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Author's details

Date registered: August 13, 2011

Latest posts

  1. Saturday, Oct 21, 2017 — October 20, 2017
  2. Saturday, Oct 21, 2017 — October 20, 2017
  3. Friday, Oct 20, 2017 — October 19, 2017
  4. 10-19-17 — October 18, 2017
  5. Thursday October 19th — October 18, 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

Sep 25

Tuesday, Sept 26, 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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Sep 25

9.26.17

CrossFit 417 – SkinnyFitMetcon10 Rounds 10 kb swings 10 kb lunges (held to chest) 20 sit ups 4 burpees EMOMAccessory (20 mins)50 right side plank twists 50 left side plank twists Rest 3 rounds – Dumbell work 15 Bent over rows 15 tricep extensions 10 lateral arm raises

Sep 24

Monday, Sept 25, 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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Sep 22

Saturday, Sept 23, 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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Sep 22

Saturday, Sept 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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Sep 21

Friday, Sept 22, 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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Sep 20

9.21.17

CrossFit 417 – SkinnyFitMetcon40-30-20-10 Air squats Butterfly sit ups Kb swings 20-15-10-5 burpee box overs toes to bar Buy out: 100 wall balls

Sep 20

Thursday, Sept 21, 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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Sep 19

Wednesday, Sept 20, 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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Sep 18

09/19/2017

CrossFit 417 – Endurance ()Warm-up (No Measure)3 Rounds 250m Row 12 Stading BTN Press 160ft farmers carry 12 double kb deadlift 12 wall balls 20 sec plankMetcon (Time)50 cal bike 40 DU 30 DB SH 2 OH 35/25 20 Air Squats 10 Hang Power Cleans 135/95 20 Air Squats 30 DB SH 2 OH 35/25 …

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