Category Archive: WOD

May 18

Friday, May 19, 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 5 Bar pullovers or 5 Candle stick rollupsBack Squat (4 x 4 x 80% 90s rest )Metcon (Time)Partner “Nancy” 5 Rounds 15 Partner …

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May 17

Thursday, May 18, 2017

CrossFit 417 – CrossFitWarm Up D (No Measure)3 x 20y Fwd/bwd run 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 rack squat 12 x Double KB …

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May 17

Thursday 5/19/2017

CrossFit 417 – SkinnyFitWarm UpMetconComplete each workout, rest per your time finished, then start next workout Repeat 3 rounds 9 thrusters 65 lbs 15 burpee bar overs 21 toes to ring or GHDs Run 200 meters each round Rest 5 minutes 2 rounds 30 wall balls 60 sit ups 15 over head squat (scale front …

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May 17

05/18/2017

CrossFit 417 – Endurance ClassWarm-up (No Measure)400m run A Skips Butt kicks High Knees High Knee Karaoke Open Hip skip Toy Soldiers Spiderman Crawl Reverse Lunge + Double twist Bicycle run No Arm Drill Arm Exaggeration DrillMetcon (No Measure)8 x 150m Sprints (slow jog back for rest)Metcon (Time)800m run 21 Ball Slams Air Squats Ring …

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May 16

Wednesday, May 17, 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 15

Skinnyfit 5.16.17

CrossFit 417 – SkinnyFitMetcon (No Measure)AB/Arm Circuit 2 mins max effort of each movement: Banded sit-ups Banded pull downs Lying Leg lifts DB curls Toes thru RingsMetcon (Time)Buy In: 500 m row 20, 15, 10, 5 Russian KB Swings Push-ups Box jumps Sit-ups Buy Out: 500 m row

May 15

05/16/2017

CrossFit 417 – Endurance ClassMetcon (No Measure)400m run 16 High lunges Open Hip Skip Spiderman Crawl Reverse Lunge with a double twist Leg Swings 2×15 Claw Drill (each side)Metcon (Time)5 Rounds 200m run 10 T2B 10 Burpees 10 KB Swings 10 Pistol Squats (3min rest between each round)

May 15

Tuesday, May 16, 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 14

Monday, May 15, 2017

CrossFit 417 – CrossFitWarm Up A 10min to complete (No Measure)160′ side slide L and R 20 x Pogos 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 Strict t2b or knee raises 10 x …

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May 12

Saturday, May 13, 2017

CrossFit 417 – Endurance ClassWarm 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 …

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