Apr 25

Wednesday, April 26, 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)

Shoulder Press (8min EMOM 1 rep)


start at 65% add every min

Metcon (Time)


3 rounds (26min Cap)
800m run
20 Hand Release Push Ups
20 T2B

Apr 24

4.25.17

CrossFit 417 - SkinnyFit


Warmup (5-10 mins)

Accessory (20 mins)


30 seconds work - not scored
3 rounds
Mountain climbers
One leg deadlift with dumbbell
Lateral dumbbell raises
High pull
Side bend with dumbell

Metcon


3 rounds
1000 meter run
32 kettlebell swings
32 OH KB lunges
32 ab mat sit ups

Apr 24

Endurance WOD

CrossFit 417 - Endurance Class


Warm-up


A Skips
Butt Kicks
High Knees
High Knee Karaoke
Open Hip Skip
Toy Soldiers
Spiderman Crawl
Reverse Lunge + Reach back stretch
20 Leg swings (each)

Running


1 mile run for time 10 min rest

Metcon


2 Rounds for time
400m Run
20 Box Jumps
30 Burpees
400m Run
40 Abmat Sit ups
50 Wall Ball Shots

Apr 24

Tuesday, April 25, 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

Clean (5 x 1 Power Clean + 1 Clean 60s rest )

Back Squat (8 min EMOM 1 rep)


You should be warm from the Cleans.
Start at 65% and increase every min. Try to get close to your max

Metcon (Time)


8 rounds (12min Cap)
5 Power Clean & Jerks 155/105
25 DU

Apr 23

Monday, April 24, 2017

CrossFit 417 - CrossFit


Warm Up A 10min to complete (No Measure)


160' side slide L and R
20 x Pogos
15 x KB Swings,
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
8 Strict t2b or knee raises
10 x Clapping Pushups or reg
60s passive ring hang with weight

Metcon (AMRAP - Rounds and Reps)


20 min AMRAP
400m run
30 Sh 2 OH 75/55
30 Air squat + box jump 24/20 400m run
30 C2B pullups
30 Pullups

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

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

Older posts «

» Newer posts