Yoga with Kara!!!

In place of the Crossfit class this Thursday at 630 p.m., we'll be opening up the floor to Kara to run us and any of our friends through a donations only Yoga class.  So please let your friends and family know!!

All proceeds will go to the Harrisburg Humanes Society.  All you need is a Yoga mat. (but we could probably snap together some of that grey flooring if you don't have one) 

We're all very excited to have Kara offer this class once in a while.  If you all enjoy it, we can try to fit it in more frequently.  So come out at 530pm and get your WOD in. Then, trade in that barbell for a mat, and spend a hour with Kara and the crew at 630 doing the Down Dog, and help raise a couple bucks for a good cause!

WOD

On the Minute for 5min: 4 squat cleans (60% 1RM)

Rest 3min.

30 Sec on 30 Sec. off for 4min: Knees to Elbows 

Rest 2min.

30 Sec. on/30 Sec.off for 4 min.: Box Jumps (24/20)

WOD

"DT"


5 Rounds For Time Of:


12 Deadlifts (155/85)
9 Hang Cleans (155/85)
6 Push Press (155/85)


Scale Load as Needed. Post Loads and Times to Comments.


ALSO: (Paul here) A regular CrossFit class will be going on at 10am today as well for those who are interested. And for those who were here and did alot of cleans and snatches the last couple of days I may come up with a WOD on the fly for you guys (sorry - I put too much of that in the programming the last couple of days). Hopoe to see you there!

WOD

"Michael"

3 Rounds For Time Of:

800m Run
50 Back Extensions
50 GHD Sit-Ups

As always, scale as needed, particularly the GHD sit-ups.

Any guesses as to who's sweat angel this is? Hint: His nickname has to do with mythical creatures.

WOD

2 Minutes On/2 Minutes Off of the Following for 4 Rounds:

Power Clean (155/75)
Chin-Ups (Mix Up Strict and Kipping)

Post Total Reps to Comments.

WOD

Complete the following in any order for time. An option is to partition as needed.


800m Run
800m Row
80 Thrusters (45/15)
80 KB Swings (1.5pood/1/.5)

WOD

3 Rounds For Time Of:

15 Squat or Power Snatch (85/35)
15 OH Squats (85/35)
15 Flutter Kicks (4-count)


Post Loads and Times to Comments.

Pics from "Nasty Girls" and West Shore United Rugby

OUR SQUATS ARE DEVELOPING NICELY

NICE TRIPLE EXTENSION HERE IN KRISTEN'S CLEAN

AND JEFF WORKING THROUGH HIS SCALED MUSCLE-UP

 THEN THE CATCH

NICE JUMPING MUSCLE-UP BY DAN (ring dip portion)

AND MORE OF WEST SHORE UNITED RUGBY.......DEVELOPING
POWERFUL AND EFFICIENT FUNCTIONAL MOVEMENT......

(Paul Speaking): Seeing as though I'm not at the box as much as Dan and Aldo are, I kind of have a unique pespective since I only see you all every week or two, or once in awhile. A couple things.......great job to everyone. I see improvements in many areas in all of you each time I'm in the box (better mobility, more efficient movement, more strength, better times, more body awareness, etc.). Keep up the great work, and keep moving, pushing each other, and pick up each other if one of us needs it. And two, give a shout out to Dan and Aldo when you get a chance for giving us all great coaching to help us towards our goals.

Now, onto the next WOD........let's kill it........later.

WOD

Tabata Something Else!

Tabata Intervals (20 sec. on/10 sec.off) Of:

Pull-Ups
Push-Ups
Sit-Ups
Air Squats

March Zone/Paleo Throwdown!!

(Dan speaking) Starting March 1st, Aldo and me are having a little competition and would like to open it up to all you guys as well.

Aldo will be going strict Zone, and I will be going strict Paleo (yes, no dairy or peanutbutter!!) for the entire month.

We will kick it off by getting our Body-fat %, and then do 3 workouts.  We want to hit all the different metabolic pathways, so we'll be doing a 5k run, a Crossfit Total, and "Fran", over a 3 day period.  At the end of March, we'll do the same thing and compare results.  

The challenge isn't completely scientific, considering we will have different rest days and other variables that will come into play.  But, we are staying absolutely STRICT in our diets.

If your interested in taking part in this challenge, pick a side and let us know!  We have plenty of experienced athletes in both arenas (Aldo and Hobbit Scott w/ the Zone; then Boggs, Jeff K, Hudson, Tim M., and myself with Paleo) that can help everyone out with questions and motivation.

So, start cleaning your cabinets of the Peanut butter or go buy a scale, and lets do this!!  

See you in the Box.

Rest Day

Rest, or do something fun like walk, run, go for a hike or hit the skate park like Boggsy.

WOD

Eva T's Austere Workout (Modified):

2 Rounds For Time Of:

10 Sandbag Cleans to Shoulder (5 each shoulder)
20 Rope Pull-Ups (or L-Pull-Ups)
10 Turkish Get-Ups plus 2 KB Snatches (5 each side)
Run/Row 400m (one round of each)

All 717'rs Invited to Dan Healy's Tonight!

One of our members, Dan Healy, is hosting a party at his place tonight, and everyone from 717 is invited! Please call him at (303) 910-5719  to get directions to his pad. It should be an awesome time.



Jason K. - one of our esteemed members, who's recently shaved his head. Why? We don't really know. We call him "Winner".

WOD

“Nasty Girls”

3 Rounds For Time Of:

50 Air Squats
7 Muscle-Ups
10 Power Cleans (135/95)


ALSO: NEW T-SHIRTS AND HOODIES ARE IN! Check it out below. Right now the only one we printed and have available is the middle "Never Quit" design (they look even better live and in-person - close-up pic is below). It's available in both a t-shirt and a hoodie (really cool). Based on feedback and demand from the community, we can print the "Snatch" and "Jerk" shirts in the future. T-shirts are $25 and hoodies are $45.

WOD

As Many Rounds as Possible in 15 minutes Of:

5 Jerks (115/85)
5 Front Squats (115/85)
12 Lateral Jumps over bar
12 KB Swings

Post Rounds to Comments Section

WOD

First complete the following in any order (rotate through with continuously running clock):


5 minutes of Sandbag Sprints to Stop Sign (50lb./25lb./or use med ball - rest as needed during this)
5 minutes of Calorie Row (damper on #10)
5 minutes of Wall Ball Shots (20lb./14lb./10lb./8lb.)


Rest 3 minutes


Then complete AMRAP of Cindy in 10 minutes.

Record total reps of sprints, wall ball shots, total calories rowed, and total rounds of Cindy.
Below: West Shor Rugby, and one of our CrossFit classes doing "Granny".

WOD

"Granny"

For Time:

50 Double-Unders
50 AbMat Sit-Ups
5 Clean and Jerk (135/95)
40 Double-Unders
40 AbMat Sit-Ups
5 Clean and Jerk (135/95)
30 Double-Unders
30 AbMat Sit-Ups
5 Clean and Jerk (135/95)
20 Double-Unders
20 AbMat Sit-Ups
5 Clean and Jerk (135/95)
10 Double-Unders
10 AbMat Sit-Ups
5 Clean and Jerk (135/95)

WOD

"J.T."

21-15-9 of:

HSPU
Ring Dips
Push-Ups

Below: West Shore United Rugby Feb. 11th WOD Pics

Next Week's Business

Hey Guys and Girls: Due to our work and school schedules, we will NOT be holding Monday Morning Classes, and there will be no Friday 6:30am class. We apologize for any inconvenience; hope you all understand.

Below: More Team WOD Night Pics

Rest Day

Or go run, hike, swim, play a sport.....something fun!

Below: Group shot from the team WOD night. Shady lookin' group if I do say so...........