Oct 27

Saturday, Oct 28, 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.

Tom (AMRAP - Rounds and Reps)


25-Minute AMRAP of:
7 Muscle-Ups
11 Thrusters, 155#
14 Toes-To-Bar
In honor of U.S. Army First Lieutenant Thomas M. Martin, 27, of Ward, AR, died on October 14, 2007
To learn more about Tom click here

Oct 26

Friday, Oct 27, 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!

Clean and Jerk (1 Power or Full Clean & Jerk every 30s for 8min )

Circuit Super Sets (20min to complete )


4 Rounds
12 DB Bench Press
6-10 Snatch Grip Pullups

4 Rounds
10 DB Arnold Press
10 Diamond Pushups

1 x 20
Band Pressdown
Band Curl

Oct 25

10.26.17

CrossFit 417 - SkinnyFit


Metcon


3 rounds
400 meter run
25 thrusters 35 lbs
15 pull ups

Rest 5 minutes
10 minute EMOM
15 kettlebells- odd
Weighted Plank, 30 seconds - even

Oct 25

October 26

CrossFit 417 - Endurance


WOD


1000 m run
100 wallballs 20/14
1000 m run

*while doing wallballs EMOM 3 burpees

Oct 25

Thursday, Oct 26, 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 2 x 90% )

Metcon (Time)


10 rounds, for time:
5 Power Snatch 115/80
5 Overhead Squats 115/80

Oct 24

Wednesday, Oct 25, 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)


45min time cap
90 DU
80 Pushups
70 Situps
60 Plate OH Lunges 45/35 (R=1, L=2)
50 Cal Row
40 Burpees
30 T2B
20 DB Power Snatch 70/55
10 Ring MU
(scale bar mu or 10 ring dip + 10 ring row) or jumping bar mu)

Oct 23

Tuesday, Oct 24, 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!

RDLs (3 x 15 1min rest btw sets )

Metcon (AMRAP - Rounds and Reps)


18min AMRAP
20 KB Squats 70/55
10 SA KB Hang Power Clean 70/55 (L)
5 Down Back Shuttle Run (160' x 5)
10 SA KB Hang Power Clean 70/55

Oct 23

SkinnyFit 10.24

CrossFit 417 - SkinnyFit


Metcon (Time)


Buy In: Row 400m
10,9,8,7....1
Slam Balls
Toes Thru Rings
Wall Ball Situps
Cal Row

Warm-up (No Measure)


Warm Up
3 Rounds:
Row 100m
5 burpees
10 situps - reach past toes
15 sec lunge stretch each side

Oct 23

What’s really good sun!

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)


For Time
800m run
9 Thrusters 45/35
12 Abmat sit ups
20 DU
400m run
15 Thrusters 75/55
24 Abmat sit ups
40 DU
200m run
21 Thrusters 95/65
36 Abmat situps
80 DU

Oct 22

Monday, October 23, 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: 20min Cap
30 Burpee Power Cleans 135/95
40 Box Jumps 24/20 (step down)
30 Seated Wallballs to head height 20/14
40 Toes Through Rings

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