Jun 16

Saturday, June 17, 2017

CrossFit 417 - Endurance Class


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

Metcon (Time)


3 rounds for time:
1000/800m Row
30 KB Swings 55/35
15 Burpees

Jun 15

Friday, June 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)


for time
100 DU
80 OH Walking Lunges 25/15 (R=1, L=2)
70 Alt DB Power Snatch 55/35
60ft Hand Stand Walk (sub 80' oh db carry L-R 70/55)
50 Push Press 95/65
40 Burpee onto plate 45
30 Hang Clean 135/95 (must switch weights)
20 Bar MU (scale jumping bar MU or 40 ring rows-40 ring dips)
10 Power Snatches 135/95

Jun 14

Thursday, June 15, 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

Metcon (AMRAP - Rounds and Reps)


"Skaggs"
28min AMRAP
6 Power Cleans 155/105
15 Box Jumps 24/20 (step down)
7 T2B
Justin Skaggs (April 22, 1979 – June 15, 2007) was an American football player. He died at the age of 28 from Stage III Oligodendroglioma, an inoperable brain cancer. He played college football at Evangel University. In his career, Skaggs played for the Redskins, San Francisco 49ers, and Tampa Bay Buccaneers of the National Football League (NFL). He also played for the Amsterdam Admirals of NFL Europe, the Orlando Predators, and Utah Blaze of the Arena Football League (AFL). Justin was a Christian man who wasn’t afraid of his faith and mentored many aspiring athletes. He was a loving husband and father and tremendous athlete. Skaggs was survived by his wife, Tara, and two children Jake (born 2002) and Abbie (born 2004).

Jun 14

6.16.2017

CrossFit 417 - SkinnyFit


Warmup (5-10 mins)

Metcon


10 rounds
6 DB deadlift 35 Lbs
7 Push Press
8 Box Steps 24"
9 Pull Ups
Buy out: 40 mountain climbers

Jun 14

6/15/2017

CrossFit 417 - Endurance Class


Metcon (AMRAP - Reps)


AMRAP 4:00:
400m Run
15 Burpees Over Bar
Max Power Cleans (135/95)
Rest 4:00
AMRAP 4:00:
400m Run,
10 Burpees Over Bar
Max Power Cleans (155/105)
Rest 4:00
AMRAP 4:00:
400m Run
5 Burpees Over Bar
Max Power Cleans (185/135)

Jun 13

Wednesday, June 14, 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

Shoulder Press (4 x 1 x 95% 2:30 rest )

Metcon (Time)


5 rounds
9 Power Snatch 165/115
10 DB Push Press 55/35
(2 DBS)

Metcon (Time)


5 rounds
9 Power Snatch 165/115
10 DB Push Press 55/35
(2 DBS)

Metcon (Time)


5 rounds
9 Power Snatch 165/115
10 DB Push Press 55/35
(2 DBS)

Metcon (Time)


5 rounds
9 Power Snatch 165/115
10 DB Push Press 55/35
(2 DBS)

Jun 12

Tuesday, June 13, 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 1 x 95% 2:30 rest)

Metcon (Time)


Conditioning 30-20-10:
Front squat 155/105*
KB Swings 70/55*
*Every time you break, perform 8 burpees

Jun 12

SkinnyFit 6.13.17

CrossFit 417 - SkinnyFit


Warm-up


400 m jog
400 m row
Lunge stretch X 10
Inch worm w/ 2 pushups X 5
10 KB Swings (light weight)
10 Burpees

ABS


8 cycles (4 mins)
Every 30 secs perform:
5 hollow rocks
5 suitcase situps
5 Vups
5 straddle ups

Metcon (Time)


Partner WOD:
Partner A: 400m run
Partner B: hold slam ball overhead
*switch
Partner A: 20 push press 65lbs
Partner B: wall sit
*switch
PA: 5 wall walks
PB: hold plank with 15lbs
*switch
1 mile run together

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

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