Sep 24

Monday, Sept 25, 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 (AMRAP - Reps)


40 min running clock perform the following 3 workouts with a partner

with a partner each for max buprees 2 rounds
Person 1: 250m Row
Person 2: Burpees * AMRAP of burpees for the time it takes partner to row then switch

Metcon (AMRAP - Reps)


With a partner
5 min AMRAP Clean & Jerks 135/95

Metcon (Time)


With a partner
Run 1 mile

Sep 22

Saturday, Sept 23, 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!

Bradley (Time)


10 Rounds for time of:
100m Sprint
10 Pull-ups
100m Sprint
10 Burpees
Rest 30 seconds
In honor of U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, was killed on January 3, 2010
To learn more about Bradley click here

Sep 22

Saturday, Sept 23, 2017

CrossFit 417 - Endurance


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 (Time)


1000m row
30DU
900m row
30DU
800m row
30DU
700m row
30DU
600m row
30DU
500m row
30DU
400m row
30DU
300m row
30DU
200m row
30DU
100m row
30DU

Sep 21

Friday, Sept 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!

Back Squat (4x4x80%)

Metcon (Time)


FOT TIME:
50 Back Squats 135/95
40 DB Power Snatch 70/55
30 Hang Power Cleans 135/95
20 Bar MU
10 OH Squats 135/95

Sep 20

9.21.17

CrossFit 417 - SkinnyFit


Metcon


40-30-20-10
Air squats
Butterfly sit ups
Kb swings
20-15-10-5
burpee box overs
toes to bar
Buy out: 100 wall balls

Sep 20

Thursday, Sept 21, 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!

Metcon (AMRAP - Rounds and Reps)


20min AMRAP
200m run
25 KB Swings 55/35
200m row
25 Pushups
15/10 cal Bike

Sep 19

Wednesday, Sept 20, 2017

CrossFit 417 - CrossFit


Warm Up D (No Measure)


3 x 20y Fwd/bwd run
3 x Down back side shuffle
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 KB Goblet Squat
12 x DB or KB Suitcase Deadlift
12 x Double KB strict press

Accumulate time in a Squat while coach goes over the Workout!

Shoulder Press (4x4x80%)

Metcon (Time)


For time: ( 17min cap)
3-6-9-12-15-18-21
Front Rack Lunges (R=1, L=2) 155/100
Box Jump 24/20
Sh. 2 OH 155/100

Sep 18

09/19/2017

CrossFit 417 - Endurance


()

Warm-up (No Measure)


3 Rounds
250m Row
12 Stading BTN Press
160ft farmers carry
12 double kb deadlift
12 wall balls
20 sec plank

Metcon (Time)


50 cal bike
40 DU
30 DB SH 2 OH 35/25
20 Air Squats
10 Hang Power Cleans 135/95
20 Air Squats
30 DB SH 2 OH 35/25
40 DU
50 Cal Bike

Sep 18

SkinnyFit 9-19-17

CrossFit 417 - SkinnyFit


Metcon (No Measure)


10 min Ab Circuit
2 rounds, 1 min each station:
Banded situps
Med ball twists
Weighted plank
Lying leg lifts
Single arm v-ups with plate

Metcon (AMRAP - Rounds and Reps)


20 min AMRAP
12 DB box step ups
12 DB push-ups
12 box jumps
12 pullups
200 m run

Sep 18

Tuesday, Sept 19, 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
20 Mountain Climbers

Metcon (AMRAP - Rounds and Reps)


20min AMRAP
400m Run
20 Burpees to bar
400m Row
20 T2B

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