Category Archive: WOD

Jun 27

Wednesday, June 28, 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 …

Continue reading »

Jun 26

SkinnyFit 6.27.17

CrossFit 417 – SkinnyFitMetcon (Time)10,9,8,7…1 Burpee Box Jumps KB Swings 35lbs Hand Release Pushups GHD *200 m run + 1 wall walk between rounds

Jun 26

Nom Saying Sun!!!

CrossFit 417 – Endurance ClassWarm-up (No Measure)800m Jog A skips Butt kicks High Knees High knee karaoke Open hip skip Side slides Toy soldiers Spiderman crawl Reverse lunge + reachback stretch 20 Leg swings 15 claw drill cycles (each)Metcon (5 Rounds for time)5 x 300m sprints @75-80% 100m walkMetcon (Time)200m run 200m row 20 Wall …

Continue reading »

Jun 26

Tuesday, June 27, 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 …

Continue reading »

Jun 25

Monday, June 26, 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 …

Continue reading »

Jun 23

Saturday, June 24, 2016

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 …

Continue reading »

Jun 23

Saturday, June 24, 2017

CrossFit 417 – Endurance ClassWarm 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 …

Continue reading »

Jun 22

Friday, June 23, 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 …

Continue reading »

Jun 21

Thursday, June 22, 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 …

Continue reading »

Jun 21

6.23.17

CrossFit 417 – SkinnyFitMetcon7 minute EMOM – 5 Thrusters Rest 2 minutes 7 min amrap – 15 push ups – 15 cal row Rest 2 minutes 7 min amrap – 5 slam balls -10 wall balls – 15 ties to bar

Older posts «

» Newer posts