04
November
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Strength Bench Press (5 X 5 ) Superset w/ 10 DB Bicep Curls (each) Conditioning Metcon (Time) 5 RFT 50 Cal Row 40 Push upsTrack your meters for this WOD Add to total f...

02
November
2019

SATURDAY PARTNER WOD

CrossFit 407 – CrossFit View Public Whiteboard Conditioning Metcon (Time) 4 RFT: 400m med ball run (both partners run) 50 Wall balls (20/14) 40 Sit ups 30 KB Swings (50/35) 20 Burpees 10 Tire FlipsYou go! I go! One...

01
November
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Crossfit Games Open 20.4 (Ages 16-54) (Time) For time: 30 box jumps, 24 in/20 in 15 clean and jerks, 95 / 65lb 30 box jumps, 24 in /20 in 15 clean and jerks, 135 / 85...

31
October
2019

Crossfit 407

CrossFit 407 – CrossFit View Public Whiteboard Strength Sumo Deadlift High Pull (5 X 5) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP 20 7 Jump Squats 7 Burpees 7 Sit ups 400 Meter run

30
October
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Skill Snatch Balance (4 X 3 ) One second hold in the bottom of the squat HERO WOD Metcon (Time) ” Thomas Kelly ” 10-9-8-7-6-5….1 OH Squats (115/85) B...

29
October
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Strength Snatch Grip Deadlift (4 X 4) Build each set Superset W/ 5 Tempo Push up(3210123) Benchmark Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24”...

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