Category Archive: WOD

Sep 11

SkinnyFit 9.12.17

CrossFit 417 – SkinnyFitMetcon (Time)10,9,8,7…1 Pullups Slam Balls V ups *150m row between rounds

Sep 11

09/12/2017

CrossFit 417 – EnduranceWarm-up (No Measure)400m jog A Skips Butt kicks High knees High knee karaoke Open hip skip Toy Soldiers 20 Leg swings (both sides)Metcon (AMRAP – Rounds and Reps)30 min AMRAP 400m Row 20 Front Squats 95/65 20 Abmat situps 20 HRPU 400m Run 45 DU 30 Shoulder 2 OH 95/65 15 Ring …

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Sep 10

Monday, Sept 11, 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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Sep 08

Saturday, Sept 9, 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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Sep 08

Saturday, Sept 9, 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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Sep 07

Friday, Sept 8, 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 (AMRAP – Rounds and Reps)with a partner 20 min AMRAP 200m Run 20 DU 10 DB Push Press 55/35 alternate …

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Sep 06

9.7.17

CrossFit 417 – SkinnyFitMetcon21-15-9 Front squat Burpees toes to ring Rest 5 21-15-9 Front rack lunges 65 KB 55 lb Cal rowStrength3 Rounds 30 sec – pendulum swings 30 sec – dead bug 30 sec – bicycles 30 sec – plank rocker 60 sec – side lunge 60 sec – frog step with band 60 …

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Sep 06

Thursday, Sept 7, 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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Sep 05

Wednesday, Sept 6, 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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Sep 04

9.5.2017

CrossFit 417 – SkinnyFitEMOMEven 5-10 pull ups Odd 10 burpee to barMetcon1 mile run 50 Shoulder to Overhead 800 meter run 50 air squat 400 meter run 50 MB Twist

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