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May | 1

• AMRAP 15 mins: Strict Pull-ups and Handstand Push-ups

  AMRAP 15 mins: Strict Pull-ups and Handstand Push-ups

  • 
    Erica Di Franco CrossFit Nexus

    2 ab mats for hspu. had to kip the last 2 rounds. Intense arm workout + I've lost strength. Good to wod again.

    AMRAP 15 mins: Strict Pull-ups and Handstand Push-ups : 4 rounds + 3 Strict Pull-ups | Not Rx'd

    15:00 AMRAP: 3 Strict Pull-ups 5 Handstand Push-ups 10 Bench Press, 65 lbs 10 Strict Press, 45 lbs

    23 days ago   View AMRAP 15 mins: Strict Pull-ups and Handstand Push-ups Site Leaderboard (1)

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• 5 RFT: Inverted Rows, Ring Dip (band)s and Jump Rope (Singles)s

  5 RFT: Inverted Rows, Ring Dip (band)s and Jump Rope (Singles)s

  • 
    Erica Di Franco CrossFit Nexus

    red band for ring dips- still really hard. inverted rows- didn't get up to touch rings to shoulders consistently.

    5 RFT: Inverted Rows, Ring Dip (band)s and Jump Rope (Singles)s : 13 mins 1 sec | Not Rx'd

    5 rounds of: 5 Inverted Rows 10 Ring Dip (band)s 40 Jump Rope (Singles)s

    22 days ago   View 5 RFT: Inverted Rows, Ring Dip (band)s and Jump Rope (Singles)s Site Leaderboard (1)

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• Every 1 min for 15 mins: Push-ups

  Every 1 min for 15 mins: Push-ups

  • 
    Erica Di Franco CrossFit Nexus

    Was supposed to do back extensions too, but they hurt my back. Could have done more but got bored.

    Every 1 min for 15 mins: Push-ups : Completed | Not Rx'd

    Every 1 min for 15 mins 5 Push-ups 5 Push-ups 5 Push-ups 5 Push-ups 5 Push-ups 5 Push-ups 5 Push-ups 5 Push-ups 5 Push-ups 5 Push-ups 5 Push-ups 5 Push-ups 5 Push-ups 5 Push-ups 5 Push-ups

    22 days ago   View Every 1 min for 15 mins: Push-ups Site Leaderboard (1)
• Bench Press : 1 Rep Max

  Bench Press : 1 Rep Max

  • 
    Erica Di Franco CrossFit Nexus

    Bench Press : 1 Rep Max : 105 lbs | Rx'd

    Sets 1 Bench Press | 105 lbs

    22 days ago   View Bench Press : 1 Rep Max Site Leaderboard (1301)

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• AMRAP 20 mins: Wall Climbs and Box Jump (Step Up)s

  AMRAP 20 mins: Wall Climbs and Box Jump (Step Up)s

  • 
    Erica Di Franco CrossFit Nexus

    Kept the wall climb form throughout. Chest to wall everytime. Box step ups perfect; kept cardio up without coming close to redlining.

    AMRAP 20 mins: Wall Climbs and Box Jump (Step Up)s : 11 rounds | Rx'd

    20:00 AMRAP: 3 Wall Climbs 20 Box Jump (Step Up)s, 12 in

    19 days ago   View AMRAP 20 mins: Wall Climbs and Box Jump (Step Up)s Site Leaderboard (1)

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• AMRAP 10 mins: Ring Dips, Inverted Rows and Double Unders

  AMRAP 10 mins: Ring Dips, Inverted Rows and Double Unders

  • 
    Erica Di Franco CrossFit Nexus

    Purple band for Ring Dips; weren't hard. Inverted Rows hard. Didn't touch each time. At the end, started kipping as I saw Jim B. doing that.

    AMRAP 10 mins: Ring Dips, Inverted Rows and Double Unders : 5 rounds + 5 Ring Dips + 5 Inverted Rows | Rx'd

    10:00 AMRAP: 5 Ring Dips 10 Inverted Rows 20 Double Unders

    17 days ago   View AMRAP 10 mins: Ring Dips, Inverted Rows and Double Unders Site Leaderboard (2)

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• 4 RFT: Rows and Push Press

  4 RFT: Rows and Push Press

  • 
    Erica Di Franco CrossFit Nexus

    Great short WOD. Pushed the entire time hard.

    4 RFT: Rows and Push Press : 6 mins 33 secs | Rx'd

    4 rounds of: Row, 250 m 15 Push Press, 45 lbs

    17 days ago   View 4 RFT: Rows and Push Press Site Leaderboard (1)

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• Row 5000 km TT

  Row 5000 km TT

  • 
    Erica Di Franco CrossFit Nexus

    rowed 2:40 pace for the first 1,500 or so, then picked it up. Could have done closer to a 2:20 pace the whole time...didn't know how to pace a row this long.

    Row 5000 km TT : 23 mins 33 secs | Rx'd

    Interval Row, 5000 km | 23:33

    17 days ago   View Row 5000 km TT Site Leaderboard (97)

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• AMRAP 10 mins: Strict Pull-ups, Handstand Push-ups and Bench Press

  AMRAP 10 mins: Strict Pull-ups, Handstand Push-ups and Bench Press

  • 
    Erica Di Franco CrossFit Nexus

    2 abmats for hspu. Everything was hard.

    AMRAP 10 mins: Strict Pull-ups, Handstand Push-ups and Bench Press : 5 rounds + Strict Pull-up | Rx'd

    10:00 AMRAP: 3 Strict Pull-ups 5 Handstand Push-ups 7 Bench Press, 65 lbs

    5 days ago   View AMRAP 10 mins: Strict Pull-ups, Handstand Push-ups and Bench Press Site Leaderboard (1)

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Jun | 1