Sep 11

Tuesday, Sept 12, 2017

CrossFit 417 - CrossFit


Metcon (Time)


for time
1000m Run
25 C2B Pullups
1000m Run
35 KB Swings 55/35
1000m Run
45 Wallballs 20/14

Sep 10

Monday, Sept 11, 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!

Shoulder Press (4 x 5 x 75% 1:15 rest )

Metcon (AMRAP - Rounds and Reps)


14 Min AMRAP
3 Power Clean and Jerk 165/115
10 Box Jumps 24/20
3 Clean and Jerk 165/115
10 Toes 2 Bar
Catch second set of cleans in the sq. So the alternate back and forth btwn power and sq.

Sep 08

Saturday, Sept 9, 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 (5 Rounds for time)


5 x 1000m Row
1min rest

Sep 08

Saturday, Sept 9, 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.

Brian (Time)


3 Rounds for time of:
5 Rope Climbs, 15'
25 Back Squats, 185#
In honor of U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, CT, died on August 6, 2011
To learn more about Brian click here

Sep 07

Friday, Sept 8, 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 (AMRAP - Rounds and Reps)


with a partner
20 min AMRAP
200m Run
20 DU
10 DB Push Press 55/35

alternate exercises

Sep 06

Thursday, Sept 7, 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!

OH SQ (1 Snatch + 4 OH Squats )


8 min EMOM
5reps

Metcon (Time)


for time:
EMOM 3 Bar Face Burpees
50 T2B
50 OH Squats 95/65
(complements of Jeremy Mhire)

Sep 06

9.7.17

CrossFit 417 - SkinnyFit


Metcon


21-15-9
Front squat
Burpees
toes to ring
Rest 5
21-15-9
Front rack lunges 65
KB 55 lb
Cal row

Strength


3 Rounds
30 sec - pendulum swings
30 sec - dead bug
30 sec - bicycles
30 sec - plank rocker
60 sec - side lunge
60 sec - frog step with band
60 sec - side leg lift with band

Sep 05

Wednesday, Sept 6, 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!

Helen (Time)


3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

Sep 04

9.5.2017

CrossFit 417 - SkinnyFit


EMOM


Even 5-10 pull ups
Odd 10 burpee to bar

Metcon


1 mile run
50 Shoulder to Overhead
800 meter run
50 air squat
400 meter run
50 MB Twist

Sep 04

Tuesday, Sept 5, 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!

Shoulder Press (4 x 6 x 70% 1 min rest )

Metcon (AMRAP - Rounds and Reps)


15min AMRAP
1 Snatch 185/125
2 Bar MU
3 Cleans 185/125
4 C2B Pullups
8 Reverse Burpees
Snatch and Clean are full squat scale to power

Bar MU to Jumping Bar MU or burpee jumping c2b

C2B to regular or jumping c2b

Reverse burpees to regular

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