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Author's details

Date registered: August 13, 2011

Latest posts

  1. Friday, Nov 24, 2017 — November 23, 2017
  2. Thursday, Nov 23, 2017 — November 22, 2017
  3. Wednesday, Nov 22, 2017 — November 21, 2017
  4. You already know what it is yo! — November 20, 2017
  5. Cancelled — November 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

Oct 15

Monday, October 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)22min Cap Buy In: 50/40 Cal Row 150 Pullups 75 shoulder to overhead 135/95 Buy Out: 50/40 Cal RowBreak up …

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Oct 13

Saturday, Oct 14, 2017

CrossFit 417 – EnduranceWarm-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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Oct 13

Saturday, Oct 14, 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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Oct 12

Friday, Oct 13, 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)5 Rounds 10 Clean and Jerk 135/95 10 Back Squat 135/95

Oct 11

Thursday October 12th

CrossFit 417 – EnduranceMetcon8 MIN AMRAP Sled Pull down & back 10 wallballs 20/14 10 GHDMetcon8 MIN EMOM 10 burpeesMetcon8 MIN AMRAP 200 m row 10 OH Lunges 45/25 10 DB snatch 55/35

Oct 11

10.12

CrossFit 417 – SkinnyFitAMRAP22 Minutes 2-4-5-6-10-etc OH Squat 85 lbs Ring Dips 10-20-30-40-50 Wallballs Sit UpsAccessory (20 mins)3 rounds DB Side Lunge – 60 seconds reverse DB Lunge – 60 seconds Side Plank with db 0 30 seconds each side Side crunch – 30 seconds each side

Oct 11

Thursday, Oct 12, 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 10

Wednesday, Oct 11, 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 09

10/10/2017

CrossFit 417 – EnduranceWarm-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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Oct 09

SkinnyFit 10.10

CrossFit 417 – SkinnyFit10 MIN EMOM5 burpees 20 mountain climbers *scale reps if neededAngie (Time)For Time: 100 pullups 100 pushups 100 situps 100 air squatsScale pull-ups to banded pull downs

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