27
April
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Metcon (Time) Partner WOD 2RFT 50 Ring dips/Box Dips 50 Power Snatch (95/65) 200 Meter Barbell Carry 135/95 (Both) 50 Power Cleans 50 Pull upsYou go! I Go!..

26
April
2019

BodyBuilding

CrossFit 407 – CrossFit View Public Whiteboard Warm-up Metcon (No Measure) 100 Calories Row/Bike/Skievery 10 Cal push sled down and back Strength A: Metcon (No Measure) SUPERSET 1a+1b+1c+1d 1a. Tempo Front rack KB...

26
April
2019

Boot Camp Express

CrossFit 407 – Boot Camp Express View Public Whiteboard A: 400m Run (Time) Max Effort 400m Run Three minute rest Metcon (AMRAP – Rounds and Reps) AMRAP 18 10 Single leg step up 10 KB Swings 10 DB Single leg D...

25
April
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Strength Superset Deadlift with 1 round of Cindy 5 Pull Ups 10 Push ups 15 Air Squats Deadlift (10 @ 40%, 8 @ 45%, 6 @ 50%, 4 @ 60%, 2 @ 70%) Score...

24
April
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Strength A: Push Jerk (10 mins to find a heavy double) Use your heaviest load for Back Squat EMOM B: Back Squat (EMOM 5 X 5) Conditioning Metcon (Time) 4RFT 400 Meter...

24
April
2019

Boot Camp Express

CrossFit 407 – Boot Camp Express View Public Whiteboard Core EMOM 16 :30 sec Plank (Hand) 10 Weighted Alkenas 10 Split Stance Paloff Press (l/r) 40 Single unders Metcon (AMRAP – Rounds and Reps) AMRAP 15 20 A...

6457 Hazeltine National Dr. #165, Orlando, FL 32822 -- (407) 730-3574