Posts by DavidEdwards


Thurs 12/3/15


Posted By on Dec 3, 2015

CrossFit NEi – CrossFit (No Measure) Row 500m Leg Swings/Arm Circles 3 mins hip/shoulder mobility Front Squat (10 min EMOM, 3 reps at 70% of 1rm) Metcon (Time) “Heavy Fran” 15-12-9 Thrusters 115/85# Pull-ups RX+ 135/95, Chest-to-bar pu’sCash Out Accumulate 90 seconds of an...

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Wed 12/2/15


Posted By on Dec 2, 2015

CrossFit NEi – CrossFit (No Measure) Run 400m Burgener warm-up with barbell Snatch 3 position (5×3) 3 position snatch is high hang, low hang, floor. 20 mins Metcon (Time) 5 rounds for time: 20 wall ball shots 20/14# 5 squat snatches 105/75# rest 2 minsCash Out: 3 rounds of 30 leg levers, 30 second...

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Tue 12/1/15


Posted By on Dec 1, 2015

CrossFit NEi – CrossFit (No Measure) Slam ball conga line – 2x 15 banded good mornings ab-mat hamstring drill Deadlift (10 min EMOM, 3 reps at 70% of 1rm) Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 10 kbs 53/35# 15 knees to elbow 20 jumping lunges 25 calorie rowCash Out: 3 rounds max unbroken push-ups, with 1 min rest in between each...

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Mon 11/30/15


Posted By on Nov 30, 2015

CrossFit NEi – CrossFit (No Measure) Run/row/bike 3 mins 3 rds with barbell: 3 power clean 3 front squat 3 push jerks 3 split jerk Clean and Jerk (25 mins to find 1rm) Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 3 Power Snatch 115/85# 6 C&J 115/85 9 chest to bar pull-ups 54 double undersRx+ is 135/105# (3:1...

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Sat 11/28/15


Posted By on Nov 28, 2015

CrossFit NEi – CrossFit Dodge Ball (No Measure) Blue – 5 jump tucks Red – 10 frankensteins Purple – 12 burpees Green – 15 air squats Orange – 20 jumping jacks Metcon (Time) 50-40-30-20-10 wall balls 20/14# box jumps 24/20″ kbs 53/35#You may complete this as a partner WOD or...

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