Category Archive: WOD

Jul 17

Tuesday, July 18, 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)for time: 36min cap 800m Run 20 Ring MU 800m Row 20 Hang Power Snatch 115/85 800m Run 20 Hang …

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Jul 16

Monday, July 17, 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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Jul 14

Saturday, July 15, 2017

CrossFit 417 – CrossFitG: Warm-up G (No Measure)Warm Up G 200m Forward Run 200m Backward Walk 80′ Bear Crawl 20 Hollow Rocks 10 x 1 Pushup + 4 Alt Toe Taps 6 x 1 Toe 2 Ring every 5 sec 20 x Banded Scap Pushups 10 x Band Peels 12 x Double DB or KB …

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Jul 14

Saturday, July 15, 2017

CrossFit 417 – Endurance ClassWarm-up G (No Measure)Warm Up G 200m Forward Run 200m Backward Walk 80′ Bear Crawl 20 Hollow Rocks 10 x 1 Pushup + 4 Alt Toe Taps 6 x 1 Toe 2 Ring every 5 sec 20 x Banded Scap Pushups 10 x Band Peels 12 x Double DB or KB …

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Jul 13

Friday, July 14, 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)for time 21-15-9 Hang Snatch 75/55 (full squat) T2B then 450ft OH Walking Lunges 45/25 by 45′ every time the …

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Jul 12

Thursday, July 13, 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 12

7.13.17

CrossFit 417 – SkinnyFitEMOM10 minutes 5 push press + 5 burpees over barAMRAP18 minute amrap 8 front squat 75 lbs 16 push ups Run 200 meters 16 front rack lunges 8 pull ups Run 200 meters

Jul 12

7/13/2017

CrossFit 417 – Endurance ClassMetcon (Time)For Time: 2k Row 150 Double Unders 10 Rounds of Cindy

Jul 11

Wednesday, July 12, 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 10

SkinnyFit 7.11.17

CrossFit 417 – SkinnyFitMetcon (No Measure)Ab Circuit: 3 rounds (12 mins) 1 min max effort at each station Banded situps Hollow hold Med ball twists V-upsMetcon (Time)200m run 200m row 20 Wall balls 14lbs 20 Slam balls 25lbs 20 Reverse burpees 400m run 400m row 40 KB swings 35lbs 40 Abmat situps 40 Box pushups …

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