WOD

For Time:

Run 3 miles.

Weather Options: 1. Row max distance in 25 minutes. 2. 4 Rounds for time of: 500m row, 50 Double-Unders. 3. Row 3K then jump rope (singles) for 10 minutes. Count total number of singles completed.

Then: "Goat" Work - In the remainder of the class time, work on whatever your relative weaknesses are (i.e. rope climbs, double-unders, turkish get-ups, mobility of a particular joint or area, etc.). 

Please be patient if using the rowers today and not running. If waiting for a rower, do goat work until one opens up. We want to try to get an idea of where we're at aerobically today, and the weather may not be cooperating 100%.

ALSO: 717, in the coming month, please try to bring your own watch to the WODs as well. Some of the WODs or part(s) of them, often in the middle of the WOD, will require that you keep track of max distance/reps/rounds/etc. in a particular amount of time. It will just make it easier for the athletes and coaches. Thanks!

                                   Jamie and Tiff killing Fran yesterday

WOD

Fran!

For Time:

21-15-9 Of:
Thrusters (95lb./75lb.)
Pull-Ups

Love the pic Ron, love the pic. Thanks for help making the box better and better!

I have two arms now... what should I do again?

Friday Morning Classes Cancelled

There will be no morning classes the Friday April 1.  Sorry for the inconvenience.

WOD

CrossFit Total

Back Squat 1 rep

Strict Press 1 rep

Deadlift 1 rep

Post loads to comments section.

Bob the builder?! Nope, that's our boy Ron (and Jason K's left arm) spending their Saturday building all of us some new Box's.  Thanks guys!!

WOD

There will be 4 stations. One minute of work will be done at each station, with 30 seconds of rest between stations. All stations will be repeated 3 times (3 rounds). Your score will equal the total number of repetitions performed at all stations.

Station 1: Tire Flips
Station 2: Rope Climbs
Station 3: Clean to Left Shoulder, Clean to Right Shoulder (Use Sandbag, Heavy Bag, or Med Ball)
Station 4: GHD Sit-Ups

For station 3, 1 rep = clean to left and right shoulder. Athlete's choice to perform power or squat clean with bag.

Rest Day

Rest, recover, and do something fun.

Hey - great job to everyone who came out yesterday morning. I don't know about you guys, but I had a blast! And props go out to: Martina, Carmen, and Matt for knocking out multiple WODs - great job guys. But I also have to give props to everyone for "Tillman" - no joke right? What a way to honor one of our heroes, Pat Tillman.

One thing I like that I'm seeing is that everyone is getting more proficient and efficient in their movements. You all are great commentaries on our coaches, Dan and Aldo.

And REMEMBER - don't be afraid to shoot us some feedback on yesterday - what did you like, not like, or could we do something to make the format better?

Have a great Sunday everyone.....off to start my recovery day in the pool.....

This Saturday's WODs

Hey 717-

(Paul here) We're trying a little something today. We're programming 3 WODs today, one at 9am, one at 10am, and one at 11am. Each one will have a different focus. 9am's WOD will be strength-based, 10am will be a metcon, and 11am will be an endurance WOD/chipper. Feel free to do one, two, or all three WODs if you feel up to the challenge. Work on whatever your weaknesses are, or just have fun. Maybe we can get a mini-games type of atmosphere going. The WODs are listed below -hope to see you all there!

WOD #1 (9am):

For Time:
5-4-3-2-1 Of:

Bench Press (225 - or scale weight as needed)
Bent Over Rows (225 - or scale as needed)
Turkish Get-Ups (1.5 pood, #reps each side)

WOD #2 (10am)

"Tillman"

7 Rounds For Time Of:

7 Deadlifts (315lb. - scale load as needed)
1 Full Gasser (1 Gasser = 193m sprint)
15 Pull-Ups

Rest 45 seconds between rounds.

This WOD can also be scaled further based on each athlete's capability (i.e.fewer rounds/reps)

WOD #3 (11am): Seal Grinder

5 Rounds For Time Of:

500m Row or 50 reps Sumo Deadlift High Pulls (50lb.)
20 Push-Ups
25 Sit-Ups
6 Mountain Climber Pull-Ups
400m Run

WOD

Using 50-60% of your 1RM Clean:

1. Do 1 rep of Power Clean and  the 1st minute, 2 reps on the 2nd minute, 3 reps on the 3rd minute, etc. until you cannot complete the next consecutive number of reps within the minute. Dropping the bar during the minute is allowed.

2. Immediately after completing #1, run 1200m.

3. Rest/stretch for 3-5 minutes. Decide if you went too light or too heavy in #1, and adjust weight as necessary. Repeat the exercise as in #1, until you cannot reach the next consecutive number of clean and jerks within the minute.

Note: Your goal is to be able to reach 8-12 minutes for the clean and jerks.

WOD

Please remember there will only be a 7am morning class.  All afternoon classes are being held at the normally scheduled time.

Work up to a 5RM load of the following complex (meaning you can complete 5 consecutive rounds of the movements below, in that order, without dropping the bar):

Snatch Grip Push Press

Snatch Balance

Overhead Squat

For the remainder of the session, perform the following:

Bench Press 10-8-6-4-2

and/or

Work on one of your "goats", i.e. the movement or exercise you dread seeing the most come up in a WOD.

"Success builds character. Failure reveals it." - Dave Checketts

WOD

Push Jerk
3-3-3-3-3

Rest 3-5 Minutes

Then AMRAP in 15 Minutes Of:

(1 Round Equals Below)
1 HSPU
1 Strict Chin-Up
1 Ring Dip
3 HSPU
3 Strict Chin-Ups
3 Ring Dips
5 HSPU
5 Strict Chin-Ups
5 Ring Dips

Revolution Ropes

Kara wants to know if anybody is interested in ordering their own Revolution Jump Rope from Again Faster, let her know by Friday. The ropes are $24.95 + shipping. The more ordered, can split shipping. It's the same one that Aldo has at the box if you'd like to see or demo it.

You can also check out AgainFaster's website for more details on it.

WOD

For Time:

Row 2K
50 Burpees
100 Double-Unders

"To succeed you must first improve, to improve you must first practice, to practice you must first learn, and to learn you must first fail." - Wesley Woo

Pics from Friday's Team WOD, and from 3/11's WOD - And read below for Thursday Morning's Schedule Change

Below are pics from last Friday's team workout, and some pics from the week prior.

For anyone who believes that they are incapable of this type of exercise because of "insert limitation", we give you Scott S. as an example. Scott has Cerebral Palsy, and is using CrossFit to improve his mobility and strength. He's an inspiration to all of us at the box.......

 BEFORE THE TEAM WOD. TIRES READY TO BE FLIPPED AND KETTLEBELLS READY TO BE SWUNG.

SCOTT S. - WAY TO GO BABY!

Thusday morning classes schedule change!!

Due to a scheduling conflict (Dan has a VA appointment to possibly take the screw out of his wrist, and Aldo is working), there will be only ONE Class in the morning this Thursday, 3/24/11.  The class will be at 0700.  We apologize for the inconvenience. 

WOD

Overhead Squat
5-5-5-3-3-3

Rest 3-5 Minutes

Then For Time:

30 Squat Cleans (100/45)
400m Run
30 Back Squats (100/45)
400m Run

Rest Day

Rest, or go do something fun, like go for a bike ride, hike, play a new sport, etc.

Hope you are all ready for next month. The programming is going to be different........

WOD

"Jackie"


For Time:


1K Row
50 Thrusters (45 lb.)
30 Pull-Ups


Hey Everyone - great job on the team WOD last night. What a blast! Pics will follow soon.

TEAM WOD

Hey everyone the St. Patty's Day Team WOD is still on for tonight.  The box will be open at 6 with a 6:30pm start time for the WOD.  Look forward to seeing everyone there.

WOD

Sumo Deadlift High Pulls
10-8-6-4-2

Then AMRAP in 20 Minutes Of:
12 L-Position Sit-Ups
12 TGU-Mills (with KB, 6 each side)
12 Weighted Lunges (12 Steps Each Leg, use KB or barbell)

L-Position Sit-Ups: Hanging from the pull-up bars or rings, achieve an L-position, holding for about 1-2 seconds. This constitutes one rep.

TGU-Mills = Perform a TGU, followed immediately by a windmill. For a video demo of a windmill, click below.

http://www.brassringfitness.com/2009/03/24/kb-windmills/

WOD - "St. Pattie's Day 17"

Complete the following in any order for time:

17 OH Squats (95/65)
17 Dips
17 Knees to Elbows
17 Box Jumps
17 Pull-Ups
17 Thrusters (95/65)
17 SDHP (95/65)
17 Squats
17 Sit-ups
17 Ball Wall Shots
17 Double Unders
17 OH Lunges w/ 45lb. plate (25 lb. for women)
17 Calorie Row
17 KB Swings (1/.5)
17 Push-Ups
17 Burpees

Then:

HAPPY ST. PATRICK's DAY 717!

WOD

Weighted Pull-Ups
10-8-6-4-2

(If you use bands for assistance on pull-ups, attempt to use a thinner band, which will only allow you to do the number of reps above.)

Then For Time:

30-25-20-15-10 reps of:
Burpees
Box Jumps (24")
Toes to Bar

WOD

"Randy"

75 Power Snatches For Time (75lb./35lb.)

Before or after WOD: Bench Press (10-8-6-4-2)

Hey guys if you want more information contact Will Morrison @ william.e.morrison@navy.mil
Lets support our men & women in uniform.

WOD

Thrusters
5-5-5-3-3-3

Then AMRAP 15 minutes:

20 Double Unders
20 Sit-Ups
20 Wall Ball Shots (20 lb./10 ft.)

REST DAY

Go out and do someting fun or just let your body recover from the pounding you gave it this past week.

WOD

"Murph"

For time:

Run 1 mile

100 Pull-ups
200 Push-ups
300 Squats

Run 1 Mile

Partition pull-ups, push-ups, & squats as needed.

WOD

Front Squat
5-5-3-3-3-2-2

Rest 3-5 Minutes

Then 3 Rounds For Time Of:

10 Handstand Push-Ups
400m Row
400m Run

Row and Run can be done in any order. If all rowers are taken when you return from the run, perform mountain climbers until a rower opens. Push yourself on the row so your fellow crossfitter doesn't do mountain climbers all day. 

WOD

AMRAP 20 minutes:

5 Box Jumps
10 L-Pull-Ups
15 KTE

Go higher than you have in the past on box jumps to challenge yourself. Stack plates on top of the box you currently use as an intermediate step if you're not quite ready for the next higher box we have. Or hold a weight or wear a vest for box jumos.

WOD

Push Press
5-5-3-3-3-2-2

Rest 3-5 Minutes

Then:
1 Minute On/1Minute Rest For 12 Minutes Of: 30 KB Swings (2pood/1.5/1.0/.5)

Your goal is to complete 30 KB swings in each minute of "On" time (6 minutes total). For each minute you do not reach 30 swings, count a penalty.

For each penalty counted, perform a round of 100m row or run and 10 burpees at the end of the WOD.

For example, if you counted 4 penalties, after the WOD you would do 4 rounds of:
100m row or run
10 burpees 

WOD

Deadlift
5-5-5-3-3-3-2-2

Rest 5 minutes

Then Row 2K for time.

WOD

“Jason”

For Time:

100 Air Squats
5 Muscle-Ups
75 Air Squats
10 Muscle-Ups
50 Air Squats
15 Muscle-Ups
25 Air Squats
20 Muscle-Ups

Scale Reps and/or partition as needed. For example, it is a total of 250 air squats and 50 muscle-ups. Ideally, we want to keep the spirit of a hero WOD and do it in the appropriate order. But, you could partition it into 5 sets of 50 squats and 10 muscle-ups for a total of 250 and 50.

Rest Day

NEXT WEEK'S BUSINESS: There will be no morning classes this coming Thursday and Friday (3/10 and 3/11) due to work schedules. Thanks for your understanding 717.

ALSO: Thanks to everyone from CrossFit York who came out this Saturday for "Frelen". It was seriously a blast - 717 - if you couldn't make it this time, do your best to make it with us next when we get down to York or Hershey to workout. There's nothing like it. Great people. Thanks CF York!

CrossFit York Coming to 717 Today!

Hey everyone, just a reminder - we're lucky to have athletes from CrossFit York joining us this morning for our 9am wod, which will be "Frelen". We're hoping you all can make it out for the wod so we can get in a great workout, but more importantly have fun, hang out, and meet the guys and gals from York. See you there! 

Below: Scott in a .......we don't even know what to say about this pic. Anyone who knows Scott will understand. Any caption ideas?

WOD

"Frelen"

5 Rounds For Time Of:

800m Run
15 Thrusters
15 Pull-Ups

Scale Thruster Load as Needed. Perform with dumbbells, KB's, or barbell.

I've seen a couple of versions of this WOD, but this is the one done at HQ back in 2005.

April, and a future CrossFitter.









 

WOD

Complete 5 Rounds Of:

100m Sprint
15 Bent Over Row (20RM wt.)
15 Knees to Elbows
15 Push-Ups

Rest 90 seconds between rounds.

For each time you drop bar on rows, drop from bar on KTE or break during push-ups = 5 burpees (do immediately)

WOD and YOGA

(REMINDER!!  Kara is taking over the 630 pm class and throwing us all through a Yoga WOD.  This class is open to anyone, including friends and family.  All she's asking is for each participant to donate a couple bucks, which will all go to the Harrisburg Humanes Society)  

Strict Press

5-5-3-3-2-2

Then AMRAP in 15 minutes of:

20 KB Swings (2pood/1.5/1/.5)

15 Ring Dips

10 Alternating KB Clean and Press (2pood/1.5/1/.5)

10 on each side each round for the KB Clean and Press.

Scale load as needed for KB exercises.

WOD

For Time:

Run 1200m

5 Rounds Of:
15 Double-Unders
15 Burpees

Run 1200m


Post time to comments.

WOD

Back Squat
5-5-3-3-2-2

Rest 3-5 minutes.

Then For Time:

10 Pull-Ups
1 Box Jump (24/20 in. box)
9 Pull-Ups
2 Box Jumps
8 Pull-Ups
3 Box Jumps
7 Pull-Ups
4 Box Jumps
6 Pull-Ups
5 Box Jumps
5 Pull-Ups
6 Box Jumps
4 Pull-Ups
7 Box Jumps
3 Pull-Ups
8 Box Jumps
2 Pull-Ups
9 Box Jumps
1 Pull-Up
10 Box Jumps

Use bands as needed for assistance on pull-ups, but mix in thinner bands or no bands to work on your pull-up strength during this WOD.

Below: Pics from some of last week's WODs, and West Shore United Rugby.

SNATCHES

 KNEES TO ELBOWS and WALL BALL

DAN DEMONSTRATING THE NICE, POWERFUL, and EFFICIENT TRIPLE EXTENSION WE STRIVE FOR.

 BEAUTIFUL PISTOL BY DAN

ON-RAMPERS GETTING IT ON....

THANKS FOR VISITING US PAMELA! (PAMELA IS FROM CF CENTRAL CONN. AND IS IN ALL BLACK)

"DT" WOD

KARA, STACEY, SEAN, AND OUR OWN "DT" ARE PICTURED (although the WOD is not named after him)

 WEST SHORE RUGBY GROWING STRONGER AS A TEAM