Apr 21

Saturday, April 22, 2017

CrossFit 417 - Endurance Class


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

Metcon (Time)


10 Down and Back Farmers Carry 70/55
800m Row
40 Hang Power Clean 95/65
40 Pullups
400m Row

Apr 21

Saturday, April 22, 2017

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

Willy (Time)


Three rounds for time of:
Run 800 meters
5 Front Squats, 225#
Run 200 meters
11 Chest to bar pull-ups
Run 400 meters
12 Kettlebell swings, 2 pood
In honor of U.S. Marine Corps Sergeant Wade D. Wilson, 22, of Normangee, Texas, died on May 11, 2012
To learn more about Willy click here

Apr 20

Friday, April 21, 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

Metcon (AMRAP - Rounds and Reps)


20min AMRAP with a partner
10 Bar MU
20 Burpee Box J Overs 20"
30 Hang Power Snatch 115/80
40 Cal Row partner holds 225/155

Apr 19

Where Does Your Drive Come From?

Driven Nutrition is a staple for many of our athletes here at 417. To find out why, try some today! Ask a coach about details!

Apr 19

Thurs, April 20, 2017

CrossFit 417 - Competition


Warm Up D (No Measure)


3 x 20y Fwd/bwd run
1 Min KB squat hold
5 x each Full Squat 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

Metcon (Time)


800 Vest Run
100 Worm Squats
800m Worm Run

Apr 19

4.20.17

CrossFit 417 - SkinnyFit


Warm-up

Warm Up D (No Measure)


3 x 20y Fwd/bwd run
1 Min KB squat hold
5 x each Full Squat 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

AMRAP


24 min amrap
2,4,6,8,10,12.....
Dumbell strict press
Plank row
Wall balls
Toes to ring
Burpee to box

Strength


4x8 Back squat at 60%
Rest 1:30 seconds
Perform 10 hip extensions with barbell on rest

Plank series x 2
- 30 seconds at each movement
- side plank knee to elbow
- plank saws
- plank walk

Apr 19

4/20/2017

CrossFit 417 - Endurance Class


Scooter (AMRAP - Rounds and Reps)


30-Minute PARTNER AMRAP of:
30 Double-Unders
15 Pull-Ups
15 Push-Ups
100m Sprint

Then, 5-minutes to find a 1-RM Partner Deadlift (log in comments)
In honor of Sgt. Scott Lunger, of Brentwood, California, who died July 22, 2015.
To learn more about Scooter click here

Apr 19

Thursday, April 20, 2017

CrossFit 417 - CrossFit


Warm Up D (No Measure)


3 x 20y Fwd/bwd run
1 Min KB squat hold
5 x each Full Squat 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

Metcon (Time)


12min Skill Session Grab a coach and work on something or run/row for a little extra fitness

Metcon (AMRAP - Rounds and Reps)


16min AMRAP
6 Hang Clean 185/115
12 HRPU
160" Double DB OH Carry 35/15(don't drop)
24 Double Unders

Apr 18

Wednesday, April 19, 2017

CrossFit 417 - CrossFit


Warm Up C (No Measure)


3min Row or Bike
8 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 Sitting BTN 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)

Deadlift (4 x 8 SA DB Suitcase Deadlifts)


Single Arm DB Suitcase Deadlifts

Metcon (Time)


6 rounds (14min Cap)
6 Deadlift 225/155
8 Burpee Pullups
10 Box Jumps 24/20 (step down)

Apr 17

SkinnyFit 4.18

CrossFit 417 - SkinnyFit


Metcon (Time)


With a partner:
100 KB swings
100 Walking lunges with 25lb plate
100 Ab Mat Situps
100 Lying Leg Lifts
50 Calorie Row
400 m Farmer's Carry

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