Category Archive: WOD

Jun 08

Friday, June 9, 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 5 Bar pullovers or 5 Candle stick rollupsMetcon (Time)Partner Workout 20 Burpee Pullovers (Scale burpee pullups) 80 Alt. DB Power Snatch 70/50 1 …

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Jun 07

Thursday, June 8, 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 07

Thursday June 8 2017

CrossFit 417 – SkinnyFitWarmup (5-10 mins)30 Seconds at each movement High Knee Run Kick Backs Hurtle Step Mtn Climbers Scissor Jumps Squat Hold Handstand Hold Butterfly Sit Ups Hang from BarMetconBuy In: 800 Meter Run or Row 10 Sumo DL High Pull 20 Ring Dips 30 Front Squats 40 Ring Rows 50 Toes to Bar …

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Jun 07

06/08/17

CrossFit 417 – Endurance ClassWarm-up (No Measure)800m run 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 each side 2 x 15 claw drill cycles (fast and intense)Metcon (No Measure)10 min emom 100 yrd sprintsMetcon (Time)Oh Helen …

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Jun 06

Wednesday, June 7, 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 12 Sitting …

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Jun 05

Skinnyfit 6.6.17

CrossFit 417 – SkinnyFitMetcon (Time)5 Rounds: 10 wallballs 10 DB push press 200 m run w/slamball 10 DB thrusters 10 weighted sit-ups

Jun 05

06/06/2017

CrossFit 417 – Endurance ClassWarm 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 …

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Jun 05

Tuesday, June 6, 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 04

Monday, June 5, 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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Jun 02

Stay Driven

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