Blog Normal

02/19/2018

CrossFit NEVO – CrossFit 1: Deadlift (Build to a Heavy Set of 3) 2: Metcon (AMRAP – Reps) AMRAP 7: Wallballs (20/14) On the Minute – 5 Deadlifts (225/155) RETEST FROM 6/28/17*Only Count Wallballs **Start with Wallballs Performance- (185/135#) Fitness- (155/105#), (14/10#) RxPlus- (30/20#) E1: Back Squat (1×7 @ 70% 1×5 @ 75% 3×3 @…

02/15/2018

CrossFit NEVO – CrossFit 1: Metcon (4 Rounds for reps) “Buckle Up” AMRAP 3: 50′ Walking Lunge (No Weight) 35 AbMat Sit-ups Max Calorie Row rest 3 minutes AMRAP 3: 50′ Walking Lunge (30’s/25’s) 35 AbMat Sit-ups Max Calorie Row rest 3 minutes AMRAP 3: 50′ Walking Lunge (40’s/30’s) 35 AbMat Sit-ups Max Calorie Row…

02/14/2018

CrossFit NEVO – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 18: 6 Shuttle Runs Down and back (50Ft) 15 Wallballs (20/14) 12 Alternating Dumbbell Snatches (50/35) 9 Toes to BarPerformance- (40/25), Knees 2 Chest Fitness- (35/20), Sit Ups RxPlus- 18 Calorie Bike E2: Overhead Squat (Overhead Squat Build to a Heavy Set of…

02/13/2018

CrossFit NEVO – CrossFit 1: Push Press (5 Sets of 3) 2: Metcon (Time) Conditioning For Time: 50/35 Calorie Row 40 Kettlebell Swings (53/35) 30 Push Press (115/80) 40 Kettlebell Swings (53/35) 50/35 Calorie RowPerformance- (44/26), (95/65) Fitness- (35/18), (85/55) RxPlus- (70/53), (135/95) E3: Metcon (No Measure) Midline Not For Time: 27-21-15-9 GHD Sit-Ups Empty…

02/12/2018

CrossFit NEVO – CrossFit 1: Paused Front Squat (1 Rep On the Minute x 10) **2 Second Pause in Bottom 2: Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring DipsPerformance- (95/65), Matador Dips Fitness- (75/55), Box Dips E3: Metcon (Time) Skills For Time: 100 Double Unders 10 Bar Muscle Ups 80 Double Unders 8 Bar…

02/10/2018

CrossFit NEVO – CrossFit Metcon (Time) Heave-ho” Teams of 3 AMRAP 25: 150/120 Calorie Schwinn Bike 75 DB Thrusters (50/35) 33 Burpee Pull Ups 150/120 Calorie Schwinn Bike 75 DB Power Snatches (50/35) 33 Burpee Pull Ups 150/120 Calorie Schwinn Bike 75 DB Clean and Jerks (50/35) 33 Burpee Pull Ups

02/08/2018

CrossFit NEVO – CrossFit Athletes Choose 1 From Each Section Friday is the last day to get your order in for our 2018 Open Shirts! 1A: Back Squat (1RM Back Squat) 1B: Deadlift (1RM Deadlift) 1C: Bench Press (1RM Bench Press) 2A: Pull-ups (Max Strict Pull-ups) 2B: Weighted Pull-ups (Max Weighted Pull-ups) 2C: Muscle-ups (Max…

02/06/2017

CrossFit NEVO – CrossFit 1: Metcon (4 Rounds for reps) Conditioning AMRAP 3: 24 Box Jump Overs (24/20) 21/16 Calorie Assault Bike Max Power Cleans (115/80) rest 3 minutes AMRAP 3: 21 Box Jump Overs (24/20) 18/14 Calorie Assault Bike Max Power Cleans (135/95) rest 3 minutes AMRAP 3: 18 Box Jump Overs (24/20) 15/12…

02/05/2018

CrossFit NEVO – CrossFit 1: Overhead Squat (Heavy Single) 2: Metcon (Time) “Over and Over” 9-15-21: Chest to Bar Pull-ups Burpees Overhead Squats (95/65)RxPlus- Bar Facing Burpees Performance- Pull Ups, (75/55) Fitness- Jumping Pull- Ups, Front Squats E1: Snatch From Blocks (7 Sets of 2) Snatch From Blocks (Knee Level) 7 Sets of 2: 1×2…

02/19/2018
Deadlift (Build to a Heavy Set of 3)
Metcon (AMRAP - Reps)
AMRAP 7:
Wallballs (20/14)
On the Minute – 5 Deadlifts (225/155)
*Only Count Wallballs
**Start with Wallballs
Performance- (185/135#)
Fitness- (155/105#), (14/10#)
RxPlus- (30/20#)
Back Squat (1×7 @ 70% 1×5 @ 75% 3×3 @ 80%)
Metcon (Time)
Ring Muscle-Ups
4 Sets of 50% of Max Set
Rest as needed between
02/19/2018
Deadlift (Build to a Heavy Set of 3)
Metcon (AMRAP - Reps)
AMRAP 7:
Wallballs (20/14)
On the Minute – 5 Deadlifts (225/155)
*Only Count Wallballs
**Start with Wallballs
Performance- (185/135#)
Fitness- (155/105#), (14/10#)
RxPlus- (30/20#)
Back Squat (1×7 @ 70% 1×5 @ 75% 3×3 @ 80%)
Metcon (Time)
Ring Muscle-Ups
4 Sets of 50% of Max Set
Rest as needed between
02/19/2018
Deadlift (Build to a Heavy Set of 3)
Metcon (AMRAP - Reps)
AMRAP 7:
Wallballs (20/14)
On the Minute – 5 Deadlifts (225/155)
*Only Count Wallballs
**Start with Wallballs
Performance- (185/135#)
Fitness- (155/105#), (14/10#)
RxPlus- (30/20#)
Back Squat (1×7 @ 70% 1×5 @ 75% 3×3 @ 80%)
Metcon (Time)
Ring Muscle-Ups
4 Sets of 50% of Max Set
Rest as needed between