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10/20/2017

CrossFit NEVO – CrossFit 1: Split Jerk (On the Minute x 10 Build to a Heavy Single) 2: Metcon (Time) 3 Rounds: 75 Double Unders 50 Air Squats 15 Power Cleans (135/95)Performance- (115/80), 35 DU Fitness- 150 Singles, 50 Air Squats, (95/65) RxPlus- 3 Rounds: 100DU, (165/110) E1: Metcon (Distance) Gymnastics Accumulate 20 Repetitions of…

10/18/2017

CrossFit NEVO – CrossFit DK, Caitlin, Krystal, and Corey waiting for the Max Cal Assault Bike minute to end 1: 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…

10/17/2017

CrossFit NEVO – CrossFit 1: Front Squat (On the Minute x 10 Build to a Heavy Front Squat) 2: Metcon (AMRAP – Rounds and Reps) On the Minute x 12 (4 Rounds) 1st: 15 Deadlifts (225/155) 2nd: 15 Sit-Ups 3rd: Max Calorie BikePerformance- 185/135 Fitness- 155/105 RxPlus- GHD Sit-Ups 2E: Metcon (No Measure) Run Conditioning…

10/16/2017

CrossFit NEVO – CrossFit 1: Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest 1E: Overhead Squat + Snatch Balance (1 Overhead Squat + 2 Snatch Balances) Build to a Heavy Complex: 1 Overhead…

10/13/2017

CrossFit NEVO – CrossFit “Success is focusing the full power of all you are on what you have a burning desire to achieve.”–Wilfred Peterson Caleb finishing his 400M Medball run 1: Metcon (Time) 5 rounds for time of: 25 Kettlebell swings, (70/53) 25 Sit ups 25 Kb Deadlift (70/53) Just one 25 Knees-to-elbowsPerformance- (53/35), Knees…

10/12/2017

CrossFit NEVO – CrossFit “Success is focusing the full power of all you are on what you have a burning desire to achieve.”–Wilfred Peterson Cami trying to catch her Dad on a 200m Sprint 1: Metcon (Time) For Time: 50/35 Calorie Assault Bike 100 Double-Unders 400m Medball Run (30/20) 400m Run 100 Double-Unders 50/35 Calorie…

10/11/2017

CrossFit NEVO – CrossFit Wednesday, Thursday, and Friday our 7:00am will be held at 7:30am. After this week we will have the final decision on if 7:00am changes to 7:30am going forward. 1: Back Squat (3 sets of 5) 2: Metcon (Time) “Turn and Burn” 2 Rounds: 400 Meter Run 30 Thrusters (65/45) Performance- (45/35)…

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