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Author's details

Date registered: August 13, 2011

Latest posts

  1. Saturday, June 24, 2017 — June 23, 2017
  2. Saturday, June 24, 2016 — June 23, 2017
  3. Friday, June 23, 2017 — June 22, 2017
  4. Nom Saying Sun! — June 21, 2017
  5. 6.23.17 — 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

May 31

Thursday, June 1, 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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May 30

05/31/2017

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 12 Sitting …

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May 29

05/30/2017

CrossFit 417 – Endurance ClassWarm-up (No Measure)800m jog A Skips Buttkicks High knees High knee karoake Open hip skip Toy soldiers Spiderman crawl + reverse lunge and reach back stretch 20 Leg swings side to side and front to back (each) 15 Claw drill cyclesMetcon (6 Rounds for reps)6 x 200m run every 2mins 3min …

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May 29

SkinnyFit 5.30.17

CrossFit 417 – SkinnyFitMetcon (Time)21-15-9 Wall Ball Situps Back Squats Situps Run 800m 21-15-9 Toes thru Rings Slam Balls Situps Run 800m

May 29

Tuesday, May 30, 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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May 28

Monday, May 29, 2017

CrossFit 417 – CrossFit

May 26

Saturday, May 27, 2017

CrossFit 417 – Endurance ClassWarm 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 5 Bar pullovers or 5 Candle stick rollupsMetcon (AMRAP – Rounds and Reps)25min AMRAP 800m Row 80′ Single arm DB oh carry …

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May 26

Saturday, May 27, 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 5 Bar pullovers or 5 Candle stick rollupsHall (Time)5 Rounds for time of: 3 Cleans, 225# 200m Sprint 20 Kettlebell Snatches, 1.5 pood …

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May 25

Friday, May 26, 2017

CrossFit 417 – CrossFitWarm Up A 10min to complete (No Measure)160′ side slide L and R 20 x Pogos 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 Strict t2b or knee raises 10 x …

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May 24

5/25/2017

CrossFit 417 – Endurance ClassMetcon (Time)4 Rounds 400m Run 21 Deadlifts (225/165) 15 Box Jumps (24/20) 9 HSPU

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