Sep 27

SkinnyFit 9/27/16

Announcements

Remember to sign-in every time you workout

CrossFit 417 – SkinnyFit

Warm-up

Warm-up (No Measure)

Rowing Roulette

3 rounds:

305 meter row

Penalty = 1 burpee pushup per meter

Shoulder Press (4 x 3)

2 strict pullups between sets

Weightlifting

Metcon

Metcon (Time)

21-15-9-6-3

KB Swings

HRPU

Walking DB Lunges

Floor Wipers

*100 meter run backwards between rounds

Sep 26

Tuesday, Sept 27, 2016

Warm Up B

30 x Jumping Jacks

10 x Sumo inchworm + pushup

10 x Spine ringers

10 x Superman

10 x Hollow rocks

160′ Single arm DB farmers carry L and R

10 x Single arm KB high pull R-L

6 x Strict T2B

6 x Burpee to full squat + jump and touch bar

Strength

Snatch (Every 20s for 10min 1 Rep 55-70%)

Can Power Snatch or Snatch

Conditioning
2 rounds, for time:

800m Run

800m Row

100 DU

5min rest then into EMOM

EMOM

6min EMOM

Even 15 DB Push Press

ODD 12 T2B

 

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SKINNYFIT

Warm-up
Rowing Roulette
3 rounds:
305 meter row
Penalty = 1 burpee pushup per meter

Strength
Shoulder Press (4 x 3)
2 strict pullups between sets

Conditioning
For time:
21-15-9-6-3
KB Swings
HRPU
Walking DB Lunges
Floor Wipers
*100 meter run backwards between rounds

Sep 25

Monday, Sept 26, 2016

Don’t forget to sign-in to Wodify every time you workout!

Warm Up A

160′ side slide L and R, 20 x logos, 15 x Russian swings, 80′ KB Oh walk L-R, 45′ Power skips down 45′ back, 60s KB front racks hold every 10s stand up, 15 hollow crunches, 8 x tempo pushups 3sec down 1 sec pause 2 sec up, 60s passive ring hang.

Conditioning

20min AMRAP:

15 Pullups

12 Power Clean & Jerk 115/80

9 Box Jumps 24/20″

6 Power Snatch 115/80

3 Bar MU

 

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Sep 23

Saturday, September 24, 2016

Bulger
10 Rounds for time:
150m Run
7 Chest-To-Bar Pull-ups
7 Front Squats, 135#
7 Handstand Push-ups

Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.

En2008-0194-JTF 5-09 Predeployment Portraits

Sep 23

Row


CrossFit 417 – Endurance Class

Metcon

Metcon (Time)

Partner WOD–one person works at a time–40 min time cap

300/260 cal row

200 wall balls 20/14 to 10/9′

150 jumping pullups

100 hang power clean 155/105

Sep 22

Friday, September 23, 2016

Warm Up E
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
5 Bar pullovers or 5 Candle stick rollups

Strength
Hang Snatch + Power Snatch (6 x 1 + 2)

Conditioning
With a Partner Complete, for time:
40 Partner Deadlifts @315/225 (share 1 bar)
15 Synchro Ring MU
300 DU split however
15 Synchro Bar MU
40 Synchro KB Swings 55/35

Sep 21

Thursday, September 22, 2016

Warm Up D
3 x 20y Fwd/bwd run
1 Min KB squat hold
5 x each face down thoracic reach
10 x Situp + reach past toes nerve floss
1min Double oh DB hold
320′ Double KB front rack walk
12 x Double KB front rack squat
12 x Double KB strict press

Strength
Clean Thruster 10 x 1

Conditioning
3 Rounds with 2 min rest btw AMRAPs:
5min AMRAP
15/12 Cal Row
10 Alternating DB Power Snatch 70/55
10 Burpees

Sep 20

Wednesday, Sept 21, 2016

Warm Up: C
3 Rounds
200m Run
160′ Farmers Carry
80′ DB Oh carry L-R
30s Tricep band stretch
45s Passive ring hang
15 BTN Press
Metcon: (AMRAP – Rounds and Reps)
20min AMRAP
10 Sh. 2 OH 135/95
15 Box Jumps 24/20
20 ABmat Situps
25 Air Squats

Sep 19

Tuesday, Sept 20, 2016

Warm Up: B
30 x Jumping Jacks
10 x Sumo inchworm + pushup
10 x Spine ringers
10 x Superman
10 x Hollow rocks
160′ Single arm DB farmers carry L and R
10 x Single arm KB high pull R-L
6 x Strict T2B
6 x Burpee to full squat + jump and touch bar

Strength:
Pullups (5 x 6 )
DB Bench Press (5 x 6 )

Metcon:
4 Rounds
60 DU
20 Pullups
10 Burpees
5 Power Snatch 165/115

 

#mobility #fitness #gymlife #crossfit #wod #barbell #pushpress #scaled #rx #cf417

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Sep 18

Monday, September 19, 2016

Warm Up: A
160′ side slide L and R, 20 x logos, 15 x Russian swings, 80′ KB Oh walk L-R, 45′ Power skips down 45′ back, 60s KB Front rack hold every 10s stand up, 15 hollow crunches, 8 x tempo pushups 3sec down 1 sec pause 2 sec up, 60s passive ring hang.

Strength:
7 x 1 Hang Clean + 2 Power Cleans

Metcon: (AMRAP – Rounds and Reps)
16min AMRAP
3 Power or Full Clean (185/125)
6 Front Squat (185/125)
12 Toes 2 Bar
300m Run or Row

We are switching to a new software system called Wodify. Here are some things you need to know:

1. You will receive an email with your login information today.
2. Be sure to login and verify/update your contact information.
3. Please sign the waiver & CF 417 membership agreement.
4. You can update your payment info at any time by logging in.
5. You’ll need to sign in every time you come to the gym.
6. You can track your workouts and 1RM with this program.

Thank you for your understanding during this transition.
Note: If you do not receive an email that is because we don’t have
your correct email on file. Please email us or update it with a coach at the gym.

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