Category Archive: WOD

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 …

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Jun 15

Friday, June 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)for time 100 DU 80 OH Walking Lunges 25/15 (R=1, L=2) 70 Alt DB Power Snatch 55/35 60ft Hand Stand …

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Jun 14

Thursday, June 15, 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 14

6.16.2017

CrossFit 417 – SkinnyFitWarmup (5-10 mins)Metcon10 rounds 6 DB deadlift 35 Lbs 7 Push Press 8 Box Steps 24″ 9 Pull Ups Buy out: 40 mountain climbers

Jun 14

6/15/2017

CrossFit 417 – Endurance ClassMetcon (AMRAP – Reps)AMRAP 4:00: 400m Run 15 Burpees Over Bar Max Power Cleans (135/95) Rest 4:00 AMRAP 4:00: 400m Run, 10 Burpees Over Bar Max Power Cleans (155/105) Rest 4:00 AMRAP 4:00: 400m Run 5 Burpees Over Bar Max Power Cleans (185/135)

Jun 13

Wednesday, June 14, 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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Jun 12

Tuesday, June 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 Double KB front …

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Jun 12

SkinnyFit 6.13.17

CrossFit 417 – SkinnyFitWarm-up400 m jog 400 m row Lunge stretch X 10 Inch worm w/ 2 pushups X 5 10 KB Swings (light weight) 10 BurpeesABS8 cycles (4 mins) Every 30 secs perform: 5 hollow rocks 5 suitcase situps 5 Vups 5 straddle upsMetcon (Time)Partner WOD: Partner A: 400m run Partner B: hold slam …

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Jun 12

06/13/2017

CrossFit 417 – Endurance ClassWarm-up (No Measure)800m jog A skips Butt kicks High knees High knee karaoke Side slides Open hip skip Toy Soldiers Spiderman crawl Reverse Lunge + Reach back stretch 20 Leg swings 4 Striders at 50%, 75%, 90%, 100%Metcon (2 Rounds for time)2 x 300 yrd Shuttles 15yrd at a time (5min …

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Jun 11

Monday, June 12, 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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