Category Archive: WOD

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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Jul 10

This workout is off the chain sun!

CrossFit 417 – Endurance ClassWarm-up (No Measure)400m jog A Skips Butt kicks High knees High knee karaoke Open hip skip Toy soldiers Side slides Spiderman crawl reverse lunge with reach back stretch 20 leg swings (each leg)Metcon (4 Rounds for time)4 x 400m run (90sec rest) try to cut 3-5 sec off each 400 based …

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Jul 09

Monday, July 10, 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 08

Sunday, July 9, 2017

CrossFit 417 – CrossFit

Jul 07

Saturday, July 8, 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 10 …

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Jul 07

Saturday, July 8, 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 06

Friday, July 7, 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)With a Partner (30min) 100 Alt DB Power Snatch 70/55 2 Mile Run with 1 Sandbag 100 Alt DB Power …

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Jul 05

Thursday, July 6, 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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Jul 05

7/06/2017

CrossFit 417 – Endurance ClassMetcon (Time)For Time: 30 Clean & Jerks (135/95) 1 Mile Run 50 Burpees

Jul 05

SkinnyFit 7.6.17

CrossFit 417 – SkinnyFitWarm-up (No Measure)3 rounds: 200m row 5 burpees Double DB overhead carryMetcon (Time)Abs: Tabata: Hollow holds / Abmat situps Buy In: 400m row 30-20-10 KB Swings KB Lunges *Rest 3 mins 30-20-10 Slam Balls Toes to Bar Buy Out: 400m row

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