Jul 04

Wednesday, July 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

Power Clean (5 min EMOM 2 Power Cleans)

Metcon (AMRAP - Rounds and Reps)


15min AMRAP
10 Power Cleans 155/105
5 Ring Dips
10 Toes TH Rings

Jul 03

Tuesday, July 4, 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

Back Squat (4 x 5 x 75% )

Metcon (Time)


30-20-10 (17min)
Sh. 2 OH. 135/95
Back Squat 135/95
50 DU

Jul 02

Monday, July 3, 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

Metcon (AMRAP - Rounds and Reps)


30 min AMRAP
10 Kipping Pullups (no butterfly)
15 Pushups
20 Reverse Burpees
400m Run
every 100m is a rep

Jun 30

Saturday, July 1, 2017

Announcements


4th of July Schedule: 8am class & 9-11 open gym only

CrossFit 417 - Endurance Class


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

Metcon (Time)


10 rounds
200m Row
2 Power Snatch 155/105

Metcon (Time)


after 5min rest
1mile row time trial

Jun 30

Saturday, July 1, 2017

Announcements


4th of July Schedule: 8am class & 9-11 open gym only

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

Coe (Time)


Ten rounds for time of:
10 Thrusters, 95#
10 Ring push-ups
In honor of Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, died April 27th, 2010
To learn more about Coe click here

Jun 29

Friday, June 30, 2017

Announcements


4th of July Schedule: 8am class & 9-11 open gym only

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:
1 Mile Run
50 SA Hang KB Power Snatch 55/35
800m Run

or partner
1mile run (400m then tag)
100 SA Hang KB Power Snatch 55/35
1mile run ( 400m then tag)

Jun 28

Thursday, June 29, 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

Metcon (Time)


3 Rounds
20 Burpee Box Overs 24/20
30 Hang Cleans 155/105
20 C2B Pullups
30 T2B

Jun 28

6.29.30

CrossFit 417 - SkinnyFit


Metcon


4 min
600 m row
Max reps overhead squat 65 lbs
4 min
600 m row
Max plank db row 35lbs
4 min
600 m row
Max OH squat 65 lbs
4 min
600 m row
Max plank db row
4 min
2 min Weighted plank 25 lbs
Max row for meter

Score = reps plus meters rowed

Jun 28

6/29/2017

CrossFit 417 - Endurance Class


Metcon (Time)


RD 1: Thursters 15 Reps (115/80)
200m Run
RD 2: Thursters 12 Reps (135/95)
200m Run
RD 3: Thursters 9 Reps (155/105)
200m Run
RD 4: Thursters 6 Reps (185/135)
200m Run
RD 5: Thursters 3 Reps (205/145)
200m Run
*Change weights after each round

Jun 27

Wednesday, June 28, 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 Double KB front rack squat
12 x Double KB strict press

Metcon (Weight)


8min EMOM
7 Deadlifts @50% of 1rm
7 band rows in active squat

Metcon (AMRAP - Rounds and Reps)


7min AMRAP
5 SH. 2 OH 185/115
7 Box Jumps 30/24
9 Knees 2 Elbows

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