Oct 09

SkinnyFit 10.10

CrossFit 417 - SkinnyFit


10 MIN EMOM


5 burpees
20 mountain climbers
*scale reps if needed

Angie (Time)


For Time: 100 pullups 100 pushups 100 situps 100 air squats
Scale pull-ups to banded pull downs

Oct 09

10/10/2017

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 (3 Rounds for reps)


3 Rounds
Every 4min
30/25 Cal Row
20 Wall balls 20/15

2min rest

3 Rounds
Every 3min
20/15 cal bike
10 Burpee box Overs 20"

2min rest

3 Rounds
Every 2min
200m run
5 Power Snatches @65% of max

(ON THE 3RD ROUND FOR EACH SET HIT A MAX NUMBER) Ex: 3rd round of wall balls = 40 reps/ 3rd round of burpee box overs = 25 reps/ 3rd round of power snatches = 12 reps

Oct 09

Tuesday, Oct 10, 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 3 x 85%)

Metcon (AMRAP - Rounds and Reps)


15min AMRAP
3 Hang Power Snatch 115/75
6 OH Squats 115/75
9 Box Jumps 24/20

Oct 08

Monday, Oct 9, 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)


Buy in: 600 meter run
5 rounds:
8 Burpee Jumping C2B Pullups-High/Low
16 DB SH 2 OH 35/15
8 Toes to bar
Buy out: 600 meter run

Oct 06

Saturday, October 7, 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!

Helton (Time)


3 Rounds for time of:
800m Run
30 Dumbbell Squat Cleans, 50#
30 Burpees
In honor of U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, was killed September 8th, 2009
To learn more about Helton click here

Oct 06

Saturday, Oct 7, 2017

CrossFit 417 - Endurance


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 (6 Rounds for time)


Every 4min x 6
300/260m Row
15 Burpee Alt DB Power Snatch 55/35

Oct 05

Friday, Oct 6, 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 (AMRAP - Rounds and Reps)


15min AMRAP
400m Run
10 Deadlift 225/155
50 DU
every 100m is 1 rep

Oct 04

Thursday, Oct 5, 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!

A: Metcon (AMRAP - Rounds and Reps)


8min AMRAP
1k Row
40 Cals
Rest 3 min btw workouts

B: Metcon (AMRAP - Rounds and Reps)


8min AMRAP
5 Strict Pullups
160'Double Farmers Carry 70/55
80' Single Arm OH Carry 70/55

C: Metcon (AMRAP - Reps)


5 Min AMRAP
Burpee Box Overs 20″

Oct 04

SkinnyFit 10.5

CrossFit 417 - SkinnyFit


Metcon (Time)


Buy In: 800 m run
5 Rounds:
10 box jumps
10 KB SDHP
10 Slam Balls
10 Ab Mat Situps
Buy Out: 800 m run

Oct 04

10/05/2017

CrossFit 417 - Endurance


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