Oct 15

Monday, October 16, 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)


22min Cap
Buy In: 50/40 Cal Row
150 Pullups
75 shoulder to overhead 135/95
Buy Out: 50/40 Cal Row
Break up middle however

Oct 13

Saturday, Oct 14, 2017

CrossFit 417 - Endurance


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)


1600/1400m Row
100/70 Cal Bike
300 DU

Oct 13

Saturday, Oct 14, 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.

Wood (Time)


5 Rounds for time of:
400m Run
10 Burpee Box Jumps, 24"
10 Sumo-Deadlift High-Pull. 95#
10 Thrusters, 95#
Rest 1 Minute
In honor of Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, died on May 23, 2011
To learn more about Wood click here

Oct 12

Friday, Oct 13, 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)


5 Rounds
10 Clean and Jerk 135/95
10 Back Squat 135/95

Oct 11

10.12

CrossFit 417 - SkinnyFit


AMRAP


22 Minutes
2-4-5-6-10-etc
OH Squat 85 lbs
Ring Dips
10-20-30-40-50
Wallballs
Sit Ups

Accessory (20 mins)


3 rounds
DB Side Lunge - 60 seconds
reverse DB Lunge - 60 seconds
Side Plank with db 0 30 seconds each side
Side crunch - 30 seconds each side

Oct 11

Thursday October 12th

CrossFit 417 - Endurance


Metcon


8 MIN AMRAP
Sled Pull down & back
10 wallballs 20/14
10 GHD

Metcon


8 MIN EMOM
10 burpees

Metcon


8 MIN AMRAP
200 m row
10 OH Lunges 45/25
10 DB snatch 55/35

Oct 11

Thursday, Oct 12, 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!

Metcon (Time)


3 Rounds
400m Run
40 Pullups
20 Cal Bike

Oct 10

Wednesday, Oct 11, 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 (Time)


100KB Swings 55/35
50 HRPU
100 Cal Row

Deadlift (4 x 3 x 85% )

Oct 09

SkinnyFit 10.10

CrossFit 417 - SkinnyFit


10 MIN EMOM


5 burpees
20 mountain climbers
*scale reps if needed

Angie (Time)


For Time: 100 pullups 100 pushups 100 situps 100 air squats
Scale pull-ups to banded pull downs

Oct 09

10/10/2017

CrossFit 417 - Endurance


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 (3 Rounds for reps)


3 Rounds
Every 4min
30/25 Cal Row
20 Wall balls 20/15

2min rest

3 Rounds
Every 3min
20/15 cal bike
10 Burpee box Overs 20"

2min rest

3 Rounds
Every 2min
200m run
5 Power Snatches @65% of max

(ON THE 3RD ROUND FOR EACH SET HIT A MAX NUMBER) Ex: 3rd round of wall balls = 40 reps/ 3rd round of burpee box overs = 25 reps/ 3rd round of power snatches = 12 reps

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