Posts by DavidEdwards


8/11/2016


Posted By on Aug 10, 2016

CrossFit NEi – CrossFit Warm-up (No Measure) Row 500 meters 15 pvs pass throughs 15 box step ups 15 air squats 10 pull ups 10 ab mat sit ups Push Press (EMOM 10 mins 5 reps at 65-75%) Metcon (Time) 60 KBS 53/35 50 box jumps 24/20 40 wall balls 20/14 30 sit ups 20 pull ups 10 ring dips *20 minute time cap* RX+ 30 GHD and 10 ring muscle ups. *MUST be able to do both movements to...

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8/10/2016


Posted By on Aug 9, 2016

CrossFit NEi – CrossFit Warm-up (No Measure) Row 500 meters 2 times through: 15 pvc pass throughs 15 air squats 3 minutes banded front rack stretch and wrist stretch. Hang Power Clean Spend 15 minutes working to a heavy hang power clean Metcon (Time) 400 m run 10 power cleans 95/65 400 m run 8 power cleans 135/85 400 m run 6 power cleans 155/105 400 m run 4 power cleans 185/125 400 m run 2 power cleans...

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8/9/2016


Posted By on Aug 8, 2016

CrossFit NEi – CrossFit Warm-up (No Measure) Run 400 meters 2 times through: 15 banded good mornings 10 box steps ups 3 minutes banded shoulder stretch Metcon (Weight) 10 min EMOM- Every minute perform 3-5 weighted pull upsIf you do not have weighted pull ups do strict pull ups, if you do not have strict pull ups work on 20 second negatives from the top of the bar. Metcon (Time) Christine- 3 rounds 500 m row 12 body weight...

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8/8/2016


Posted By on Aug 7, 2016

CrossFit NEi – CrossFit Warm-up (No Measure) 400 meter run 2 times through: 15 air squats 10 push ups 10 ab mat sit ups 3 minutes banded hip mobility Back Squat (Rest 90 seconds between sets) 10@60% 8@70% 6@75% 4@80% 2@90% Metcon (Time) 3 rounds: 400 meter run 15 toes to bar 10...

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Sat 8/6/16


Posted By on Aug 6, 2016

CrossFit NEi – CrossFit Metcon (AMRAP – Reps) Max burpees 90 secs Metcon (AMRAP – Reps) 2 min AMRAP Slam ball clean – 30/20#Over shoulder Metcon (AMRAP – Reps) 30 sec AMRAP Max calories – airdyne Metcon (Time) For time: Handstand hold 1 min Max Effort air squats (AMRAP – Reps) 1 min max effort air squats Metcon (Time) 100 double unders for time (2:1 singles) Metcon (AMRAP – Reps) 1 min...

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