Posts by DavidEdwards


3/20/2017


Posted By on Mar 19, 2017

CrossFit NEi – CrossFit Warm-up Run 400 or Row 500 2 x’s 5 pull ups 5 push ups 5 air squats then 20 walking lunges 10 dislocates 10kbs 30 sec calf stretch/leg Shoulder Press (5-5-3-3-1-1-1-1-) Metcon (Time) 400m run 15-12-9 (400m run betwen sets) Pull Ups Thrusters...

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3/17/2017


Posted By on Mar 16, 2017

CrossFit NEi – CrossFit CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-ups CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 135# / 95# 55 Wall-Ball Shots, 20# / 10# 55 Calorie Row 55 Hand-Release...

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3/16/2017


Posted By on Mar 15, 2017

CrossFit NEi – CrossFit Metcon (No Measure) Treat today as a active recovery day. If tomorrow’s Open Wod means anything to you, come in stretch and go moderate. If tomorrow is just another Wod – come in and go hard. Metcon (No Measure) Work on 1 or 2 things that are either a skill or techniques with light weight for a specific lift Metcon (Time) 3 Rounds 10 KBS 20 Ab mat Sit Ups 300m...

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3/15/2017


Posted By on Mar 14, 2017

CrossFit NEi – CrossFit Warm-up Row 1000m – casual 2x’s 10 air squats 10 banded good mornings 10 push ups ab mat hamstring stretch 5 min stretching Metcon (No Measure) Every 90 sec for 5 sets 10 Unbroken Wallballs10 Burpee Penalty if set is NOT unbroken Metcon (Time) 30 Double Unders, then… 12/9/6 Bar Facing Burpees Deadlift 225/155 then… 9/6/3 Squat Cleans 135/95 HSPU Then 30 Double...

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3/14/2017


Posted By on Mar 13, 2017

CrossFit NEi – CrossFit Warm-up 100 single Jump Ropes 50-75 Double Unders 10 Air Squats 10 Push Ups 10 Step Ups 10 pistols to 20/16″ box Bench Press (8 Min EMOM) 70-75% of 1 rep max Metcon (Time) 3 Rounds 15 Push Jerks 95/65 12 Box Jumps 24/20 9 Pull Ups 6...

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