Nov 22

Thursday, Nov 23, 2017

CrossFit 417 - CrossFit


A: Warm-up (No Measure)


Same partner for this Warmup and Workout
*6min alternating EMOM
Partner A.
1min max Cal Row
Partner B.
1min Max Burpees
* make sure you keep track of your totals on this!

B: Metcon (Time)


5min Rest After warmup then begin

for time: switch at will
50 Hang Power Snatch 95/65 (Partner holds HS against wall)
100 Partner barbell squats 65lbs (one barbell both partners on same bar)
100 Pullups (one partner hanging while other does pull-ups)
100 Cal Bike (Partner does parallel squat hold against wall while other rides)
50 Wallballs 20/14 to 11'

* take total reps from the warm up and subtract it in seconds from B=time

Nov 21

Wednesday, Nov 22, 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!

Push Jerk (15min to find max from rack )

Metcon (AMRAP - Reps)


take 70% of Max jerk and perform
5min AMRAP
Push Jerks from ground

Metcon (AMRAP - Rounds and Reps)


9min AMRAP
100 DU
30 Hang Power Cleans 95/65

Nov 20

Cancelled

CrossFit 417 - SkinnyFit


Accessory (20 mins)


Workout cancelled. See you next week. Enjoy the holiday!

Nov 20

You already know what it is yo!

CrossFit 417 - Endurance


Warm-up (No Measure)


400m jog
A Skips
Butt kicks
High knees
High knee karaoke
Open hip skip
Toy Soldiers
20 leg swings each side + front to back

Metcon (Time)


7 Rounds
(3min rest between each round)
200m sprint
200m row
20 Sh 2 OH 65/45
20 Front Squats 65/45
20 Abmat sit ups
*Should be working at 85% or above!

Nov 20

Tuesday, Nov 21, 2017

CrossFit 417 - CrossFit

 

Warm-up G (No Measure)

Warm Up G 2min Bike or Row 50 Single Unders 80' Bear Crawl straight arms 10 Hollow Rocks 10 Supermans 10 x Scap Pushups 5 x 2 Pushup + 4 Alt Toe Taps 10 Hanging knee raises 10 x Band Peels 12 x Double DB or KB Deadlift 5 x each SA KB Hang Power Snatch 10 x Inline Lunge + Hamstring Stretch Accumulate time in a squat while coach goes over workout.

Metcon (Time)

5 Rounds 27min Cap 500/470m Row 20 DB Alt Power Snatch 70/55 20 Toe 2 Bar

Nov 19

Monday, Nov 20, 2017

CrossFit 417 - CrossFit


H: Warm Up H (No Measure)


20s on 20s slow for 5min on bike/Row for 5min
10 x Arch to hollow rolls on ground
10 x Pushup + alt knee to elbow
20 x cossack squats
10 x kb RDLS
10 x Bent over row
15 x kb squats
6 x each complex
High pulls
muscle clean
pushpress
power clean
clean

Clean (7 x 1 Power + 1 Full (14min))

Metcon (AMRAP - Rounds and Reps)


12min AMRAP
10 Power Clean & Jerks 135/95
5 Bar MU or 15/12 Cal Bike

Nov 17

Saturday, Nov 18, 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!

AdamBrown (Time)


Two Rounds For Time of:
295 pound Deadlift, 24 reps
24 Box jumps, 24" box
24 Wallball shots, 20 pound ball
195 pound Bench press, 24 reps
24 Box jumps, 24" box
24 Wallball shots, 20 pound ball
145 pound Clean, 24 reps
In honor of Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, AR, was killed on March 17th, 2010
To learn more about AdamBrown click here
dead 205
bj 20"
WB 14-10'
bench press 85
clean 95

Nov 17

Saturday, Nov 18, 2017

CrossFit 417 - Endurance


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 20" box
500m Row
30 Weighted Box Step ups 20/14
400m Row
20 Weighted Box Step ups 20/14
300m Row
10 Weighted Box Step ups 20/14

Nov 16

Friday, Nov 17, 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 (3 Rounds for reps)


20 Min Running Clock:
4 minute AMRAP C2B Pullups

10 minutes to complete the following rest remaining time
4 rounds :
20 KB Swings 55/35
10 Box Over Jumps 24/20
10 Pistol Squats-Scale kb goblet squat

6min to accumulate
50 Alt DB Power Snatches 70/55

Nov 15

Thursday, November 16, 2017

CrossFit 417 - CrossFit


Warm-up

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

Children's Grief Awareness (Time)


11 rounds:
1 rope climb
10 hand release pushups
18 hang power cleans 95/65

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