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Author's details

Date registered: August 13, 2011

Latest posts

  1. Friday, July 28, 2017 — July 27, 2017
  2. 7-27-17 — July 26, 2017
  3. Thursday, July 27, 2017 — July 26, 2017
  4. Wednesday, July 26, 2017 — July 25, 2017
  5. 07/25/2017 — July 24, 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 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

Jun 19

Tuesday, June 20, 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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Jun 18

Monday, June 19, 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 (5 Rounds for reps)”Tabata” = 8cycles of 20 sec work 10 sec rest. Score = lowest amount of reps for …

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Jun 16

Saturday, June 17, 2017

CrossFit 417 – Endurance ClassWarm 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 …

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Jun 16

Saturday, June 17, 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 15

Friday, June 16, 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)for time 100 DU 80 OH Walking Lunges 25/15 (R=1, L=2) 70 Alt DB Power Snatch 55/35 60ft Hand Stand …

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Jun 14

6/15/2017

CrossFit 417 – Endurance ClassMetcon (AMRAP – Reps)AMRAP 4:00: 400m Run 15 Burpees Over Bar Max Power Cleans (135/95) Rest 4:00 AMRAP 4:00: 400m Run, 10 Burpees Over Bar Max Power Cleans (155/105) Rest 4:00 AMRAP 4:00: 400m Run 5 Burpees Over Bar Max Power Cleans (185/135)

Jun 14

6.16.2017

CrossFit 417 – SkinnyFitWarmup (5-10 mins)Metcon10 rounds 6 DB deadlift 35 Lbs 7 Push Press 8 Box Steps 24″ 9 Pull Ups Buy out: 40 mountain climbers

Jun 14

Thursday, June 15, 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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Jun 13

Wednesday, June 14, 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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