 Abmat Sit-Ups RX+ Every…

11/20/2017

CrossFit NEVO – CrossFit Mari and Juan rocking some awesome shirts! 1: Overhead Squat (5×3) 2: Metcon (AMRAP – Rounds and Reps) Conditioning AMRAP 15: 60 Double Unders 30/21 Calorie Row 15 Overhead Squats (115/80)Performance- 30DU, (95/65) Fitness- 120 Singles, 24/20 Cal Row, OHS/FS (75/55) E1: Snatch (7 Sets then Heave Single Snatch) 7 Sets…

11/17/2017

CrossFit NEVO – CrossFit The Wallball cannot touch the ground… Josh got creative for Thursday’s workout. 1: Back Squat (5×3 @ about 85%) 2a: Metcon (AMRAP – Reps) “Leg Stand” 8 Rounds: :20 Seconds Back Squats (45/35) :10 Seconds Rest :20 Seconds Double Unders :10 Seconds Rest *8 minutes total Performance- (35/15), Singles 2b: Metcon…

11/16/2017

CrossFit NEVO – CrossFit Some people like to make reminders for the Pie Throwing Challenge… 1: Metcon (AMRAP – Rounds and Reps) “Farmer’s Tan” Teams of 2: AMRAP 20: 200 Meter Farmers Carry (53/35) 50 Calorie Bike 200 Meter Farmers Carry (53/35) 50 Wall Balls (20/14)*wallball must never touch the ground for the 20 minutes….

11/15/2017

CrossFit NEVO – CrossFit 1: Metcon (3 Rounds for reps) AMRAP 4: 27 Calorie Row 21 Power Cleans (135/95#) 15 Burpee Box Jump Overs (24/20) Rest 4:00 AMRAP 4: 27 Calorie Row 21 Power Cleans (115/80#) 15 Burpee Box Jump Overs (24/20) Rest 4:00 AMRAP 4: 27 Calorie Row 21 Power Cleans (95/65#) 15 Burpee…

11/14/2017

CrossFit NEVO – CrossFit It was nice having Jay drop in and join us for our Saturday workout. 1: Power Snatch (On the Minute x 10- 2 Power Snatches) You can either build or stay at the same weight. 2: Metcon (Time) 4 Rounds for Time: 15 Power Snatches (75/55) 30 Double Unders 200 Meter…

11/13/2017

CrossFit NEVO – CrossFit 1: Metcon (Time) “Dirty 30” For Time: 30 Box Jumps (24/20) 30 Chest to Bar Pull-ups 30 Kettlebell Swings (53/35) 30 Front Squats (115/80) 30 Toes to Bar 30 Push Press (115/80) 30 Deadlifts (115/80) 30 Wall Balls (20/14) 30 Burpees 30 Double UndersPerformance- (95/65), Pull Ups, Hanging Leg Raises Fitness-…

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