Feb 26

Mon, Feb 27, 2017

CrossFit 417 - CrossFit


Warm Up A 10min to complete (No Measure)


160' side slide L and R
20 x Pogos
15 x Double KB Russian swings,
160' Double KB Oh walk
45' Power skips down 45' back
160' Bear Crawl
60s KB front rack hold every 10s stand up
25 hollow crunches
10 x Clapping Pushups or reg
60s passive ring hang with weight

Back Squat (4 x 6 x 70% 1 min rest )

Metcon (Time)


6 Rounds
7 DB Sh 2 OH 55/35s
14 Hand Release Pushups
21 Wallballs 20/14

Feb 24

Sat, Feb 25, 2017

CrossFit 417 - Endurance Class


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)


5 Rounds
800m
25 T2B
25 WallBalls 20/14-10/9'
320' Farmers Carry 70/55

Feb 24

Sat, Feb 25, 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

The Chief (AMRAP - Rounds)


Max rounds in 3 minutes of:
3 Power Cleans, 135#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
135/95

Feb 23

Friday, Feb 24, 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

CrossFit Games Open 17.1 (Time)


For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

CrossFit Games Open 17.1 Scaled (Time)


For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs

M: 35-lb. dumbbell / 20-in. box (step-ups OK)
F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

CrossFit Games Open 17.1 Masters 55+ (Time)


For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs

M: 35-lb. dumbbell / 24-in. box (step-ups OK)
F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

Feb 22

Thurs, Feb 23, 2017

CrossFit 417 - CrossFit


Warm-up (No Measure)


Coaches Choice 8-10min

Metcon (AMRAP - Rounds and Reps)


25min or 3 rounds
2 x Down and Back Run
7 Power Clean and Jerk 75/55
7 Toes Through Rings
25/20 Cal Row
7 Power Snatch 75/55
7 HRPU
7 Box Step ups each side 24/20
400m Run
Those of you doing the open do this workout at Nose breathing pace only. If you do this it will be an active recovery day for you and the open will be great.

Feb 22

Thursday, February 23rd

CrossFit 417 - Endurance Class


Metcon

Metcon (3 Rounds for reps)


3 Rounds of-

10 min AMRAP:
400m Run
200m Front Rack Carry - 45/35#
200m OH Carry - 45/35#
40 Burpee Pullups

REST 2:00

Feb 22

2.23

CrossFit 417 - SkinnyFit


Warmup (5-10 mins)

Base Conditoning


Tabata
20 sec work / 10 sec rest - 8 rounds each movement.
- Cal row
- sit ups
- plate lunges
- push ups
- wall balls

Feb 21

Stay Driven during the Open

Climbing our way through the week! Easy to do when you've got Driven on your team! #BackYourBox #staydriven

Feb 21

Wed, Feb 22, 2017

CrossFit 417 - CrossFit


Warm Up C (No Measure)


1 Round
300m Row
2 x 80' Waiter carry each side switch at 80
10-20 Uneven pushups
10 x Hanging hip touch
15 Sitting BTN Press

Single Leg KB RDLS (3 x 12 1min rest btw sets)


use two Kbs and alternate legs every rep -6 per side

Metcon (Time)


50 T2B
2 min rest

Metcon (Time)


500m Row
2min rest

Metcon (Time)


50 Burpees
2 min rest

Metcon (Time)


50 Box Jumps

Feb 20

Tue, Feb 21, 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

Back Squat (4 x 1 x 95% 2min rest )


on rest complete 30s each side pec stretch coaches choice

Metcon (Time)


for time 22min cap
10-1 Front Squats 135/95
2 Rope Climbs after every set of squats
Scale: rope climbs, rope pulls over cage, seated rope climbs, band pulldowns x 15

Note: all squats should be unbroken choose weight wisely

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