Category Archive: WOD

Aug 11

Saturday, August 12, 2017

CrossFit 417 – Endurance ClassWarm-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 …

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Aug 10

Friday, August 11, 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)With a partner perform 30 sync box face burpees 60 Pullups while partner hangs 30 Full cleans 155/105 partner holds …

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Aug 09

Skinnyfit 8.10

CrossFit 417 – SkinnyFitWarm-up400m jog 10 of each: Burpees Inch worms (1 push-up) Spine ringers 1 min straddle stretch 1 min pigeon stretch each sideMetcon (Time)10,9,8,7…1 Toes thru Rings Back squat 55lbs *Rest 2 mins 10,9,8,7…1 Wall Balls Banded Sit-ups x2 *Rest 2 mins 10,9,8,7…1 KB Swings 35lbs Burpees

Aug 09

Thursday, August 10, 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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Aug 09

8/10/17

CrossFit 417 – Endurance ClassMetcon (Time)For Time: 15-12-9 DB Power Snatch (55/35) T2B 800m Sandbag Run 15-12-9 DB Power Snatch (55/35) T2B

Aug 08

Wednesday, August 9, 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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Aug 07

Tuesday, August 8 , 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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Aug 07

08/08/2017

CrossFit 417 – Endurance ClassWarm-up (No Measure)400m jog A skips Butt kicks High knees High knee karaoke Open hip skip Toy soldiers 400m rowMetcon (4 Rounds for reps)4x 200m sprints 85-90% 3min rest between each setMetcon (Time)For Time 400m run 50 Wall balls 20/14 10 Cal bike 200m run 30 DB Snatch 55/35 10 Cal …

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Aug 06

Monday, August 7, 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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Aug 04

Saturday, August 5, 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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