07
February
2019

CROSSFIT 407

CrossFit 407 – CrossFit View Public Whiteboard Core 400 Meter run then.. 3NFT 10 Barbell roll out 10 Sit ups 10 Hollow rocks :10 sec Superman Hold Conditioning Metcon (Time) Every 3mins X 10 250/200 Meter Row or 20...

06
February
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Strength Shoulder Press (5 X 40%, 5 X 50%, 5 X 60%) 60% (score this one) Accessory Work (Jerk Technique Work) 4 sets 5 Press in split stance 5 Tall Jer...

06
February
2019

Boot Camp Express

CrossFit 407 – Boot Camp Express View Public Whiteboard Warm-up Metcon (No Measure) 4 RD :15 sec Jumping Jacks :15 sec Air Squats :15 sec Push ups :15 sec Jump Squats Metcon Metcon (Time) 4 RFT 400 Meter run 12 DB...

05
February
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Strength Halting Snatch Grip Deadlift (4 X 5) Build each set HERO WOD Randy (Time) For Time: 75 Power Snatches, 75#In honor of Randy Simmons, 51, a 27 year LAPD vetera...

04
February
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Strength Back Squat (5 X 40%, 5 X 50%, 5 X 60%) Superset 10 Bulgarian Squats (l/r) 60% (score this one) Conditioning Metcon (AMRAP – Rounds and R...

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