Aug 28

08/29/2017

CrossFit 417 - Endurance Class


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 (each)

4 striders @50,75,90,100%

Metcon (4 Rounds for time)


4x300m sprints @85%
90 sec rest

Metcon (AMRAP - Rounds and Reps)


20min AMRAP
400m run
20 KB swings 55/35
20 Push ups
20 Walking
20 Abmat Sit ups

Aug 27

Monday, August 28, 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!

Metcon (Time)


8 rounds: for time
10 Wall balls 20/14 to 10′
10 Box jumps 24″/20″
10 Toes to bar
Buy out: 1 mile run

Aug 25

Saturday, August 26, 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 (Time)


10 Rounds
300/260m Row
10 Double KB Deadlifts 55/35
10 Goblet Squats 55/35

Aug 25

Saturday, August 26, 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.

Holleyman (Time)


30 Rounds for time of:
5 Wall-Ball Shots, 20#
3 Handstand Push-ups
1 Power Clean, 225#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, was killed on August 30, 2004
To learn more about Holleyman click here

Aug 24

Friday, August 25, 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)


Partner Workout-one person working at a time 30min cap
30 KB Swings 55/35
30 Burpee Box Overs 24/20″
30 Clean & Jerk 155/105
30 Toes Through Rings
30 Cal Row
30 Toes Through Rings
30 Clean & Jerk 155/105
30 Burpee Box Overs 24/20″
30 KB swings 55/35

Aug 23

8/24/17

CrossFit 417 - SkinnyFit


Metcon


10,9,8,7....1
Thrusters 65 lb
Jumping pull ups
Burpees over the bar
160' Overhead DB carry

Aug 23

Thursday, August 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!

Shoulder Press (4 x 1 x 95% )

Metcon (Time)


For Time 30min cap
1mile Wallball Carry 20/14
50 Double KB SDHP 55/35

Aug 22

Wednesday, August 23, 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 (AMRAP - Reps)


3 min at each exercise for max reps
Box Jumps(step down) 24/20
KB Swings 55/35
Wall Balls 20/14 (women-9ft target)
Bar Facing Burpees
Power Snatch 135/95

Aug 21

SkinnyFit 8.22

CrossFit 417 - SkinnyFit


Warm-up


400m jog
5 burpees
5 inch worms
5 spine ringers
200m jog
5 burpees
5 inch worms
5 spine ringers

EMOM


EMOM 10 mins:
10 toes to bar - scale to toes through rings

Metcon (Time)


21-15-9
Slam Balls
Reverse DB lunges
*200 m run w/slam ball AFTER each set

21-15-9
Pullups
Reverse Burpees
*200 m run w/ slam ball AFTER each set

Aug 21

08/22/2017

CrossFit 417 - Endurance Class


Warm-up (No Measure)


800m jog
A skips
Butt kicks
High knees
High knee karaoke
Open hip skip
Toy Soldiers
20 Leg swings (each)
2x15 Claw Drill
Striders @50%, 75%, 90%, 100%

Metcon (4 Rounds for time)


4x400m Sprints @80%
2min Rest between each

Metcon (Time)


800m run Buy in
4 Rounds
10 DB Sh 2 OH 35/25
10 DB Walking Lunge 35/25 (On shoulders)
10 DB Burpee Vertical jumps 35/25
800m buy out

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