Category: WOD

Wednesday, Dec 27, 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)

5min AMRAP

21-15-9

Kettlebell Swing 55/35

Front Squat 115/80

3 X DU

rest 5min

Metcon (AMRAP – Rounds and Reps)

5min AMRAP

21-15-9

KB Swings 55/35

Front Squats 115/80

3 X DU

Tuesday, Dec 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!

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

27/21 Calorie Row

21 Pullups

15 Burpee Box Jumps 24/20

9 Power Clean and Jerks 135/95

Saturday, Dec 23, 2017

10am-Noon Open Gym

 

CrossFit 417 – CrossFit

 

Warm-up G (No Measure)

Warm Up G

2min Bike or Row

50 Single Unders

80′ Bear Crawl straight arms

10 Hollow Rocks

10 Supermans

10 x Scap Pushups

5 x 2 Pushup + 4 Alt Toe Taps

10 Hanging knee raises

10 x Band Peels

12 x Double DB or KB Deadlift

5 x each SA KB Hang Power Snatch

10 x Inline Lunge + Hamstring Stretch

Accumulate time in a squat while coach goes over workout.

Jag 28 (Time)

Run 800 meters

28 Kettlebell swings, 70#

28 Strict Pull-ups

28 Kettlebell clean and jerk, 70# each arm 28 Strict Pull-ups

Run 800 meters
In honor of U.S. Air Force Senior Airman Mark Forester, 29, of Tuscaloosa, AL died on September 29, 2010
To learn more about Jag 28 click here

Thursday, Dec 21, 2017

Announcements

Holiday Schedule
Friday
9am coach led class
10am Sports Performance/Open Gym
11am Open gym

Saturday
10-12 Open gym

Sunday -Closed
Monday -Closed

Tuesday
9am Coach led class
10am Sports Performance /Open Gym
11am Open gym

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!

Jacked (4 x )

4rnds NFT

12 DB Bench Press

4-10 strict pullups

10 Arnold press

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

6 x 10m Shuttle

20 Box Jumps 24/20(step-down)

10 Deadlifts 225/155

Endurance

Announcements

Holiday Schedule
Friday
9am coach led class
10am Sports Performance/Open Gym
11am Open gym

Saturday
10-12 Open gym

Sunday -Closed
Monday -Closed

Tuesday
9am Coach led class
10am Sports Performance /Open Gym
11am Open gym

CrossFit 417 – Endurance

Metcon (Time)

5 Rounds
400m run with slamball 40/25

20 slamballs

20 OH lunges with slamball

20 slamball situps

*scale with wallball or plate

Skinnyfit 12.21

Announcements

Holiday Schedule
Friday
9am coach led class
10am Sports Performance/Open Gym
11am Open gym

Saturday
10-12 Open gym

Sunday -Closed
Monday -Closed

Tuesday
9am Coach led class
10am Sports Performance /Open Gym
11am Open gym

CrossFit 417 – SkinnyFit

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)

800m row

20 burpee box jumps

10 GHD

5 man makers

600 m row

20 burpee box jumps

10 GHD

5 man makers

400 m row

20 burpee box jumps

10 GHD

5 man makers

Wednesday, Dec 20, 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!

Clean and Jerk (7min EMOM x 1 )

can power

Metcon (5 Rounds for time)

every 4min x 5

30 Air Squats

20/15 Calorie Row/ or bike

7 Power Clean & Jerks 135/95

Tuesday, Dec 19, 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!

Snatch (7 x 3 x 65-80% 1min rest )

Can be Power or Full or a combination

Metcon (Time)

For Time:

20 Power Snatches (95/65)

20 Lateral Bar Burpees

20 Overhead Squats (95/65)

20 Lateral Bar Burpees

20 Snatches (95/65)*
*Full

ENDURANCE

CrossFit 417 – Endurance

Metcon (Time)

800 m run Buy In

35 burpee pullups

500m row

25 thrusters 45/35

15 pullups

500m row

25 KB swings 55/35

15 pullups

35 burpee box jumps 24/20

800m run buy out

12.19.17

CrossFit 417 – SkinnyFit

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

21-18-15-12-9-6-3

Jumping pull ups

Lunges 15 lb

Wall ball twists

Wall balls

Push press 15 lb db

Run 200 meters