Jun 12

06/13/2017

CrossFit 417 - Endurance Class


Warm-up (No Measure)


800m jog
A skips
Butt kicks
High knees
High knee karaoke
Side slides
Open hip skip
Toy Soldiers
Spiderman crawl
Reverse Lunge + Reach back stretch
20 Leg swings
4 Striders at 50%, 75%, 90%, 100%

Metcon (2 Rounds for time)


2 x 300 yrd Shuttles
15yrd at a time
(5min rest between sets)

Metcon (No Measure)


4 Rounds (Recovery)
30 sec on 30 sec off
Walking Lunges
Planks
DB SH 2 OH
Ring dips
DU

Jun 11

Monday, June 12, 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

A: Metcon (AMRAP - Rounds and Reps)


10min AMRAP
10 Box Jumps 24/20 (step down)
10 Sh. 2 OH 135/95
10 Toes Through Rings
5 min rest before workout 2

B: Metcon (AMRAP - Rounds and Reps)


10 min AMRAP
13 Pullups
13 Deadlifts 135/95
13 Situps

Jun 09

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Jun 09

Saturday, June 10, 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

Tiff (AMRAP - Rounds)


On a 25-minute clock,
Run 1.5 miles
Then perform as many rounds as possible of:
11 chest-to-bar pull-ups
7 hang squat cleans, 155 lb.
7 push presses, 155 lb.
United States Army Capt. Benjamin David Tiffner, 31, of West Virginia, died Nov. 7, 2007, when his vehicle was struck by an improvised-explosive device in Baghdad, Iraq, while he was supporting Operation Iraqi Freedom.

In 1996, Tiffner was nominated by Senator Robert Byrd to the U.S. Military Academy at West Point. He graduated from the Academy in 2000. After six years of service, Tiffner graduated from the Special Forces Qualification Course and was assigned to the 5th Special Forces Group (Airborne).

Tiffner’s mother, Judith, said her son always wanted to serve.

To learn more about Tiff click here

Jun 09

Saturday, June 10, 2017

CrossFit 417 - Endurance Class


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

Metcon (Calories)


10min EMOM 15/12 Cal Row

Metcon (Time)


3K Row
Every 90s starting at :00 perform 90' Farmers Carry 70/55

Jun 08

Friday, June 9, 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 (Time)


Partner Workout
20 Burpee Pullovers (Scale burpee pullups)
80 Alt. DB Power Snatch 70/50 1 person working the other HS Hold (scale Push up plank)
100 Double DB Pushpress 35/15 Partner hangs from pullup bar
1200m Sandbag run (both partners run)

Jun 07

Thursday June 8 2017

CrossFit 417 - SkinnyFit


Warmup (5-10 mins)


30 Seconds at each movement
High Knee Run
Kick Backs
Hurtle Step
Mtn Climbers
Scissor Jumps
Squat Hold
Handstand Hold
Butterfly Sit Ups
Hang from Bar

Metcon


Buy In: 800 Meter Run or Row
10 Sumo DL High Pull
20 Ring Dips
30 Front Squats
40 Ring Rows
50 Toes to Bar
60 Walking Lunges
70 Air Squats
80 Ab Mat Sit Ups
Buy Out: 800 Meter Run or Row

Jun 07

06/08/17

CrossFit 417 - Endurance Class


Warm-up (No Measure)


800m run
A skips
Butt kicks
High knees
High knee karaoke
Side slides
Open Hip skip
Toy soldiers
Spiderman crawl
Reverse lunge + reach back stretch
20 leg swings each side
2 x 15 claw drill cycles (fast and intense)

Metcon (No Measure)


10 min emom
100 yrd sprints

Metcon (Time)


Oh Helen Naw!!!
3 Rounds for time
800m run
42 KB swings 35/25
24 Pull ups

Jun 07

Thursday, June 8, 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 Double KB front rack squat
12 x Double KB strict press

Back Squat (4 x 2 x 90% 2min rest )

Metcon (Time)


For time:
30-20-10-20-30
Wallballs 20/14-10/9'
Hang Power Cleans 95/65
x2 DU

Jun 06

Wednesday, June 7, 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
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)

Metcon (AMRAP - Rounds and Reps)


16 min AMRAP
6 Snatch or Power Snatch 135/95
6 OH Squats 135/95
9 C2B Pullups
200m Run

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