Category Archive: WOD

Oct 02

10/03/2017

CrossFit 417 – EnduranceWarm-up (No Measure)400m run A Skips Butt kicks High knees High knee karaoke Open Hip Skip Toy Soldiers 20 Leg swings (both sides and front to back) Spiderman Crawl Reverse Lunge + reachback stretchMetcon (Time)2 Rounds 2k row 30 Burpee over Rower 800m run

Oct 02

Tuesday, Oct 3, 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 ClimbersPower Clean (6min EMOM – 1 Power Clean + 1 Full Clean )Metcon (AMRAP – Reps)3 rounds: 1 min AMRAP Power …

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Oct 01

Monday, October 2, 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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Sep 29

Saturday, Sept 30, 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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Sep 29

Saturday, Sept 30, 2017

CrossFit 417 – EnduranceWarm-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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Sep 28

Friday, Sept 29, 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)50 single arm kb lunges 55/35 (keep in front rack) (R=1, L=2) 50 single arm kb push press 55/35 (R=1, …

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Sep 27

SkinnyFit 9.28

CrossFit 417 – SkinnyFitMetcon (Time)5 Rounds: 10 Shoulder to Overhead 65lbs 2 Wall Walks 10 Box Jumps 2 Wall Walks 10 Burpees

Sep 27

Thursday, Sept 28, 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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Sep 26

Wednesday, Sept 27, 2017

CrossFit 417 – CrossFitMetcon (Time)5 Rounds 20 Wallballs 20/14-10’/9′ 10 HRPU 200m Run

Sep 25

9.26.17

CrossFit 417 – SkinnyFitMetcon10 Rounds 10 kb swings 10 kb lunges (held to chest) 20 sit ups 4 burpees EMOMAccessory (20 mins)50 right side plank twists 50 left side plank twists Rest 3 rounds – Dumbell work 15 Bent over rows 15 tricep extensions 10 lateral arm raises

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