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

Sep 04

09/05/2017

CrossFit 417 - Endurance Class


Warm-up (No Measure)


400m jog
A skips
Butt kicks
High knees
High knee karaoke
Open hip skip
Toy soldiers
20 leg swings (each side)

Metcon (Time)


30 Cal bike
30 Wall balls 20/14
30 Push ups
30 Cal Row
rest 1 min
20 Cal bike
20 Wall balls 20/14
20 Push ups
20 Cal Row
rest 1 min
10 Cal Bike
10 Wall balls 20/14
10 Push ups
10 Cal Row

Sep 03

Monday, Sept 4, 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 (AMRAP - Rounds and Reps)


20min AMRAP
7 Thrusters 115/80
12 T2Bar
200m Run
7 Power Clean and Jerks 115/80
12 Bar Face Burpees

Sep 01

Saturday, September 2, 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.

Carse (Time)


For Time:
21-18-15-12-9-6-3
Clean, 95#
Double-Unders
Deadlift, 185#
Box Jumps, 24"
Begin each round with a 50 meter Bear crawl.
In honor of U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, died in Kandahar, Afghanistan, on February 8, 2011
To learn more about Carse click here

Sep 01

Saturday, September 2, 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)


1600/1300m Row
160' Wallball Lunge 20/14
1300/1100m Row
60 Pushups
1000/900m Row
40 Alt DB Power Snatch 55/35

Aug 31

Friday, September 1, 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 WOD: (Grab or make a friend and remember only one person working at a time)
100 Sh. 2 OH 135/95
75 K2E
100 KB Swings 55/35
800m Farmers Carry 70/55
DB or KB in each hand. trade off when tired

Aug 30

8.31.17

CrossFit 417 - SkinnyFit


Metcon


Partner Workout
~ One Partner working at a time except on run
1600 meter Row
100 Box Jumps
100 DB Push Press
100 SDHP Kettlebell 35 lb
100 Goblet Squat KB 35 lb
100 Toes To Ring
1600 meter Run**
**Both partners work at the same time

Accessory (20 mins)


5 Rounds
10 Barbell Sit Ups
15 Hip Raises
20 DB Side Dips
10 Tricep Extensions

Aug 30

Thursday, August 31, 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)


for time
10 Power Snatch 135/95
20 Front Squat 135/95
30 Reverse Burpees
40 Wall Balls 20/14
50 Hand Release Pushups
60 Situps
70 KB SDHP 55/35
80 DU

Aug 29

Wednesday, August 30, 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!

Strict Pullup (5 x 3 weight if needed )

Metcon (AMRAP - Rounds and Reps)


for time 17min AMRAP
21 Thrusters 95/65
21 Pullups
400m Run
15 Thrusters 115/85
15 C2B Pull-ups
400m Run
9 Thrusters 135/95
9 Bar MU

Aug 28

8.29.17

CrossFit 417 - SkinnyFit


Metcon


3 rounds
2 min emom each movement
50 KB swings 35 lb (scale weight)
40 med ball twists sets (L+R=1 set)
30 burpees (scale reps to 20)
1 min rest

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