Jul 25

Wednesday, July 26, 2017

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!

Metcon (Time)


For Time: 17min
21-15-9
Toes 2 Bar
Power Clean and Jerks 135/95
Cal Row

Clean and Jerk (6min EMOM 2 P&C + Push Jerk)

Jul 24

Tuesday, July 25, 2017

CrossFit 417 - CrossFit


Warm Up B (No Measure)


400m Run
30 x Jumping Jacks
10 x Sumo inchworm + pushup
10 x Spine ringers
20 x Good mornings
20 x Arch to hollow on bar
160' Single arm DB farmers carry L and R
12 Suitcase Deadlifts
15 x Single arm KB high pull R-L
9 x Strict T2B
6 x Burpee to full squat + jump and touch bar

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

Metcon (Time)


For Time: 19min Cap
50 deadlifts 185/125
50 burpee pullups
Run 800 meters

Jul 24

Skinnyfit

CrossFit 417 - SkinnyFit


Metcon (AMRAP - Reps)


3 Rounds, 1 min max effort at each station:
Man makers
Situps
Russian KB Swings
Single arm DB Lunges
Burpees
Calorie Row
Rest 1 min

Jul 24

07/25/2017

CrossFit 417 - Endurance Class


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
200m run
10 T2B
200m run
20 Push ups
200m run
30 Wall Ball shots
200m run
40 DU

Jul 23

Monday, July 24, 2017

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 (Time)


2 rounds, for time:
20 Cleans 155/105
20 Box jumps 24/20"
20 KB swings 70/55
20 Abmat situps
20 Shoulder to overhead 155/105

Jul 23

Saturday, July 29, 2017

CrossFit 417 - Endurance Class


Warm-up G (No Measure)


Warm Up G
100m Forward Run
100m Backward Walk
80' Bear Crawl
20 Hollow Rocks
5 x 2 Pushup + 4 Alt Toe Taps
6 x 1 Toe 2 Ring every 5 sec
20 x Scap Pushups
10 x Band Peels
12 x Double DB or KB Deadlift
10 x each SA KB Hang Power Snatch
10 x Crossover Lunge
10 x Inline Lunge + Hamstring Stretch

Accumulate time in a squat while coach goes over workout.

Metcon (Time)


4 Rounds
1000/800m Row
20sec front Rack Hold 225/135
400m Run

Jul 21

Saturday, July 22, 2017

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!

Santora (3 Rounds for reps)


3, 1-Minute AMRAPs of each movement: Squat Clean, 155#
20' Shuttle Sprint
Deadlift, 245#
Burpees
Jerk, 155#
Rest
In honor of U.S. Army Sergeant Jason A. Santora, of Farmingville, New York, died in Logar province, Afghanistan on April 23, 2010
To learn more about Santora click here
clean 105
Dead 165
jerk 105

Jul 21

Saturday, July 22, 2017

CrossFit 417 - Endurance Class


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 (Time)


for time
50 Wallballs 20/14
1 Mile Row
50 T2Bar
1 Mile Row
Men try to hold 1:50-54 500m pace
Women 2:05-15 500m pace

Jul 20

Friday, July 21, 2017

CrossFit 417 - CrossFit


Metcon (Time)


for time with a partner
100 Hang Power Snatch 95/65
3mile KB Run 55/35 (1 KB both run switch as often as you want)
100 Hang Power Snatches 95/65
be careful it is dangerously hot. scale the workout and take lots of water breaks

Warm-up (No Measure)


W-UP
30 Jumping Jacks
10 Pushups
30s Ring Hang
10 Scap only pullups
10 Hang Muscle Snatch
10 hang Power Snatch

Jul 19

Skinnyfit 7.20

CrossFit 417 - SkinnyFit


Metcon (Time)


3 Rounds:
10 strict pull-ups w/ band
10 box jumps
10 DB lunges
20 sec hollow hold

Row 800 m

3 Rounds:
10 pull-ups
10 box jumps
10 DB lunges
20 sec hollow hold

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