Category Archive: WOD

Jul 26

Thursday, July 27, 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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Jul 25

Wednesday, July 26, 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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Jul 24

Tuesday, July 25, 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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Jul 24

Skinnyfit

CrossFit 417 – SkinnyFitMetcon (AMRAP – Reps)3 Rounds, 1 min max effort at each station: Man makers Situps Russian KB Swings Single arm DB Lunges Burpees Calorie Row Rest 1 min

Jul 24

07/25/2017

CrossFit 417 – Endurance ClassWarm 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)3 Rounds 200m run 10 T2B 200m run 20 Push ups 200m run 30 Wall Ball shots 200m run …

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Jul 23

Monday, July 24, 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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Jul 23

Saturday, July 29, 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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Jul 21

Saturday, July 22, 2017

CrossFit 417 – Endurance ClassWarm 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 …

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Jul 21

Saturday, July 22, 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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Jul 20

Friday, July 21, 2017

CrossFit 417 – CrossFitMetcon (Time)for time with a partner 100 Hang Power Snatch 95/65 3mile KB Run 55/35 (1 KB both run switch as often as you want) 100 Hang Power Snatches 95/65be careful it is dangerously hot. scale the workout and take lots of water breaksWarm-up (No Measure)W-UP 30 Jumping Jacks 10 Pushups 30s …

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