Jul 17

Tuesday, July 18, 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: 36min cap
800m Run
20 Ring MU
800m Row
20 Hang Power Snatch 115/85
800m Run
20 Hang Power Clean and Jerks 115/85
Scale ring mu to bar mu to jumping bar mu to reverse burpee + box jump

Jul 16

Monday, July 17, 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 (AMRAP - Rounds and Reps)


20min AMRAP
30 Burpees
15 SA DB SH 2 OH (L) 55/35
400m Run
15 SA DB SH 2 OH (R) 55/35
Please do not drop the DBs
Every 100m is 1rep

Back Squat (4 x 3 x 85% 2min rest)

Jul 14

Saturday, July 15, 2017

CrossFit 417 - CrossFit


G: Warm-up G (No Measure)


Warm Up G
200m Forward Run
200m Backward Walk
80' Bear Crawl
20 Hollow Rocks
10 x 1 Pushup + 4 Alt Toe Taps
6 x 1 Toe 2 Ring every 5 sec
20 x Banded Scap Pushups
10 x Band Peels
12 x Double DB or KB Deadlift
10 x each SA KB Hang Power Clean + Jerk
10 x Crossover Lunge
10 x Inline Lunge + Hamstring Stretch

Accumulate time in a squat while coach goes over workout.

Jack (AMRAP - Rounds and Reps)


20-Minute AMRAP of:
10 Push Press, 115#
10 Kettlebell Swings, 53#
10 Box Jumps, 24"
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here

Jul 14

Saturday, July 15, 2017

CrossFit 417 - Endurance Class


Warm-up G (No Measure)


Warm Up G
200m Forward Run
200m Backward Walk
80' Bear Crawl
20 Hollow Rocks
10 x 1 Pushup + 4 Alt Toe Taps
6 x 1 Toe 2 Ring every 5 sec
20 x Banded Scap Pushups
10 x Band Peels
12 x Double DB or KB Deadlift
10 x each SA KB Hang Power Clean + Jerk
10 x Crossover Lunge
10 x Inline Lunge + Hamstring Stretch

Accumulate time in a squat while coach goes over workout.

Metcon (Time)


Row 4/3.5K
Every 4min and Starting at :00 Alternate each time btw
1. 20 KB Swings 55/35
2. 6 Burpee Pullups
3. 10 PC&J 115/80

Jul 13

Friday, July 14, 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
21-15-9
Hang Snatch 75/55 (full squat)
T2B
then
450ft OH Walking Lunges 45/25 by 45'

every time the plate touches the ground it is a 5 burpee penalty.

Jul 12

Thursday, July 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 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 (Time)


This Thursday we'll be doing a workout named "RODDY" at all CF417 group classes to demonstrate our love and support for our CFS Neighbor @roddy_y Yocum who suffered a stroke this past June 29th. We'll be collecting monetary donations that will go 100% directly towards Roddy's recovery. As an added bonus...Thursday, July 13th also happens to be Mr. Roddy's BIRTHDAY!!!


Roddy is a longtime member of the CrossFit Springfield community and has served as a Team Leader for The @hoacompetition volunteers since 2012. In so many ways, Roddy Yocum is truly like a family-member to everyone at CFS. Best of all, he embraces and understands this truth. Know that your prayers, your well wishes, and your visits have not only mattered, but they've been felt and heard and have made a difference to both Roddy and to his family.


Roddy has the brightest and most lively spirit - he is giving, he lives life on his terms, and he is most definitely a fighter. He's already made great improvements in terms of his recovery - that being said, Roddy still faces a very long road of ongoing rehab, therapy, and medical care. The expenses for these medical services have and will continue to add up and accumulate. Bottom line: We want to stand in the gap and help offset them for our brother.

The "RODDY" WOD is listed below. Roddy prefers lighter weight workouts and body weight movements so you have him to thank for this one...
😜❤️💪🏽


"RODDY"
For time:
51 Burpees
51 OHS, 45lb
51 Pull Ups
51 Weighted Box Step Ups, hold 25/15lb Plate, 20" Box
51 Sit Ups
51 Push Press, 45lb
51 Calorie Row


If you plan to give by check, please write it out directly to Roddy Yocum. There will also be a link posted on CrossFit Springfield web page

Repost-Jeremy Mhire

Jul 12

7.13.17

CrossFit 417 - SkinnyFit


EMOM


10 minutes
5 push press + 5 burpees over bar

AMRAP


18 minute amrap
8 front squat 75 lbs
16 push ups
Run 200 meters
16 front rack lunges
8 pull ups
Run 200 meters

Jul 12

7/13/2017

CrossFit 417 - Endurance Class


Metcon (Time)


For Time:
2k Row
150 Double Unders
10 Rounds of Cindy

Jul 11

Wednesday, July 12, 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!

Back Squat (4 x 4 x 80% 90s rest )

Metcon (Time)


22min Time Cap
30 Burpee to high/low bar
40 T2B
450' Farmers Carry 70/55
450' Single Arm OH Carry 70/55
30 DB Push Press 55/35
90ft Broad Jump
Carries are 45' down 45' back x 5
farmers carry is 2 dbs or kbs

Jul 10

SkinnyFit 7.11.17

CrossFit 417 - SkinnyFit


Metcon (No Measure)


Ab Circuit: 3 rounds (12 mins)
1 min max effort at each station
Banded situps
Hollow hold
Med ball twists
V-ups

Metcon (Time)


200m run
200m row
20 Wall balls 14lbs
20 Slam balls 25lbs
20 Reverse burpees
400m run
400m row
40 KB swings 35lbs
40 Abmat situps
40 Box pushups
200m run
200m row
20 Burpees
20 Box Jumps
20 Toes 2 Bar
programming creds: Mr. John Hunt!

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