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Author's details

Date registered: August 13, 2011

Latest posts

  1. Friday, Oct 20, 2017 — October 19, 2017
  2. 10-19-17 — October 18, 2017
  3. Thursday October 19th — October 18, 2017
  4. Thursday, Oct 19, 2017 — October 18, 2017
  5. Wednesday, Oct 18, 2017 — October 17, 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

Oct 06

Saturday, Oct 7, 2017

CrossFit 417 – EnduranceWarm 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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Oct 06

Saturday, October 7, 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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Oct 05

Friday, Oct 6, 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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Oct 04

10/05/2017

CrossFit 417 – Endurance

Oct 04

SkinnyFit 10.5

CrossFit 417 – SkinnyFitMetcon (Time)Buy In: 800 m run 5 Rounds: 10 box jumps 10 KB SDHP 10 Slam Balls 10 Ab Mat Situps Buy Out: 800 m run

Oct 04

Thursday, Oct 5, 2017

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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Oct 03

Wednesday, Oct 4, 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 KB Goblet Squat …

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Oct 02

10/03/2017

CrossFit 417 – EnduranceWarm-up (No Measure)400m run A Skips Butt kicks High knees High knee karaoke Open Hip Skip Toy Soldiers 20 Leg swings (both sides and front to back) Spiderman Crawl Reverse Lunge + reachback stretchMetcon (Time)2 Rounds 2k row 30 Burpee over Rower 800m run

Oct 02

SkinnyFit 10.3.17

CrossFit 417 – SkinnyFitMetcon (AMRAP – Rounds and Reps)20 min AMRAP 400 m run 20 pullups 15 burpees 10 toes to bar 5 DB thrustersMetcon (AMRAP – Reps)ABS: Max reps in 1 min 30 seconds, then 30 sec rest before next movement. Wall ball situps Med ball twists Banded situps Single Leg V-ups with plate …

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Oct 02

Tuesday, Oct 3, 2017

CrossFit 417 – CrossFitWarm Up E (No Measure)400m Run 20 Air squats 10 T-Pushups 10 Lying leg lifts 12 DB lateral raises 10 BB muscle snatch 10 Arch to Hollow from bar 20 Mountain ClimbersPower Clean (6min EMOM – 1 Power Clean + 1 Full Clean )Metcon (AMRAP – Reps)3 rounds: 1 min AMRAP Power …

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