Category Archive: WOD

Nov 16

Friday, Nov 17, 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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Nov 15

Thursday, November 16, 2017

CrossFit 417 – CrossFitWarm-upWarm-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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Nov 15

Skinnyfit

CrossFit 417 – SkinnyFitWarm 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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Nov 15

Thursday November 16th

CrossFit 417 – EnduranceWarm-up (No Measure)Endurance Warmup400 m jog 20 air squats 10 T pushups 20 sit ups 5 strict ttb 10 spine ringers 10 inline lunge hamstring stretch Runners stretch Squat stretchMetcon (No Measure)Every 6 min x3Run 1000 m 15 TTBMetcon (No Measure)Every 4 min x2Row 400 m 10 burpees over rowerMetcon (No Measure)Every …

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Nov 14

Wednesday, Nov 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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Nov 13

Tuesday, Nov 14, 2017

CrossFit 417 – CrossFitWarm-up G (No Measure)Warm Up G 2min Bike or Row 50 Single Unders 80′ Bear Crawl straight arms 10 Hollow Rocks 10 Supermans 10 x Scap Pushups 5 x 2 Pushup + 4 Alt Toe Taps 10 Hanging knee raises 10 x Band Peels 12 x Double DB or KB Deadlift 5 …

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Nov 13

11.14.17

CrossFit 417 – SkinnyFitWarm 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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Nov 13

Issa WOD

CrossFit 417 – EnduranceWarm-up G (No Measure)Warm Up G 2min Bike or Row 50 Single Unders 80′ Bear Crawl straight arms 10 Hollow Rocks 10 Supermans 10 x Scap Pushups 5 x 2 Pushup + 4 Alt Toe Taps 10 Hanging knee raises 10 x Band Peels 12 x Double DB or KB Deadlift 5 …

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Nov 12

Monday, Nov 13, 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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Nov 09

Friday, Nov 10, 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 15 power snatch 115/75 30 wall balls 20/14 12 power snatch 115/75 24 wall balls 20/14 9 power …

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