Aug 11

Saturday, August 12, 2017

CrossFit 417 - CrossFit


Warm-up G (No Measure)


Warm Up G
100m Forward Run
100m Backward Walk
80' Bear Crawl
20 Hollow Rocks
5 x 2 Pushup + 4 Alt Toe Taps
6 x 1 Toe 2 Ring every 5 sec
20 x Scap Pushups
10 x Band Peels
12 x Double DB or KB Deadlift
10 x each SA KB Hang Power Snatch
10 x Crossover Lunge
10 x Inline Lunge + Hamstring Stretch

Accumulate time in a squat while coach goes over workout.

Roy (Time)


5 Rounds for time of:
15 Deadlifts, 225#
20 Box Jumps, 24"
25 Pull-ups
In honor of Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, was killed in action on July 8th, 2009
To learn more about Roy click here

Aug 11

Saturday, August 12, 2017

CrossFit 417 - Endurance Class


Warm-up G (No Measure)


Warm Up G
100m Forward Run
100m Backward Walk
80' Bear Crawl
20 Hollow Rocks
5 x 2 Pushup + 4 Alt Toe Taps
6 x 1 Toe 2 Ring every 5 sec
20 x Scap Pushups
10 x Band Peels
12 x Double DB or KB Deadlift
10 x each SA KB Hang Power Snatch
10 x Crossover Lunge
10 x Inline Lunge + Hamstring Stretch

Accumulate time in a squat while coach goes over workout.

Metcon (Time)


30 rounds (40min cap)
10/8 cal row
1 Snatch @80% of 1rm or heavy

Aug 10

Friday, August 11, 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 (Time)


With a partner perform
30 sync box face burpees
60 Pullups while partner hangs
30 Full cleans 155/105 partner holds bar in hang position
60 HR Pushups partner holds at top

Aug 09

Thursday, August 10, 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!

Clean complex (8min emom )


1 Power Clean, 1 Clean, 1 Front Squat

Metcon (AMRAP - Reps)


3min
20/15 cal row
AMRAP Wallballs
Rest 2 min

Metcon (AMRAP - Reps)


3min
400m run
AMRAP Hang Power Snatches 115/80
Rest 2 min

Metcon (AMRAP - Reps)


3min
20/15 cal row
AMRAP T2B
Rest 2 min

Metcon (AMRAP - Reps)


3min
400m run
AMRAP Pistol squats

Aug 09

8/10/17

CrossFit 417 - Endurance Class


Metcon (Time)


For Time:
15-12-9
DB Power Snatch (55/35)
T2B

800m Sandbag Run

15-12-9
DB Power Snatch (55/35)
T2B

Aug 09

Skinnyfit 8.10

CrossFit 417 - SkinnyFit


Warm-up


400m jog
10 of each:
Burpees
Inch worms (1 push-up)
Spine ringers

1 min straddle stretch
1 min pigeon stretch each side

Metcon (Time)


10,9,8,7...1
Toes thru Rings
Back squat 55lbs
*Rest 2 mins
10,9,8,7...1
Wall Balls
Banded Sit-ups x2
*Rest 2 mins
10,9,8,7...1
KB Swings 35lbs
Burpees

Aug 08

Wednesday, August 9, 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!

Shoulder Press (4 x 4 x 80%)

Metcon (Time)


4 rounds
400m Run
15 Burpee to bar high/low

Aug 07

Tuesday, August 8 , 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 (4 x 4 x 80%)

Metcon (Time)


10-9-8-7.....1
Front Squat 135/95
3 Bar MU or 6 C2B pull-ups

Aug 07

08/08/2017

CrossFit 417 - Endurance Class


Warm-up (No Measure)


400m jog
A skips
Butt kicks
High knees
High knee karaoke
Open hip skip
Toy soldiers
400m row

Metcon (4 Rounds for reps)


4x 200m sprints 85-90%
3min rest between each set

Metcon (Time)


For Time
400m run
50 Wall balls 20/14
10 Cal bike
200m run
30 DB Snatch 55/35
10 Cal bike
400m run
50 Hang power snatch 75/45
10 Cal bike

Aug 06

Monday, August 7, 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 (Time)


With a Partner
For time:
2500 Meter Row
100 Sh 2 OH 135/95
100 Pullups
100 Wall Balls 20/14
100 Hang Power Cleans 135/95 *Only 1 person works at a time

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