Mar 27

The Open is over, keep your training on point in the Post Season!!!

Driven Nutrition has you covered! Whether an everyday, "I'm here so I can keep up with my kids" athlete, or an ultra competitive "I'M GOING TO THE GAMES!!!" crossfitter... Driven has what you need to stay on top of your game! Ask a coach for details!

Mar 27

Tuesday, March 28, 2016

Announcements


Open Celebration this Friday night (3/31) at 7pm. Pizza provided, bring a side and drinks. Everyone is welcome.

CrossFit 417 - CrossFit


Warm Up B (No Measure)


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
15 x Single arm KB high pull R-L
9 x Strict T2B
6 x Burpee to full squat + jump and touch bar

Warm-up (No Measure)


Congrats on the Open. We will be having a post Open get together Friday the 31st after the 6pm workout. Everyone is welcome to come. BYOB more details later this week!

Metcon (AMRAP - Rounds and Reps)


14min AMRAP
14 Thrusters 75/55
14 Buprees to bar H/L

Mar 26

Monday, March 27, 2017

Announcements


Open Celebration this Friday night (3/31) at 7pm. Pizza provided, bring a side and drinks. Everyone is welcome.

CrossFit 417 - CrossFit


Warm Up A 10min to complete (No Measure)


160' side slide L and R
20 x Pogos
15 x KB Swings,
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
8 Strict t2b or knee raises
10 x Clapping Pushups or reg
60s passive ring hang with weight

Deadlift (4 x 3 x 85% )

Metcon (Time)


10 rounds 28min cap
5 Deadlift 225/155
3 Bar MU
9 Toes Th Rings
Scale Bar Mu to Jumping Bar mu or reverse burpees

Mar 24

Saturday, March 25, 2017

CrossFit 417 - CrossFit


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
5 Bar pullovers or 5 Candle stick rollups

SQT (Time)


Three rounds for time of: 10 Ground to Overhead, 95# / 65# 200 yard Shuttle sprint, 50 yards x 2

Mar 24

Saturday, March 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
5 Bar pullovers or 5 Candle stick rollups

Metcon (Time)


50-40-30
KB Swings 55/35
15/12 Cal Row
Box Jumps 24/20
15/12 Cal Row
Sh 2 OH 65/45
15/12 Cal Row

Mar 23

Friday, March 24, 2017

CrossFit 417 - CrossFit


Warm-up (No Measure)


2 rounds
20s sup hang
20 lateral band step overs
8 Oh wrist ext
4 one arm thrusters
20 feet together hops

3 rounds
3 thrusters
10 du

CrossFit Games Open 17.5 (Time)


10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders

*40 minute time cap

CrossFit Games Open 17.5 Scaled (Time)


10 rounds for time of:
9 thrusters 65# / 45#
35 single-unders

*40 minute time cap

Mar 22

3.24.16

CrossFit 417 - SkinnyFit


Warm-up


Repeat 2 times
400 meter run
10 grasshoppers
20 second bar hang
Stretch

Metcon


4 rounds
20 wall balls
20 ab mat sit-ups
15 pull ups
15 front squat 65 lbs
Rest 30 seconds

Strength


3 sets of 10 weighted lunges to press
3 x 10 side bend per side
5 sets of 30 second weighted plank hold

Mar 22

Thursday, March 23, 2017

CrossFit 417 - Endurance Class


Warm-up (No Measure)


Warmup-Running (12min to Complete)
20 x Ankle hops
2 x 20y
Fwd/bwd run
Side shuffle
A Skips
High knees
Butt kicks
Open Hip skips
Straight leg bounds
15 Air Squats
30s Ring hang
20y Reverse lunge + reach back
10 x Hips down pushups
10 Scap only pullup
10 x Scap only pushup
10 x Strict T2b or knee ups

Metcon (Time)


For Time: (42min Cap)
Row 4000/3300k
every 6 min get off rower and perform
200m Run
6 Burpee Over Rower
12 Abmat Situps
12 DB Push Press 35/20

Mar 22

Thursday, March 23, 2017

CrossFit 417 - CrossFit


Warm-up (No Measure)


Coaches Choice

Metcon (AMRAP - Rounds and Reps)


20min AMRAP
6 Strict Pullups
50 Single Unders
10 Squat jumps to high/low bar
20 Cal Row or 400m run
15 Abmat situps
12 Wallballs 20/14

Mar 21

Wednesday, March 22, 2017

CrossFit 417 - CrossFit


Warm Up C (No Measure)


300m Row
2 x 80' Waiter carry each side switch at 80
10-20 Uneven pushups
10 x V-Ups
7 Strict Pullups
10 x Burpees
15 Sitting BTN Press

Snatch (8min EMOM)


1 Snatch + 3 OH Squats

Metcon (AMRAP - Rounds and Reps)


20 min AMRAP
15 Push Press 95/65
10 Toes 2 Bar
15 SDHP 95/65
10 Knees 2 Elbow
200m Run

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