Jun 05

06/06/2017

CrossFit 417 - Endurance Class


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

Metcon (3 Rounds for reps)


3 x 1000m run (every 6min)

Metcon (4 Rounds for reps)


4 x 3 min AMRAP
1min rest in between
30 DU
run 80ft
20 Stationary Lunges
run 80ft
10 Pull ups

Jun 05

Tuesday, June 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

Deadlift (4 x 12 Suitcase Deadlifts 1min rest )

Metcon (Time)


7 Rounds
14 KB Swings 55/35
7 Burpee Box Overs

Jun 04

Monday, June 5, 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

Clean and Jerk (10 min Build to a heavy)


Can Power Clean or Clean

Metcon (AMRAP - Reps)


18 min AMRAP
30 Power Clean & Jerks 135/95
400m Run or Row
20 Power Clean & Jerks 165/115
600m Run
10 Power Clean & Jerks 195/125
800m Run
With Remaining time AMRAP
Power Clean & Jerk 205/135

Jun 02

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Jun 02

Saturday, June 3, 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
5 Bar pullovers or 5 Candle stick rollups

JBo (AMRAP - Rounds)


28-Minute AMRAP of:
9 Overhead Squats, 115#
1 Legless Rope Climb, 15"
12 Bench Presses, 115#
In honor of U.S. Army Staff Sgt. Jeremie "JBo" "Bubba" Border, 28, of Mesquite, Texas, died Sept. 1, 2012
To learn more about JBo click here

Jun 02

Saturday, June 3, 2017

CrossFit 417 - Endurance Class


Warm Up A 10min to complete (No Measure)


160' side slide L and R
20 x Pogos
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 - Reps)


30 min continuous clock for max reps
10min to row 1mile AMRAP Burpee pull-ups remaining time.

Metcon (AMRAP - Reps)


10min to row 1 mile AMRAP remaining time - Alt DB Power Snatch 55/35

Metcon (AMRAP - Reps)


10 min to row 1 mile AMRAP remaining time Double Unders

Jun 01

Friday, June 2, 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
5 Bar pullovers or 5 Candle stick rollups

Mary (AMRAP - Rounds and Reps)


20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups
Handstands - db pushpress 55/35
Pistols- single leg box step ups 24/20

May 31

Thursday 6.1.17

CrossFit 417 - SkinnyFit


Warmup (5-10 mins)

Base Conditoning


10 minute EMOM
10 burpees + 10 sit ups
Run 1000 meters
At 20 minutes begin
10 minute EMOM
10 wall balls + 8 GHDs
Row 100 calories
Score = run time + row time

May 31

Thursday, June 1, 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

Snatch (8 x 1 Snatch 90s rest btw sets )

Metcon (Time)


for time: 17min cap
21-15-9-15-21
Power Snatch 75/55
Bar Face Burpees

May 31

06/01/2017

CrossFit 417 - Endurance Class


Warm-up (No Measure)


800m jog
A Skips
Butt kicks
High knees
Side slides
Open hip skip
Toy Soldiers
Spiderman Crawl + Reverse lunge and reach back stretch
20 Leg Swings (left, right, front back) each leg
2 x 15 Claw drill leg cycles

4 Striders @50%, 75%,90%, 100%

Metcon (Time)


2 Mile Run for time

Metcon (Time)


Buy in: 600m row
4 Rounds
10 Front Squats 135/95
20 T2B
80 DU
160 Farmers carry 55/35
Buy out: 600m run

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