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Author's details

Date registered: August 13, 2011

Latest posts

  1. Friday, August 18, 2017 — August 17, 2017
  2. 08/17/2017 — August 16, 2017
  3. 8.17.2017 — August 16, 2017
  4. Thursday, August 17, 2017 — August 16, 2017
  5. I AM DRIVEN — August 15, 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

Jul 02

Monday, July 3, 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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Jun 30

Saturday, July 1, 2017

Announcements4th of July Schedule: 8am class & 9-11 open gym onlyCrossFit 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 …

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Jun 30

Saturday, July 1, 2017

Announcements4th of July Schedule: 8am class & 9-11 open gym onlyCrossFit 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 …

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Jun 29

Friday, June 30, 2017

Announcements4th of July Schedule: 8am class & 9-11 open gym onlyCrossFit 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: 1 Mile Run 50 SA Hang KB Power …

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Jun 28

6/29/2017

CrossFit 417 – Endurance ClassMetcon (Time)RD 1: Thursters 15 Reps (115/80) 200m Run RD 2: Thursters 12 Reps (135/95) 200m Run RD 3: Thursters 9 Reps (155/105) 200m Run RD 4: Thursters 6 Reps (185/135) 200m Run RD 5: Thursters 3 Reps (205/145) 200m Run *Change weights after each round

Jun 28

6.29.30

CrossFit 417 – SkinnyFitMetcon4 min 600 m row Max reps overhead squat 65 lbs 4 min 600 m row Max plank db row 35lbs 4 min 600 m row Max OH squat 65 lbs 4 min 600 m row Max plank db row 4 min 2 min Weighted plank 25 lbs Max row for meter …

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Jun 28

Thursday, June 29, 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 27

Wednesday, June 28, 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 26

Nom Saying Sun!!!

CrossFit 417 – Endurance ClassWarm-up (No Measure)800m Jog A skips Butt kicks High Knees High knee karaoke Open hip skip Side slides Toy soldiers Spiderman crawl Reverse lunge + reachback stretch 20 Leg swings 15 claw drill cycles (each)Metcon (5 Rounds for time)5 x 300m sprints @75-80% 100m walkMetcon (Time)200m run 200m row 20 Wall …

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Jun 26

SkinnyFit 6.27.17

CrossFit 417 – SkinnyFitMetcon (Time)10,9,8,7…1 Burpee Box Jumps KB Swings 35lbs Hand Release Pushups GHD *200 m run + 1 wall walk between rounds

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