Category Archive: WOD

Aug 28

08/29/2017

CrossFit 417 – Endurance ClassWarm-up (No Measure)400m jog A Skips Butt kicks High knees High knee karaoke Open hip skip Toy Soldiers Spiderman Crawl Reverse Lunge + reachback stretch 20 leg swings (each) 4 striders @50,75,90,100%Metcon (4 Rounds for time)4x300m sprints @85% 90 sec restMetcon (AMRAP – Rounds and Reps)20min AMRAP 400m run 20 KB …

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Aug 27

Monday, August 28, 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 25

Saturday, August 26, 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 25

Saturday, August 26, 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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Aug 24

Friday, August 25, 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)Partner Workout-one person working at a time 30min cap 30 KB Swings 55/35 30 Burpee Box Overs 24/20″ 30 Clean …

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Aug 23

8/24/17

CrossFit 417 – SkinnyFitMetcon10,9,8,7….1 Thrusters 65 lb Jumping pull ups Burpees over the bar 160′ Overhead DB carry

Aug 23

Thursday, August 24, 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 22

Wednesday, August 23, 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 21

SkinnyFit 8.22

CrossFit 417 – SkinnyFitWarm-up400m jog 5 burpees 5 inch worms 5 spine ringers 200m jog 5 burpees 5 inch worms 5 spine ringersEMOMEMOM 10 mins: 10 toes to bar – scale to toes through ringsMetcon (Time)21-15-9 Slam Balls Reverse DB lunges *200 m run w/slam ball AFTER each set 21-15-9 Pullups Reverse Burpees *200 m …

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Aug 21

08/22/2017

CrossFit 417 – Endurance ClassWarm-up (No Measure)800m jog A skips Butt kicks High knees High knee karaoke Open hip skip Toy Soldiers 20 Leg swings (each) 2×15 Claw Drill Striders @50%, 75%, 90%, 100%Metcon (4 Rounds for time)4x400m Sprints @80% 2min Rest between eachMetcon (Time)800m run Buy in 4 Rounds 10 DB Sh 2 OH …

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