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Author's details

Date registered: August 13, 2011

Latest posts

  1. Saturday, Sept 23, 2017 — September 22, 2017
  2. Saturday, Sept 23, 2017 — September 22, 2017
  3. Friday, Sept 22, 2017 — September 21, 2017
  4. 9.21.17 — September 20, 2017
  5. Thursday, Sept 21, 2017 — September 20, 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

Aug 15

Wednesday, August 16, 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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Aug 14

08/15/2017

CrossFit 417 – Endurance ClassWarm-up (No Measure)400m run A Skips Butt kicks High knees High knee karaoke Toy soldiers Spiderman crawl Reverse Lunge plus reach back stretch 20 leg swings eachMetcon (5 Rounds for reps)5 x 300m runs every 3 minsMetcon (AMRAP – Reps)10min running clock 1mile run AMRAP- KB swings 70/55

Aug 14

Skinnyfit 8.15

CrossFit 417 – SkinnyFitMetcon (Time)For time: 400 m run 50 slamball burpees 10 cal row 400 m run 50 kb swings 10 cal row 400 m run 50 ab mat situps 10 cal row

Aug 14

Tuesday, August 15, 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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Aug 13

Monday, August 14, 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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Aug 11

Saturday, August 12, 2017

CrossFit 417 – Endurance ClassWarm-up G (No Measure)Warm Up G 100m Forward Run 100m Backward Walk 80′ Bear Crawl 20 Hollow Rocks 5 x 2 Pushup + 4 Alt Toe Taps 6 x 1 Toe 2 Ring every 5 sec 20 x Scap Pushups 10 x Band Peels 12 x Double DB or KB Deadlift …

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Aug 11

Saturday, August 12, 2017

CrossFit 417 – CrossFitWarm-up G (No Measure)Warm Up G 100m Forward Run 100m Backward Walk 80′ Bear Crawl 20 Hollow Rocks 5 x 2 Pushup + 4 Alt Toe Taps 6 x 1 Toe 2 Ring every 5 sec 20 x Scap Pushups 10 x Band Peels 12 x Double DB or KB Deadlift 10 …

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Aug 10

Friday, August 11, 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 ClimbersMetcon (Time)With a partner perform 30 sync box face burpees 60 Pullups while partner hangs 30 Full cleans 155/105 partner holds …

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Aug 09

8/10/17

CrossFit 417 – Endurance ClassMetcon (Time)For Time: 15-12-9 DB Power Snatch (55/35) T2B 800m Sandbag Run 15-12-9 DB Power Snatch (55/35) T2B

Aug 09

Thursday, August 10, 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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