Posts by DavidEdwards


7/14/2017


Posted By on Jul 13, 2017

CrossFit NEi – CrossFit Bench Press (10@55%, 2-10@65%,10@70%,5@75%,max@80%) Metcon (Time) 4 Rounds 15 Cal Row 12 Wall Balls 20/14* 9 Pull Ups* 6 KBS 70/53*

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7/13/2017


Posted By on Jul 12, 2017

CrossFit NEi – CrossFit Warm-up Run 400 2x’s 10 Dislocates 10 KBS 10 Ring Rows 10 Air Squats 10 Toe Touches 5 min mobility Metcon (No Measure) 15 min working on Ring/Bar muscle ups or Rope Climbs Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 2 Rope Climbs 5 Wall Walks 10 Hang Cleans...

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7/12/2017


Posted By on Jul 11, 2017

CrossFit NEi – CrossFit Warm-up 2x’s High Knees Butt Kickers Frankensteins 10 Air Squats 10 Push Ups 10 Dislocates Sampson Stretch 30 sec/leg 3 min mobility Metcon (No Measure) 12 min EMOM odd – 12/10 calories on bike even – 10 Toes to Rings Metcon (Time) Run 400 25 DB Clean and Press 50/35 (both hands same time) 50 Sit Ups 50 Push Ups 25 DB Alt Snatches 50/35 50 Double Unders (3:1) 25 DB Alt Snatches 50/35 50...

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7/11/2017


Posted By on Jul 10, 2017

CrossFit NEi – CrossFit Warm-up Row 500 or Run 400 2x’s 10 Dislocates 10 Ring Rows 10 Air Squats 10 Walking Lunges 5 Pull Ups 5 min stretching/mobility Front Squat (5@60% – 5@70% – 5@80%) Every 3 minutes for 9 minutes (3 sets ) complete Fran with a break (Time) 21 Thrusters 95/65 21 Pull Ups rest 2 min 15 Thrusters 95/65 15 Pull Ups rest 2 min 9 Thrusters 95/65 9 Pull UpsThe goal with the rest is to...

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7/10/2017


Posted By on Jul 9, 2017

CrossFit NEi – CrossFit Shoulder Press (7@60%, 5@70%, 3@80%, 1@90%, 1@90%, 1@90%) We are not going for a 1 rep max – building strength – stay with the %’s Metcon (Time) 15-12-9-6-3 Deadlift 185/125 (rx+ 275/185) 30-24-18-12-6 Ab Mat Sit Ups (rx+...

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