Category Archive: WOD

May 24

Thursday 5.26.17

CrossFit 417 – SkinnyFitBase Conditoning50 kettle bells 40 walking lunges 30 cal row 20 kettle bell high pulls 10 burpee box jumps Run 800 meters *repeat backwards.

May 24

5/25/2017

CrossFit 417 – Endurance ClassMetcon (Time)4 Rounds 400m Run 21 Deadlifts (225/165) 15 Box Jumps (24/20) 9 HSPU

May 24

Thursday, May 25, 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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May 23

Wednesday, May 24, 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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May 22

SkinnyFit 5.23.17

CrossFit 417 – SkinnyFitEMOM10 mins 30 sec max effort row 30 sec restMetcon (Calories)With a Partner: Buy In: 30 Burpees (synchro) 100 Thrusters 65lbs – switch every 10 reps Partner A rows for calories while partner B performs thrusters. (Must switch every 10 thrusters) Score is max calories. Buy Out: 60 Burpees (partition however, no …

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May 22

05/23/2017

CrossFit 417 – Endurance ClassMetcon (No Measure)400m jog A Skips Butt Kicks High Knees High Knee Karaoke Open Hip Skip Toy Soldiers Spiderman Crawl Reverse Lunge + Double twist 30yrd: Bicycle run No Arm Drill Arm ExaggerationMetcon (4 Rounds for time)4 x 400m sprints Every 3 minutesMetcon (4 Rounds for reps)Tabata Sumo DL high pull …

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May 22

Tuesday, May 23, 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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May 21

Monday, May 22, 2017

CrossFit 417 – CrossFitWarm-up (No Measure)Warm up F 600m Run 10 x Inline lunge + hamstring stretch 30s Passive ring hang 20 x Hollow rocks 10 x Supinated band peels 10 x Supermans 15 x Mini band squats (around knees-corkscrew feet into ground) 20 x Mini band side steps each way 7 x Burpee pullupsBack …

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May 19

Saturday, May 20, 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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May 19

Saturday, May 20, 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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