Category Archive: WOD

May 08

Tuesday, May 9, 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 08

Skinnyfit 5.9.17

CrossFit 417 – SkinnyFitMetcon (Time)10 Burpee pull-ups 25 KB High pulls 50 KB swings 35lbs 100 Wall balls 400 m run 100 sit-ups 50 KB swings 25 KB High pulls 10 Burpee pull-ups

May 08

05/09/2017

CrossFit 417 – Endurance ClassWarm-up (No Measure)A Skips Butt Kicks High Knees High Knee Karaoke Open Hip Skip Toy Soldiers Spiderman Crawl + Reverse Lunge and reach back stretch All at 30 yrds x 2 Bicycle run No Arm Drill Big Arm DrillMetcon (No Measure)2 x 200m run/row (1min rest btw run and row) 2 …

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May 07

Monday, May 8, 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 05

Saturday, May 6, 2017

CrossFit 417 – CrossFitWarm Up C (No Measure)3min Row or Bike 8 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 Sitting BTN Press 10 …

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May 05

Saturday, May 6, 2017

CrossFit 417 – Endurance ClassWarm Up C (No Measure)3min Row or Bike 8 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 Sitting BTN Press …

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May 04

Friday, May 5, 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 rollupsNutts (Time)10 Handstand Push-ups 15 Deadlifts, 250# 25 Box Jumps, 30″ 50 Pull-ups 100 Wall-Ball Shots, …

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May 03

5.4.17

CrossFit 417 – SkinnyFitWarmup (5-10 mins)EMOMEvery 2 minutes for ten minutes complete the following 6 pull ups 8 burpees 6 box jumpsAMRAP30 minutes 30 cal row 10 med ball squats 20 med ball twists 20 med ball lunges 30 shoulder to overhead with bar * 5 burped penalty if you break

May 03

Thursday, May 4, 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 03

5/4/2017

CrossFit 417 – Endurance ClassWarm-up (No Measure)Elite Warm UpPaul Pena (7 Rounds for time)7 Rounds each for time: 100m Sprint 19 Kettlebell Swings, 2 pood 10 Burpee Box Jumps, 24″ Rest 3-MinutesIn Honor of Army Captain Paul Pena, 27, of San Marcos, Texas, died on Jan. 19, 2010.To learn more about Paul Pena click here

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