Nov 03

Saturday, Nov 4, 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.

Metcon

Chloe (Time)


7 rounds for time:
3 clean & jerks 155/105
10 chest to bar pull-ups
200m sandbag run
3 thrusters 155/105
13 pushups

Nov 03

Saturday, Nov 4, 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)


3 Rounds
1000/900m Row
20 Hang KB Power Snatch 55/35
L and R

Nov 02

Friday, Nov 3, 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
for time for time
Buy In: 100 Cal Row
6 Rounds alternate movements:
2 Rope Climbs
20 Wall Balls 20/14 to 10’/9′
6 Power Cleans 195/125
Buy out: 100 Cal Row

Nov 01

11.2.17

CrossFit 417 - SkinnyFit


WOD


Tabata - 8 rounds (20 sec work/ 10 sec rest)
Back step lunges with dumbell
Dumbell push press
Bike calories
Sit up
Ring row

Nov 01

Thurs Nov 2nd

CrossFit 417 - Endurance


ABS


10 min Core work

Metcon


1000 m run
100 air squats
1000 m run
100 sit ups
1000 m run

Nov 01

Thursday, Nov 2, 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 (No Measure)


25min cap
10 x
10 Ring Rows
10 Weighted Pushups

1 x
20 bent over barbell row
20 db bench press

Metcon (Time)


14min cap
2000/1600m Row
75/50 cal bike

Oct 31

Wednesday, Nov 1, 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!

Snatch (7min EMOM 1 Snatch or P snatch )


build in weight each min go straight into 7min emom of Power Cleans

Power Clean (7min EMOM 1 Power Clean )


Increase starting from snatch weight

Metcon (Time)


21-15-9
Hang Power Snatch 95/65
Box Step Ups 20"

Oct 30

Cals that kill!!!

CrossFit 417 - Endurance


Warm-up (No Measure)


400m jog
A skips
Butt kicks
High knees
High knee karaoke
Open hip skip
Toy Soldiers
Spiderman crawl
Reverse lunge + reachback stretch
20 leg swings (front to back and side to side)

Metcon (Calories)


10 Rounds
Max Cal Row for 20 sec on
(40 sec rest)

rest 5 min

Metcon (Calories)


10 Rounds
Max Cal Bike for 15 sec on
(45 sec rest)

rest 5 min

Metcon (Time)


10 Rounds
10 Wall balls 20/14
6 T2B
20 DU

Oct 30

Skinnyfit 10.31

CrossFit 417 - SkinnyFit


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!

Metcon (Time)


500m row
1 round of Cindy
500m run
2 rnds Cindy
500m row
3 rnds Cindy
500m run
4 rnds Cindy
500m row
3 rnds Cindy
500m run
2 rnds Cindy
500m row
1 rnd Cindy

Cindy: 5 pull-ups, 10 push-ups, 15 airsquats

Oct 30

Tuesday, Oct 31, 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!

Metcon (Time)


*Happy Halloween Workout
1 Mile Run
20 Burpees onto Plate 45lbs 40 Alt DB Power Snatch 70/50
60 Butterfly Abmat Situps
40 Reverse Burpees
20 Bar Pullovers

*if you wear a Costume you get 1min off your time and automatic RX

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