Category Archive: WOD

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

Sep 04

Tuesday, Sept 5, 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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Sep 04

09/05/2017

CrossFit 417 – Endurance ClassWarm-up (No Measure)400m jog A skips Butt kicks High knees High knee karaoke Open hip skip Toy soldiers 20 leg swings (each side)Metcon (Time)30 Cal bike 30 Wall balls 20/14 30 Push ups 30 Cal Row rest 1 min 20 Cal bike 20 Wall balls 20/14 20 Push ups 20 Cal …

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Sep 03

Monday, Sept 4, 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 01

Saturday, September 2, 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 01

Saturday, September 2, 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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Aug 31

Friday, September 1, 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)Partner WOD: (Grab or make a friend and remember only one person working at a time) 100 Sh. 2 OH …

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Aug 30

8.31.17

CrossFit 417 – SkinnyFitMetconPartner Workout ~ One Partner working at a time except on run 1600 meter Row 100 Box Jumps 100 DB Push Press 100 SDHP Kettlebell 35 lb 100 Goblet Squat KB 35 lb 100 Toes To Ring 1600 meter Run** **Both partners work at the same timeAccessory (20 mins)5 Rounds 10 Barbell …

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Aug 30

Thursday, August 31, 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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