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Author's details

Date registered: August 13, 2011

Latest posts

  1. Monday, June 26, 2017 — June 25, 2017
  2. Saturday, June 24, 2017 — June 23, 2017
  3. Saturday, June 24, 2016 — June 23, 2017
  4. Friday, June 23, 2017 — June 22, 2017
  5. Nom Saying Sun! — June 21, 2017

Most commented posts

  1. Tuesday, March 6, 2012 — 12 comments
  2. Tuesday, Feb. 21, 2012 — 9 comments
  3. Saturday, Jan. 28, 2012 — 9 comments
  4. Monday, Jan. 30, 2012 — 8 comments
  5. Friday, Jan. 6, 2012 — 7 comments

Author's posts listings

Jun 25

Monday, June 26, 2017

CrossFit 417 – CrossFitWarm Up A 10min to complete (No Measure)160′ side slide L and R 20 x Pogos 20x mini band side steps (each direction) 160′ Single arm oh walk 45′ Power skips down 45′ back 45′ Back ward crab walk 60s KB front rack hold every 10s stand up 15 KB Swings 8 …

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Jun 23

Saturday, June 24, 2017

CrossFit 417 – Endurance ClassWarm Up B (No Measure)400m Run 30 x Jumping Jacks 10 x Sumo inchworm + pushup 10 x Spine ringers 20 x Good mornings 20 x Arch to hollow on bar 160′ Single arm DB farmers carry L and R 12 Suitcase Deadlifts 15 x Single arm KB high pull R-L …

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Jun 23

Saturday, June 24, 2016

CrossFit 417 – CrossFitWarm Up C (No Measure)3min Row or Bike 6 Burpees to Bar + 5 sec hang each rep 5 DB Single Arm Push Press + 80′ OH Carry R-L 10-20 Uneven pushups 10 x Suitcase Situps 7 Strict Pullups 5 Inch Worm + 5 Sumo Inch worm 12 Cuban Press 10 Lying …

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Jun 22

Friday, June 23, 2017

CrossFit 417 – CrossFitWarm Up A 10min to complete (No Measure)160′ side slide L and R 20 x Pogos 20x mini band side steps (each direction) 160′ Single arm oh walk 45′ Power skips down 45′ back 45′ Back ward crab walk 60s KB front rack hold every 10s stand up 15 KB Swings 8 …

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Jun 21

Nom Saying Sun!

CrossFit 417 – Endurance ClassWarm-up (No Measure)800m jog A Skips Butt kicks High knees High knee karaoke Open hip skip side slides Toy soldiers Spiderman crawl Reverse lunge + reachback stretch 20 leg swings 2 x 15 claw drill cycleMetcon (8 Rounds for reps)Every 2 min on the minute 8 x 150m sprintsMetcon (AMRAP – …

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Jun 21

6.23.17

CrossFit 417 – SkinnyFitMetcon7 minute EMOM – 5 Thrusters Rest 2 minutes 7 min amrap – 15 push ups – 15 cal row Rest 2 minutes 7 min amrap – 5 slam balls -10 wall balls – 15 ties to bar

Jun 21

Thursday, June 22, 2017

CrossFit 417 – CrossFitWarm Up D (No Measure)3 x 20y Fwd/bwd run 3 x Down back side shuffle 1 Min KB squat hold 5 x each Full Squat thoracic reach 10 x Situp + reach past toes nerve floss 1min Double oh DB hold 320′ Double KB front rack walk 12 x Double KB front …

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Jun 20

Wednesday, June 21, 2017

CrossFit 417 – CrossFitWarm Up B (No Measure)400m Run 30 x Jumping Jacks 10 x Sumo inchworm + pushup 10 x Spine ringers 20 x Good mornings 20 x Arch to hollow on bar 160′ Single arm DB farmers carry L and R 12 Suitcase Deadlifts 15 x Single arm KB high pull R-L 9 …

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Jun 19

06/20/2017

CrossFit 417 – Endurance ClassWarm-up (No Measure)400m run 400m row 45′ Lunges A Skips Buttkicks High knees High knee Karaoke Open hip skip Toy soldiers Spiderman crawl 20 Leg swings (each side)Metcon (Time)1 mile run 100 DU 800m run 80 SH 2 OH 45/35 400m run 60 Abmat situps 200m run 40 Air Squats

Jun 19

30 MIN Running Clock

CrossFit 417 – SkinnyFit10 Min to:800 M Run 75 situps10 MIN AMRAP:10 OH Lunges (15lbs) 10 Squats (15lbs) 150m row10 MIN EMOM7 box jumps + 3 burpees

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