Sep 26

Wednesday, Sept 27, 2017

CrossFit 417 - CrossFit


Metcon (Time)


5 Rounds
20 Wallballs 20/14-10’/9′
10 HRPU
200m Run

Sep 25

9.26.17

CrossFit 417 - SkinnyFit


Metcon


10 Rounds
10 kb swings
10 kb lunges (held to chest)
20 sit ups
4 burpees EMOM

Accessory (20 mins)


50 right side plank twists
50 left side plank twists
Rest
3 rounds - Dumbell work
15 Bent over rows
15 tricep extensions
10 lateral arm raises

Sep 25

Tuesday, Sept 26, 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!

RDLs (4x10)

Metcon (AMRAP - Rounds and Reps)


20min AMRAP
10 Ring MU
20 Deadlifts 225/155
30 Box Jumps 24/20
40 C2B Pullups
50 Sh. 2 OH 115/75
(can have two bars)
Scale ring mu to bar mu to jumping bar mu to reverse burpee

Sep 25

09/26/2017

CrossFit 417 - Endurance


Warm-up (No Measure)


400m jog
A skips
Buttkicks
High knees
High knee karaoke
Open hip skip
Toy soldiers
20 leg swings

Metcon (6 Rounds for time)


500m run @mile pace
1min rest
200m sprint
3min rest

400m run @mile pace
1min rest
150m sprint
3min rest

300m sprint @mile pace
1min rest
100m sprint

Metcon (4 Rounds for reps)


400m run
Max Toes through rings
400m run
Max Push ups
400m run
Max Pull ups
400m run
Max KB swings

Sep 24

Monday, Sept 25, 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 - Reps)


40 min running clock perform the following 3 workouts with a partner

with a partner each for max buprees 2 rounds
Person 1: 250m Row
Person 2: Burpees * AMRAP of burpees for the time it takes partner to row then switch

Metcon (AMRAP - Reps)


With a partner
5 min AMRAP Clean & Jerks 135/95

Metcon (Time)


With a partner
Run 1 mile

Sep 22

Saturday, Sept 23, 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!

Bradley (Time)


10 Rounds for time of:
100m Sprint
10 Pull-ups
100m Sprint
10 Burpees
Rest 30 seconds
In honor of U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, was killed on January 3, 2010
To learn more about Bradley click here

Sep 22

Saturday, Sept 23, 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 (Time)


1000m row
30DU
900m row
30DU
800m row
30DU
700m row
30DU
600m row
30DU
500m row
30DU
400m row
30DU
300m row
30DU
200m row
30DU
100m row
30DU

Sep 21

Friday, Sept 22, 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!

Back Squat (4x4x80%)

Metcon (Time)


FOT TIME:
50 Back Squats 135/95
40 DB Power Snatch 70/55
30 Hang Power Cleans 135/95
20 Bar MU
10 OH Squats 135/95

Sep 20

9.21.17

CrossFit 417 - SkinnyFit


Metcon


40-30-20-10
Air squats
Butterfly sit ups
Kb swings
20-15-10-5
burpee box overs
toes to bar
Buy out: 100 wall balls

Sep 20

Thursday, Sept 21, 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!

Metcon (AMRAP - Rounds and Reps)


20min AMRAP
200m run
25 KB Swings 55/35
200m row
25 Pushups
15/10 cal Bike

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