WOD

Here's the schedule folks for this A.M. Hey everyone, Team WOD Night was once again a blast! Thanks to everyone who helped out by bringing a dish and drinks.

9AM: On-Rampers Instruction and WOD

10AM-Noon: Come on in and have fun with the WODs below.

WOD 1

Complete 8 Rounds For Time Of:
10 Sledgehammer Strikes Right
10 Sledgehammer Strikes Left
5 Weighted Pull-Ups

Then.......

8 Sled Sprints (100m)
*Rest Time between sprints = 2x your sprint time.

WOD 2

As Many Rounds as Possible in 15 Minutes Of:

5 Front Squats (185/135/95)
10 Floor Wipers (Click link below for demo)

http://www.youtube.com/watch?v=VQLtfH9clx4

WOD 3: Recovery WOD - If you're sore/tired from the week, hit some active recovery.

Complete the following in any order, untimed........

Row 2x5min. - rest 1 minute in between sets. Cover max distance possible.
Run 800m
30 Overhead Squats (50-60% Of 1 RM)
Bench Press: 5x5
3x15 GHD Hip Extensions
3x15 GHD Sit-Ups (or scaled version)
Goat Work or Mobility Work

Below

Continue at own risk: CrossFit 717 may be hazardous to your health........

Team WOD Night!

Details to follow on the WOD......check back with us, but one thing is sure, it will be a hell of alot of fun. Don't forget to bring a side dish and/or drinks if you can. See you later tonight!

Workouts for the Morning crew:

5 Rounds for time of:

3 presses (115/75)

5 push presses

7 push jerks

9 Box Jumps 24"

OR

3 rounds for time of:

Run 100 meters

50 push ups

Run 100 meters

50 situps

Run 100 meters

50 squats

Run 100 meters

50 back extensions

Thank God its spring.  You remember these days? 

CHECK THIS VIDEO OUT BELOW - HILARIOUS! The look on Charles Barkley's face!

http://www.nba.com/insidethenba/?p=502374&s=5083307&i=938264

WOD and BBQ

Looks like the Team Wod BBQ is on!  We'd welcome any side dishes and beverages you'd like to prepare, and possibly some fold out chairs.  Hobbit may even bring his Guitar.  If your bringing a dish, please let everyone know in the Comments section below, or on Facebook.  Now, On to the WOD!

I think you know the deal - pick WOD 1 or 2 below.......

WOD 1

Perform 3 Cycles For Time Of:

5-4-3-2-1 Of:

Deadlift (Use 5RM load)

Handstand Push-Ups

Weighted Knees-To-Elbows (use dumbbell between feet)

*Scale as needed. For example, if you don't have a full HSPU or KTE, do your normal scaling.

Rest 2 minutes between cycles.

WOD 2

Run 5 x 200m sprints/800m run/5 x 200m sprints

OR:

Row 5 x 250m sprints/row 1K/5 x 250m sprints

*On the sprints for both the run and row, take 3x's the recovery of your last sprint.

*For example, if it takes you 25 seconds to run 200m, rest 75 seconds before you go again. 

*Option: Mix the run and row. For example: Run 5 x 200m sprints/run 800m or row 1K/Row 5 x 250m sprints.

WOD

Choose one (or both) WOD(s) from below:

WOD 1

"Annie"

50-40-30-20-10 For Time Of:

Double-Unders

Sit-Ups

WOD 2

"Amanda"

9-6-3 For Time Of:

Squat Snatch (heavy)

Muscle-Ups

Jason U. and Tim M. going heavy on some OH squats

Here's Liz, one of our fire breathers in the morning crew. 

WOD

Choose Workout 1 or Workout 2

#1

Using one KB or DB, AMRAP 10 minutes:

TGU L into standing

Windmill L

KB Power Clean L

Front Squat L

KB Swing L

TGU back to ground

TGU R into standing

Windmill R

KB Power Clean R

Front Squat R

KB Swing R

10 2-hand KB Swings

or

#2

"Jack"

AMRAP in 20 minutes of:

10 Push Presses @ 115

10 KB swings      @ 2/1.5 pd

10 Box Jumps     @ 30/24/20

If anyone knows a thing or two about One-arm KB action, it's this guy. 

WOD

Choose From WOD 1 or WOD 2 Below

WOD 1

Back Squat 5x5

Strict Press 5x5

*Then do "Goat Work".

WOD 2

"Cindy's B%$#&% Sister"

AMRAP in 20 Minutes

5 Thrusters (115/80)

10 Pull-Ups

15 Push-Ups

20 Air Squats

*Scale load on thrusters and scale movements as needed.

Sean and Kara climbing effortlessly up the 18 foot rope

Angel, fresh off the On-ramp program, doing some 1-arm hang squat cleans

Open Gym Sunday 10am-12pm

Dan will be at the box today to get his workout in.  It will be an open gym atmosphere, where you can come in and work on skills, throw together your own WOD, or do a WOD you missed this week. 

Your friends and family are more than welcome to join you.  Drag them in and show them that muscle-up you've been working on!

Happy Easter 717

We wish everyone a happy Easter today, and hope you get to spend some good time with loved ones, family, and friends!

WOD

With a 15 minute running clock, perform:

30 Burpee-Power Cleans (use a weight you would do "Grace" with)
Then AMRAP in the remaining time of:
30 Double-Unders
1 Rope Ascent

Your score = the # of rounds completed of double-unders and rope climbs.

Burpee-Power Cleans
Standing, facing your bar, drop down and do a burpee with your hands on the bar.
As you come up from the burpee, keep your hands on the bar, and perform the power clean.

See video below for demo.  Courtesy of Underground strength.

Comments section and Beyond the White Board

We made the Comments section much less complicated. Just put your name in, and post.

You can use this as a section to post your times for the WOD, to Bullsh*t with your fellow CF717'ers, or get word out about your new PR.

Also, You'll all be receiving an email invitation within the next week. You'll be subscribed automatically to a website, called "Beyond the Whiteboard", which helps you and us track your times, goals, and other accomplishments. This membership is a benefit that comes with being part of the Crossfit 717 crew!

It's much easier than you think, and we'll be getting more information out to you shortly!

WOD

"If a kid asks where rain comes from, I think a cute thing to tell him is 'God is crying.' And if he asks why God is crying, another cute thing to tell him is 'Probably because of something you did.'"

Jack Handy, Deep Thoughts

IT'S FRIDAY!!!

Choose From WOD 1 or WOD 2 Below:

WOD 1: "We're Pullin'"

3 Rounds For Time Of:

800m Run/1K Row

30 Pull-Ups

30 Sumo Deadlift High Pulls (SDHP) (75lb./35lb.)

*Scale rounds, reps, and/or loads as needed.

WOD 2

Run or Row Max Distance in 10 minutes.

Record distances.

Rest/Stretch 3-5 minutes, then:

5 Rounds Of:

20 Double Unders

20 Ball Slams

WOD

(Put your caption in comment section)

Choose From WOD 1 or WOD 2 Below

WOD 1

CrossFit Open WOD:

AMRAP in 20 Minutes Of:

5 Power Cleans (145lb.)

10 Toes to Bar

15 Wall Ball Shots (20lb.)

*Scale loads as needed (if not competing).

WOD 2

"Hammer Gone Bad"

3 Rounds for Max Reps Of:

Sledgehammer Strikes Left 1 minute

Rope Ascents 1 minute

Sledgehammer Strikes Right 1 minute

Hang Squat Cleans (bar or KB) 1 minute

Supermans 1 minute

*Scored as in Fight Gone Bad Format

The crime scene...

WOD

Choose From WOD 1 or WOD 2 Below

WOD 1

Sumo Deadlift High Pull

10-8-6-4-2

Rest/Stretch 3-5 Minutes

Then For Time:

25-20-15-10-5 Of:

Overhead Squat (115/65)

Push-Ups (Games Style, Paralette, Rings, or Clapping if possible)

Box Jumps

WOD 2

Run: 3x(200m then 400m then 600m)

or

Row: 3x(250m then 500m then 750m)

Rest the exact time it takes you to do each interval. For example, 200m run in 35 sec., rest 35 sec. Then run 400m in 70 sec, rest 70 sec. Then run 600m in 110 sec., rest 110 sec., and repeat 3x's.

Sumo dead lift stance, close grip, "squeeze" bar off the floor (don't rip), explosive Hip drive... easy sailing.

WOD

Choose From WOD 1 or WOD 2 Below

WOD 1

Perform 1 Power Snatch (or Squat Snatch) every 30 seconds for 10 Minutes.

* Use 70-80% of 1RM

Rest/Stretch 3-5 Minutes.

Then: Perform Max # of Pull-Ups You Can in 5 Minutes.

WOD 2

AMRAP in 20 Minutes:

250m Row or Stop Sign Sprint

5 Strict Pull-Ups

10 Air Aquats

15 KB Swings (1.5pood/1.0)

The quick transition needed for those big tires, shown here by Tudd.  Power to get it up, speed to get under it...

Some of them Navy boys dropping in for a PT session

WOD

Choose From WOD 1 or WOD 2

WOD 1

4 Sets of Buckles Complexes

* Rest as needed between rounds.

* Start at 75lb. Add weight each round until you reach a load that barely allows you to complete the below cycle.

* You want to maintain hold of the bar throughout the complex.

* One Buckles Complex = 6 Deadlifts

                                          6 Power Cleans

                                          6 Push Press

                                          6 Back Squat

Then 4 Rounds for time of:

1 Stop Sign Sprint

5 Tire Flips

50m Overhead Carry (175lb.)

(Scale overhead load as needed)

WOD 2

5 Rounds of: 3 minute run or row (all out)

                     2 minute jog/walk/slow pace on rower

* Object is to go all out for 3 minutes, and hold your highest avg. pace during your run or row each interval.

"It is not because things are difficult that we do not dare, it is because we do not dare that things are difficult."

-Seneca

(1 BC - AD 65)

Picture perfect OH position from Jamie. 

WOD-erous Saturday!

WOD 1: Strength-Based

Complete 4 Rounds

Each Round Consists of 6 Cycles Of The Following:

1 Hang Power Clean

2 Thrusters

3 Lunges L (In Place)

3 Lunges R (In Place)

* Rest as needed (2-3 minutes) between rounds.

* You will perform the lunges in the front rack position.

* Your goal is to gradually add weight each round, until you reach a load that only allows you to cycle through those movements 6 times.

* Dropping the bar after lunging is permitted/recommended (have awareness of those around you).

WOD 2: Metcon & Hero WOD

"Daniel"

For Time:

50 Pull-Ups

400m Run

21 Thrusters (95/75)

800m Run

21 Thrusters (95/75)

400m Run

50 Pull-Ups

WOD 3: "Disposable Heroes WOD" (From Brad McKee)

5 Rounds For Time Of:

400m Run

40m Walking Lunge

25 Knees To Elbow

25 Push-Ups (Game Style)

25 Burpee Pull-Ups

*WOD developed by Brad McKee for the Disposable Heroes Project (an awesome cause for wounded veterans).

*Watch the video below - it'll tell you all about it, and likely get you pumped to go push yourself! You'll see one of our members at the end of the video pushing hard to finish this a**kicker of a WOD.

*Multiple scaled versions of this will be posted for those who want to challenge themselves. If doing this WOD, it is recommended you only do this one or maybe the strength WOD as well, but not "Daniel".
* Rowing can be substituted for running in any WOD due to rain or cool weather (athletes' choice).

http://player.vimeo.com/video/19639478" 



Today is big Joe's birthday.  He loves burpees.  So if you see him around, make sure to give him a couple.



WOD

Choose WOD 1 or WOD 2 Below

WOD 1

5 Rounds For Max Reps Of:

Strict Press (135/95/75/45)

Bent Over Row (135/95/75/45)

* Perform rows immediately after strict press, rest as needed between rounds (untimed).

Then 3 Rounds for Time Of:

60-second L-Sits

30 Good Mornings (45lb. barbell)

15 Burpee-Box Jumps (24/20)

WOD 2

Sumo Deadlifts

10-8-6-4-2

Then AMRAP 12 Minutes

7 Ring Dips

14 Pistols (7 each leg)

21 SDHP (75/45)

Our boy Matt Glinn easily getting a 195lb Clean and Jerk.

WOD

Choose Workout 1 or Workout 2

Workout 1:

Back Squat 5-5-5-5-5

Then For Time In Any Order:

4 Rounds Of:

400m Run

Max Double Unders for 1 minute

4TGU's Each Arm

Workout 2

On The Minute For 15 Minutes:

3 One-Arm KB Thrusters Each Side (2pood/1.5/1.0/.5)

6 KB Swings (2pood/1.5/1.0/.5)

9 Ab-Mat Sit-Ups

For every round not completed within the minute, count a penalty.

Penalty = After the WOD, perform 3 burpee-pull-ups for each round not completed.

Rob will be leaving Harrisburg for Reno today.  We'll miss ya man.  Take care and good luck! 

WOD

Choose either workout:
Workout 1:
21-18-15-12-9-6-3 For Time Of:

Weighted Pull-Ups

After each set of pull-ups, perform:

15 Diamond Push-ups or Close Grip Push-ups

15 Air Squats

15 4-Count Flutter Kicks

* Use 5-15lb. for weighted pull-ups, or use less bands for less assistance.

Before or after WOD: 3x12 each of GHD Back Extensions and GHD Sit-Ups. Use resistance if able, or scale movement down as needed if you don't have a full GHD sit-up or extension yet. 

Workout 2
AMRAP in 10 Mins of:
60 Bar-facing Burpees
30 OH Squats, (120/90)
10 Muscle-ups

Tiff beating the sh*t out of a tire with the 20lb sledge during the 15min AMRAP.  How sick is that?!? I never wanna see you guys pick up those 8 pounders again!!!

Jamie showing off her first Crossfit wound.  She's growing up so fast...  We're all so proud.

WOD

Choose either Workout 1 or Workout 2

Workout 1

Repeat 8x's: 100m Sprint (OR DO TABATAS ON ROWER DUE TO THE WEATHER! - SEE BELOW)

(Your rest time between sprints = your first sprint time.)

(i.e. If your first 100m sprint took 12 seconds, take 12 seconds rest in between the remainder of your sprints, even if your times get slower.)

* Optional: perform the sprint on the slight uphill portion outside for more power development/posterior chain work.

* Having your own watch will be helpful for this.

* Option 2: If you don't want to run/sprint due to recovery, injury, arthritis, etc., perform tabatas on the C2 Rower (20sec. on/10sec. off, 8 rounds)

Rest/Stretch 3-5 Minutes.

Then AMRAP 15 Minutes:

10 KB swings (2pd/1.5pd)

10 Overhead Lunges (45lb./25lb. plate or bar)(Perform in place, not walking.)

10 Wall Ball Shots (20lb./14lb.)

OR

Workout 2

The "Filthy Fifty"

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Jeff, Joe, Eric, and Scott going hard

NEW HOURS!!

Hey everyone beginning next week, 4/18, we will have the following schedule changes on Tuesday, Thursday, & Saturday mornings:

Tues & Thurs: 8am On-Ramp, 9am CrossFit.  We will no longer have 10am classes.
Sat: 9am On-Ramp, 10am & 11am CrossFit

WOD

Strength Work:


Bench Press
10-8-6-4-2
Power Snatch
5-5-3-3-2-2

Then For Time:

15 Power Snatches (60% of above 2RM)
30 Box Jumps (24/20in. box)
10 Power Snatches
20 Box Jumps
5 Power Snatches
10 Box Jumps

Pulled this picture off the Tough Mudder website!!  At least he tied his shoes for this 10 mile long obstacle course! Way to go Tudd!

 Can you spot the Hobbit?  Next time you see him, pat him on the back for achieving his CF Level 1 Cert!

Rest Day

Hey - great job yesterday everyone. Looks like we got a bit of everything in yesterday, with everyone busting their butts. Remember to try to work on your goats a little bit during the warmups before each WOD each day - for some it's mobility in a particular area, others a certain movement or skill.

Enjoy your Sunday 717! Supposed to start getting warmer I hope...........

Below: Kelly and Tim during "Tyler", Kara, Karen, and Matt during the endurance WOD, and Danny boy after the open WOD. GREAT job all........

WODs

9AM: Weighted Chin-Ups 3-3-3-3-3

           Sumo Deadlifts 3-3-3-3-3

           * Chin-Ups are performed with palms facing you

           * Sumo Deadlifts are deadlifts performed with a wide ("Sumo") stance.

10AM: "Tyler"

             5 Rounds For Time Of:

             7 Muscle-Ups

             21 Sumo Deadlift High Pulls (95lb./65lb.)

             * Scale muscle-ups and SDHP load as needed.

11AM: 2 Mile Run For Time

            * Every 800m of the run, perform:

               20 pulls on the rower

               10 2-pushup burpees

               10 KB Swings

Let's have some FUN this morning!

Check out Aldo's OH squat @ 205.  Strong OH position starting with a behind the neck Jerk and a rock hard core.  Nice lift! 

             

Saturday's WODs

Tomorrow we will be running another smorgasboard of WODs (based on popular demand). Again, your choice as to which one(s) you do; feel free to do all 3 if you're up for it!

9am will be strength-based, 10am metcon, and 11am will be an endurance WOD/chipper. Come out and experience the fun of being CrossFit! WODs TBA...........

WOD

Complete 4 Rounds For Time:

1 Round Consists of 3 Cycles of The Following:

2 Front Squats (80% of 1 RM)
10 Ball Slams (20lb./14lb.)
1 Turkish Get-Up Each Arm (1.5pood/1.0/.5)

Rest As Needed Between Rounds.

You know your doing Crossfit when...

You tell a women "Your a freakin beast!!" after a WOD, and she wholeheartedly says "Thank you"

You have tractor tires without owning a tractor

WOD

Push Press or Jerk

10-8-6-4-2

Rest/Stretch for 3-5 minutes

Then:

AMRAP in 12 Minutes:

400m Run

10 Push Press (75/45/35)

10 Ab-Mat Sit-Ups (hold a 5-10lb. weight across chest if you can handle it)

"Pressure makes diamonds." - George S. Patton

Dan @ 155

WOD

With a 15 Minute Time Limit: 1 Mile Run For Time
(You can go hard, or use this as active recovery if your legs are fairly shot today.)

Rest/Stretch 3-5 minutes.

Then:

Tabatas (20 sec. on/10 sec. off for 8 rounds) Each Of the Following:

KB Swings (2pood/1.5/1/.5)
Supermans
V-Ups

Bear Complex's and Burpees are a Beautiful thing

WOD

Squat or Power Cleans

10-8-6-4-2

Rest/Stretch 3-5 Minutes

Then 3 Rounds For Time Of:

5 Reps of Bear Complex (50% or above 2RM)

10 Burpees (jumping over your bar)

400m Run

The infamous pull-up queen... Ms. Kara

Box jumps...? nice. let's make them taller.

WOD

AMRAP 15 Minutes

8 Bent Over Rows (10RM load)
12 Wall Ball Shots (20lb./14lb.)
16 Toes To Bar

Attempt to achieve 2 squats for each wall ball shot.

Rest/Stretch for 3-5 minutes. Then:

Run max distance in 8 minutes (this is where it will be helpful to have your own watch).

Boggs hitting a deep squat

Rest Day

Go do something fun or play a sport.

Have a great Sunday everyone.

WOD

9am: CrossFit Open Week 1 WOD: AMRAP in 10 minutes
                                                     30 Double Unders
                                                     15 Power Snatch (75lb./55lb.)

10am: CrossFit Open Week 2 WOD: AMRAP in 15 minutes
                                                       9 Deadlift (155lb./100lb.)
                                                       12 Push-Ups (hands release)
                                                       15 Box Jumps (24in. box)

11am: No WOD.

WOD

4 Rounds For Time Of:

3 One-Arm Deadlifts with Bar at Side (each side) (135/75)
5 Handstand Push-Ups
8 Sledgehammer Strikes (4 ea. side)
20 Double-Unders

Rest/Stretch 3-5 Minutes

Then AMRAP in 8 Minutes:

15 Air Squats

10 KB Power Clean and Press (5 ea. side - 2pood/1pood)

5 L Sit-Ups hanging from pull-up bar

* each time you drop from the bar on L Sit-Ups, do 5 burpees immediatlely

NOTES: For one-arm deadlifts, find your grip position where the bar is balanced in your hand. With a strong grip, and keeping your hips/pelvis level, perform the one-hand deadlift with the bar at your side. Do 3 on each side, each round. For Sledgehammer strikes, your choice whether to alternate sides, or do 4 and 4. For L Sit-Ups - hang from the pull-up bar and keeping your legs striaght, achieve an L position and hold for 1 sec. That equals 1 rep.

Kara has decided to postpone her Spring party planned for this weekend to another date when we can all enjoy the weather a little more.  Tiff & Erin have stepped up and will host the 1st ever CF 717 Pajama Party!! This Sat 4/2 @ 8pm 1510 Timberchase Dr, Enola. BYOB & bring a dish!!

Perfect Handstand Pushup progression from Liz.