17
August
2017

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Core 400 meter row then 3rds 6 Air Squats 6 V-ups 6 Pike Push ups Metcon Metcon (AMRAP – Rounds and Reps) Every 4 mins for 20 mins -400 Meter run -21 KB Swings (...

16
August
2017

Crossfit 407

CrossFit 407 – CrossFit View Public Whiteboard Skill Metcon (Time) 30-20-10 Air Squats ( Rx+ Jump Squat ) Burpees Metcon Annie (Time) 50-40-30-20-10 Double-unders Sit-ups ROM WOD

15
August
2017

Crossfit 407

CrossFit 407 – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 RNDS EVERY 30 SECONDS 10 scap pulls 10 sit ups 8 push ups 10 mountain climbers 10 overhead squats with PVC PVC Round the worlds Dislocat...

14
August
2017

Crossfit 407

CrossFit 407 – CrossFit View Public Whiteboard Warm-up 4NFT 100 Meter run 5 Push ups 5 V-ups 5 Air Squats Metcon Metcon (AMRAP – Rounds and Reps) Every 3 mins X 10 5 Front Squat ( from the floor)( 135/95 ) 5...

12
August
2017

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) EMOM X 30 1st Min – 6 Burpee Box Jump Overs 2nd min – 10 Sumo Deadlift High Pull ( 75/55 ) 3rd min – 14...

11
August
2017

Open Gym Friday

CrossFit 407 – CrossFit View Public Whiteboard Metcon (1) Choose two : A: :30 / :30 interval row (10) (Distance) 10 rounds of :30 ON :30 OFF For distance. B: 800m Run (Time) Max Effort 800m Run C: 1-Mile Run (Time)...

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