Category Archive: WOD

Jun 21

Thursday, June 22, 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 …

Continue reading »

Jun 21

6.23.17

CrossFit 417 – SkinnyFitMetcon7 minute EMOM – 5 Thrusters Rest 2 minutes 7 min amrap – 15 push ups – 15 cal row Rest 2 minutes 7 min amrap – 5 slam balls -10 wall balls – 15 ties to bar

Jun 21

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 2 x 15 claw drill cycleMetcon (8 Rounds for reps)Every 2 min on the minute 8 x 150m sprintsMetcon (AMRAP – …

Continue reading »

Jun 20

Wednesday, June 21, 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 …

Continue reading »

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 …

Continue reading »

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

06/20/2017

CrossFit 417 – Endurance ClassWarm-up (No Measure)400m run 400m row 45′ Lunges A Skips Buttkicks High knees High knee Karaoke Open hip skip Toy soldiers Spiderman crawl 20 Leg swings (each side)Metcon (Time)1 mile run 100 DU 800m run 80 SH 2 OH 45/35 400m run 60 Abmat situps 200m run 40 Air Squats

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 …

Continue reading »

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 …

Continue reading »

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 …

Continue reading »

Older posts «

» Newer posts