Category: WOD

Monday, Jan 22, 2018

CrossFit 417 – CrossFit

Warm 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 Strict t2b or knee raises

10 x Clapping Pushups or reg

60s passive ring hang with weight

Accumulate time in a Squat while coach goes over the Workout!

Metcon (AMRAP – Reps)

20min Time Cap

3 Rounds

50 Air Squats

35 Push-ups

20/15 Calorie Row

with any remaining time AMRAP

KB Swings 55/35

Saturday, Jan 20, 2018

CrossFit 417 – Endurance

Warm 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 Climbers

Metcon (Time)

3 Rounds

1000/900m Row

60′ Oh Plate Lunge 45/25

20 Burpees

20/15 Cal Bike

Saturday, Jan 20, 2018

CrossFit 417 – CrossFit

Warm 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 Climbers

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

50 DU

30 Pullups

20 Alt DB Power Snatch 70/55

Friday, Jan 19, 2018

CrossFit 417 – CrossFit

Warm Up H (No Measure)

20s on 20s slow for 5min on bike/Row for 5min

10 x Arch to hollow rolls on ground

10 x Pushup + alt knee to elbow

20 x cossack squats

10 x kb RDLS

10 x Bent over row

15 x kb squats

6 x each complex

High pulls

muscle clean

pushpress

power clean

clean

Metcon (Time)

for Time

Snatch any type

30 reps @50%

20 reps @60%

10 reps @70%

then take final weight and perform 30 P.C&J

Thursday, Jan 18, 2018

CrossFit 417 – CrossFit

Warm 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

12 x DB or KB Suitcase Deadlift

12 x Double KB strict press

Accumulate time in a Squat while coach goes over the Workout!

Back Squat (4 x 2 x 90%)

Metcon (Time)

20min Time Cap

3-6-9-12-15-18-21-24-27-30

Kettle bell 53/35

Box Jump Overs 24/20

Wallballs 20/14

Thursday, Jan 18, 2018

CrossFit 417 – SkinnyFit

Warm 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

12 x DB or KB Suitcase Deadlift

12 x Double KB strict press

Accumulate time in a Squat while coach goes over the Workout!

Metcon (Time)

10,9,8,7….1

Thrusters

Medball Twists

Reverse Burpees

x2 Abmat situps

*100m row after each round

Endurance

CrossFit 417 – Endurance

Metcon (AMRAP – Rounds)

Death by 15m sprint(every min increase by 15m)

Metcon (Time)

30 cal row

30 box jumps 24/20

30 sit Ups

30 DB Snatch 55/35

30 sit Ups

30 Box Jumps

30 Cal Row

Wednesday, Jan 17, 2018

CrossFit 417 – CrossFit

Warm 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 Straight leg side to sides (flat on back arms out to the sides take straight legs to left hand then rotate to right)

10 Standing BTN Press

Accumulate time in a Squat while coach goes over the Workout!

RDLs (4 x 12)

Metcon (AMRAP – Rounds and Reps)

“Marston”

AMRAP 20:

1 Deadlift 315/225

10 Toes to Bar

15 Bar Facing Burpees
“Marston” is a Hero workout. A fallen Navy SEAL from Team 6

1.16.17

CrossFit 417 – SkinnyFit

Warm 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 Strict t2b or knee raises

10 x Clapping Pushups or reg

60s passive ring hang with weight

Accumulate time in a Squat while coach goes over the Workout!

AMRAP

12 min AMRAP

12 Goblet squats

24 Kettlebells

36 Sit ups

8 minutes

Row 1200 meters

*rest remaining

12 minute AMRAP

12 Burpee to bar

24 Jumping pull up

36 Butterfly sit ups

Rise of the machines!

CrossFit 417 – Endurance

Warm-up G (No Measure)

Warm Up G

2min Bike or Row

50 Single Unders

80′ Bear Crawl straight arms

10 Hollow Rocks

10 Supermans

10 x Scap Pushups

5 x 2 Pushup + 4 Alt Toe Taps

10 Hanging knee raises

10 x Band Peels

12 x Double DB or KB Deadlift

5 x each SA KB Hang Power Snatch

10 x Inline Lunge + Hamstring Stretch

Accumulate time in a squat while coach goes over workout.

Metcon (Time)

For Time:

300cal Total

*We will use the bike, rower, and ski erg. Rotate every min on the minute when your turn to rotate comes. This will be adjusted depending on how many athletes we have in class.