Category Archive: WOD

Sep 19

Wednesday, Sept 20, 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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Sep 18

SkinnyFit 9-19-17

CrossFit 417 – SkinnyFitMetcon (No Measure)10 min Ab Circuit 2 rounds, 1 min each station: Banded situps Med ball twists Weighted plank Lying leg lifts Single arm v-ups with plateMetcon (AMRAP – Rounds and Reps)20 min AMRAP 12 DB box step ups 12 DB push-ups 12 box jumps 12 pullups 200 m run

Sep 18

Tuesday, Sept 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 (AMRAP – Rounds and Reps)20min AMRAP 400m Run 20 Burpees to bar 400m Row 20 T2B

Sep 18

09/19/2017

CrossFit 417 – Endurance ()Warm-up (No Measure)3 Rounds 250m Row 12 Stading BTN Press 160ft farmers carry 12 double kb deadlift 12 wall balls 20 sec plankMetcon (Time)50 cal bike 40 DU 30 DB SH 2 OH 35/25 20 Air Squats 10 Hang Power Cleans 135/95 20 Air Squats 30 DB SH 2 OH 35/25 …

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Sep 17

Monday, Sept 18, 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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Sep 16

Saturday, Sept 23, 2017

CrossFit 417 – EnduranceWarm 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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Sep 15

Saturday, September 16, 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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Sep 15

Saturday, Sept 16, 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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Sep 14

Friday, Sept 15, 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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Sep 13

Thursday, Sept 14, 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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