WOD

Push Jerk

3-3-3-3-3  (work up to 70% 1RM)

then:

3 Rounds for time of:

3 Push Jerk (155/105)
1 Rope Ascent
6 100 m Sprints
1 Rope Ascent
3 Push Jerk

Memorial Day WOD

Thank you to all the men & women that have served and are serving in the military.  Thank you to those that made the ultimate sacrifice to defend our freedom.  CrossFit 717 honors and salutes you. 

"Wittman"

Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24" box

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

Open Gym 11am-1pm

Remember that there will only be a 8am Onramp and 9am Crossfit class tomorrow in celebration of the holiday.  The Crossfit class will be honoring a Hero tomorrow  (And no, it won't be Murph.)  For a list of dedicated Hero WODS, go here... Crossfit FAQ's

Has anyone ever seen Jeff look more badass then this?!?

WOD

Lumberjack 20

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 KB Squat Cleans (1 pood each)
Run 400m

On Nov. 5 2009 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, TX. He killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

WOD

(acting) chief of police Umberger

Choose one WOD from the WODs below:

WOD 1

For Time:

21 Deadlift (250lb./145lb.)
21 Handstand Push-Ups
21 Wall Ball Shots (20lb./14lb.)
400m Run
15 Deadlift (250lb./145lb.)
15 Handstand Push-Ups
15 Wall Ball Shots (20lb./14lb.)
400m Run
9 Deadlift (250lb./145lb.)
9 Handstand Push-Ups
9 Wall Ball Shots (20lb./14lb.)
400m Run

WOD 2

CrossFit Games Regional WOD 1

For Time:

Run 1000m
30 Handstand Push-Ups
Row 1000m

Optional after WOD 2 (after resting a few minutes): Good Mornings 3x5
                                                                                   Push Press 7x2 @ 80% (2 reps on the minute)

WOD

With a 30 minute time cap:

Bench Press 5x5
Sumo Deadlift High Pull 5x5
*Rest as needed between sets.
*In between sets, mix in GHD Sit-Ups and GHD Extensions.
*Perform 5 sets of 8-10 reps each (sit-ups and extensions). Hold a weight if able on the extensions. Use a weight that only allows you to get 8-10 reps.

Then For 10 Minutes: "Deck of Cards"
*The athletes will be given a shuffled deck of cards by the coach. Athletes will divide the cards up equally among themselves.
*One at a time in a round-robin fashion, athletes will flip a card. The entire group performs the prescribed exercise for the number of repetitions on the card. Before going on to the next card/exercise, the entire group must finish. Immediately flip the next card to begin the next exercise once the last person finishes (so your rest time equals the time you finish until the last athlete finishes).
*Move continuously for the 10 minutes.
*Prescribed exercises are below:
Hearts = Burpees (Because we all LOVE burpees)
Diamonds = Sit-Ups
Spades = Air Squats
Clubs = L-Holds (hold x sec. for the number on the card - i.e. for the 8 of clubs, hold for 8 seconds)

Optional Endurance WOD

For Time:

3 Rounds Of:
800m Run
Row the amount of time it took you to run your previous 800m.

WOD

Choose From WOD 1 or 2 Below:

WOD 1

"Backdraft" - A tribute to our firemen out there.

200 M Run (run to the fire house)
1 Rope Climb (sliding down the firehouse pole)
200 M Run with Sledgehammer or med ball - wear a vest if able (run to the fire)
50 Sledge Hammer Hits (Breaking down the door of a burning building)
100 ft Bear Crawl (Smoke rises and you enter the building)
50 Box Jumps 24in./20in.- you may step (climbing the steps of the burning high rise)
200 m run with 45# vest or med ball over the shoulder (carrying a child out of the building)
25 WallBall Shots 20/14# -10 ft (helping the child up and over a wall to a safe area)
200 M Run (to get the fire hose)
100 M Sled Pull 90# (pulling the hose from hydrant to fire)
50 KB Swings 1.0 pood (blowing out the remaining fire timbers/coals)

*time cap 30min

WOD 2

For Time:

50 Back Squat (20RM load)
50 Push Press (20RM load)
1 Mile Run
*Do not partition - complete in order.

WOD

Choose from WOD 1 or 2 below:
WOD 1

100 Pull-Ups for time.
*Whenver you drop from bar to rest, perform 10 wall ball shots before continuing pull-ups.
*Option 1 = 75 pull-ups, option 2 = 50 pull-ups.

WOD 2

AMRAP in 20 minutes of:

4 Power Snatch (135/115/95/75/45/35)
8 Ring Dips
12 Pull-Ups
16 KB Swings (2 pood/1.5/1.0 etc.)
20 Double Unders (80 single jumps)

WOD

Front Squat
5-5-5-5-5

Then:

As Many Rounds as Possible in 1 minute:

3 Burpees
5 Squat Cleans or Power Cleans (135/115/95/75)
*Repeat for 5 Rounds/Cycles.
*Rest 30 seconds between rounds/cycles.

Armed Forces 5k and Obstacle Course, Today's WOD

The Crossfit 717 crew is meeting at the pavilion on City Island at 0730.  The race starts at 0800. 


The Airborne Challenge obstacle course starts at 1000am, and goes until 4pm.  Come and show people what you got.  I'll be bringing the weighted vests and kettlebells for your studs out there. 


Lets go have some fun!

"Whitten"

Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball

WOD

Deadlift
10-8-6-4-2
*Immediately after each deadlift set, perform 5 weighted pull-ups.
*If you use bands for pull-ups, use a thinner band (5 reps).
*Untimed WOD, 25 minute time cap. Rest as needed throughout.

Then:

5-10-15-15-10-5 reps for time of:

Sumo-Deadlift High-Pull (135/115/95/75 etc.)
Box Jumps
*For every minute it takes you to complete this WOD, perform 3 GHD situps at end of WOD.
*i.e. it took you 10:38 to complete WOD. You would do 30 GHD situps after WOD (untimed - break up as needed).

WOD

Power Clean
5-5-5-3-3

Then:

9-15-21 reps for time of:

Power Snatch (75lb/35lb.)
Overhead Squats (75lb./35lb.)
Walking Lunges (each leg)

*Scale loads appropriately.
*Hold KBs or DBs if able for walking lunges.
*Use same weight for snatches and OH squats.

WOD

The newest member of the Crossfit 717 family, Xavier Michael Morelli.  Born this morning @ 2:01am.  He weighed in at 7lbs 3oz, and 19" inches tall.  (Almost the exact height his father is currently at.)  Congrats to the Morelli family!

Now, onto the WOD...
Perform the below in any order.

Part 1
3 x 1000m row. Rest 90 seconds in between efforts. Goal is to stay within 5 seconds of best row time.
Option 1: 3 x 500m.
Option 2: 3 x 750m.
*Rest times and time goals remain the same.

Part 2
15-12-10-8 reps of:

"Body Blasters"
Wall Ball Shots (20lb./14lb.)

*Body Blasters = burpee-pullup into a knees to elbows (one consecutive movement)
*Can be done timed or untimed as a recovery WOD.

Below: Video of a body blaster.

WOD

Thruster
4-4-4-4-4

Turkish Get-ups
4-4-4 (each side)

Then For Time:
30-20-10 reps of:

Back Squat
Push Jerk OR Bench Press
*If you do most/all WODs Rx, use 225lb. for squats, 135lb. for jerks (or 155lb. for bench). Otherwise use a 10-15RM load for both squats and jerks/presses.

WOD

WOD 1

10,9,8,7,6,5,4,3,2,1 reps for time of:

Ring Dips
L-Pullups
Double Unders
KB Clean and Press (each arm)

OR

WOD 2

"Helen-Grace"

3 Rounds Of:
400m Run
21 KB Swings
12 Pull-Ups

Then do Grace - 30 Clean and Jerk (135/95)

*Scale loads as needed.

Open Gym Sunday

Open Gym today from 11:00am to 1:00pm.  Get your butt in here and work on those muscle-ups or do a WOD without Dan or Aldo yelling at you... okay, Dan might still yell at you.

Dan living every boy's dream!!

Need to adjust the helmet!

Dan visits Aldo at work.

WOD

"Rankel"

Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

WOD

Option 1:

As many rounds as possible in 15 mins of:

400m Run or 500m Row
5 Handstand Push-ups
10 GHD Sit-ups
Accumilate 30 seconds of L-sit holds.


Option 2:

"Satan's Whiskers"

3 Rounds for time of:

10 Chest to Bar Pull-ups
10 Front Squats (155/105)
10 Burpees

Scale as needed.

WOD

"Fight Gone Bad!"

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

WOD

Healy getting those muscle-ups

Perform in any order:

Bench Press
5-5-5-3-3
Push Press
5-5-5-3-3
*Rest as needed in between sets.
*Immediately/shortly after each set, perform 1 rope climb (10 total rope climbs). Climb with a vest if able.

Then: Perform 5 sled sprints (50m each, 270lb./135lb.), immediately followed by 10 burpees. Rest as needed between sprints.

WOD

Must be those new shoes... Eric using the 30" box with ease

3 Rounds For Time Of:

500m Row or 400m Run

40 Overhead Squats (45/35/25/15/PVC)

30 AbMat Sit-Ups

20 KB Swings (2.0/1.5/1.0pood)

10 Toes To Bar

*Rest 3 minutes between rounds.

*Try to stay as close as possible to your fastest time each round.

WOD

Weighted Pull-Ups 5x5

Then AMRAP in 14 minutes:

6 Pull-ups or L-Pull-ups

7 Push-ups

8 Squat Clean - Thrusters (75lb./35lb.)

OR

On the minute for  20 minutes:

1 Deadlift (205lb.)

2 Push-ups

*Each minute, increase the deadlift rep by one, and push-ups by 2. If you fail to complete a minute, back down one level, and finish the 20 minutes at that level.

Is that an Angel?

Happy Mother's Day!

Happy Mother's Day to all our CF 717 Moms, Moms-to-be, and Grandmoms.  Enjoy your special day!!

WOD

(You voted for it, You'll get it. There will be a Sunday Open Gym tomorrow from 11:00-13:00.  Times good? leave requests in Comments section)


Workout A

4 Rounds For Time Of:

5 Snatch Grip Deadlifts (5RM load - should be heavy)

10 Ring Push-Ups (or Paralettes)

5 Tire Flips

5 Sledgehammer Strikes Left

5 Sledgehammer Strikes Right

1 Stop Sign Sprint

*Rest time between rounds = the time it took you to complete the round.

Workout B

For Time:

500m Row/400m Run then 30 Double Unders

15 Burpee Power Cleans (135/115/95/75)

15 Burpee-Pullups (chest to bar)

500m Row/400m Run then 30 Double Unders

15 Snatch Grip Deadlifts (135/115/95/75)

15 Jumping Pull-Ups

500m Row/400m Run then 30 Double Unders

15 One-Arm KB Swings Left

15 One-Arm KB Swings Right

500m Row/400m Run then 30 Double Unders

15 Knees-To-Elbows

15 Wall Ball (20lb./14lb.)

*On the run/row portions, try to mix it up - i.e. run half of the rounds and row half of the rounds, or in any combination you want.

*Double-Unders are done right after the run or row. If double-unders are still rough yet for you, sub single jumps x 3.

*If you need assistance on pull-ups, break the burpee pull-ups up into seperate movements.

Workout C (11:00 only)

Run from Box to Front street Pullup bars Downtown (Approx 3.5 miles)

10 min AMRAP of KB's, Pullups, and Partner wheel barrow walks

Run back to box

Find 1RM Push-Jerk in 5 minutes.

More details at the box. 

Tim C representing the Marines during Murph

Dan, an AF officer from out of town.

WOD

Back Squat 5-5-5-5

Strict Press 5-5-5-5

Thruster 5-5-5-5

Then...

Opt. 1:

For Time: 1500m Row. Every 15 pulls on rower, perform 10 Push Presses (75lb.). Get to 1500m as quick as possible.

Opt. 2:

5 prowler sprints 100m (270/180).

*Rest 3x the amount of time it takes you to do each sprint.

From Drew Quenzer:

"Dear coaches and members, It's finally time for me to head off to boot camp and I wanted to thank the coaches for kicking my ass every workout and pushing me, as well as all of the members. You guys are all awesome and create the best atmosphere to get extremely fit. Thanks again for everything guys, and I'll stop on through when I'm back in town. Keep it up everyone."

The ladies man himself.

 Also, from Dan Healy:

"Party at my house this Saturday evening for anyone interested...case races were discussed but not sure that will happen...starting around 6, I'll grill some burgers, bring friends, all are welcome"

Go on our facebook page for more information...

WOD

Kristen F.

For Time:

3 Rounds Of: 10 Bar-facing Burpees (as in CrossFit Open WOD)

                    10 Sumo Deadlift High Pulls (135/115/95/75)

Choice Of: Row 1K, Run 800m, or 200 Double-Unders

3 Rounds Of: 10 Sumo Deadlift High-Pulls (135/115/95/75)

                    10 Bar-facing Burpees

OR

"Michael"

3 Rounds for time:

Run 800 meters

50 back extensions

50 situps

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

"No matter the hard task, we all seem to cringe up at some point when we think of a tough task ahead. How do you get jacked up when you know the beat down is coming?  It’s a matter of choice.  Are you going to be getting crushed - or are you the one doing the skull crushing?  Only you can decide in that tiny little brain of yours. The brain controls all – so while your muscles are screaming from anaerobic hell, your mind still has the ability to push your tissue forward or allow you to wilt like a day-old orchid in the sun." - Brad Mcleod

West Shore United Rugby Club Wins EPRU Championship

Congratulation to all the young men of the West Shore United Rugby Club for winning the Eastern Pennsylvania Rugby Union (EPRU) Championship this past weekend! It was a pleasure working with Coach Robinson and all of the young men of the West Shore United. Keep up the great work fellas!

From Coach Sean Robinson below:

"Just wanted to let you all know that West Shore United Rugby won our league championship on Sunday.  We are playing this Sunday for the Mid Atlantic United States Championship.  If we win the match, we will be one of 8 U19 Club teams in the Nation that qualify for the National Championships.  Our fitness level was definitely a key contributor to our success on Sunday.  Thanks for the strong foundation you helped us build at Crossfit!"

Best Regards,

Sean

Below: West Shore United prepping for the upcoming season, making their own luck.......

WOD

21-15-9 For Time Of:

Power Snatch (60-70% of 1RM)

Box Jumps (30/24/20in. box)

*Focus more on technical proficiency and power/explosiveness during the WOD today moreso than your time, especially if you did "Murph" yesterday.

*Challenge yourself with box jumps - shoot for a height slightly outside your comfort zone.

“Someone who has true grit, and has the ability to persevere even in the face of adversity. Someone who’s not easily overwhelmed. This person must have a locus of control – which is the belief that you can control your problems – a sense of what happens to you is by your actions. A sense of mastery. You have to enjoy mastering challenges both mental and physical… they look at a challenge as an opportunity to improve themselves, as a way to endure.” - Dr. Mark Russell, retired Navy psychologist and U.S. Marine

Does the above quote describe a Special Forces Operator, or a CrossFitter? Definitely an SF operator, but we would argue both........

WOD

Given yesterday's historic event for this country and justice being served, a Hero WOD in honor of a SEAL seems appropriate, don't you think?

"Murph"

For Time:

1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Squats
1 Mile Run
*If you have a 20lb. vest, wear it.
*Scale this workout any way you need to - i.e. lower total run distance, reps, partition it, etc. Just get a great workout in honor of Murph and our country.

Medal of Honor Citation for Lt Michael Murphy

FOR CONSPICUOUS GALLANTRY AND INTREPIDITY AT THE RISK OF HIS LIFE ABOVE AND BEYOND THE CALL OF DUTY AS THE LEADER OF A SPECIAL RECONNAISSANCE ELEMENT WITH NAVAL SPECIAL WARFARE TASK UNIT AFGHANISTAN ON 27 AND 28 JUNE 2005. WHILE LEADING A MISSION TO LOCATE A HIGH-LEVEL ANTI-COALITION MILITIA LEADER, LIEUTENANT MURPHY DEMONSTRATED EXTRAORDINARY HEROISM IN THE FACE OF GRAVE DANGER IN THE VICINITY OF ASADABAD, KONAR PROVINCE, AFGHANISTAN. ON 28 JUNE 2005, OPERATING IN AN EXTREMELY RUGGED ENEMY-CONTROLLED AREA, LIEUTENANT MURPHY’S TEAM WAS DISCOVERED BY ANTI-COALITION MILITIA SYMPATHIZERS, WHO REVEALED THEIR POSITION TO TALIBAN FIGHTERS. AS A RESULT, BETWEEN 30 AND 40 ENEMY FIGHTERS BESIEGED HIS FOUR-MEMBER TEAM. DEMONSTRATING EXCEPTIONAL RESOLVE, LIEUTENANT MURPHY VALIANTLY LED HIS MEN IN ENGAGING THE LARGE ENEMY FORCE. THE ENSUING FIERCE FIREFIGHT RESULTED IN NUMEROUS ENEMY CASUALTIES, AS WELL AS THE WOUNDING OF ALL FOUR MEMBERS OF THE TEAM. IGNORING HIS OWN WOUNDS AND DEMONSTRATING EXCEPTIONAL COMPOSURE, LIEUTENANT MURPHY CONTINUED TO LEAD AND ENCOURAGE HIS MEN. WHEN THE PRIMARY COMMUNICATOR FELL MORTALLY WOUNDED, LIEUTENANT MURPHY REPEATEDLY ATTEMPTED TO CALL FOR ASSISTANCE FOR HIS BELEAGUERED TEAMMATES. REALIZING THE IMPOSSIBILITY OF COMMUNICATING IN THE EXTREME TERRAIN, AND IN THE FACE OF ALMOST CERTAIN DEATH, HE FOUGHT HIS WAY INTO OPEN TERRAIN TO GAIN A BETTER POSITION TO TRANSMIT A CALL. THIS DELIBERATE, HEROIC ACT DEPRIVED HIM OF COVER, EXPOSING HIM TO DIRECT ENEMY FIRE. FINALLY ACHIEVING CONTACT WITH HIS HEADQUARTERS, LIEUTENANT MURPHY MAINTAINED HIS EXPOSED POSITION WHILE HE PROVIDED HIS LOCATION AND REQUESTED IMMEDIATE SUPPORT FOR HIS TEAM. IN HIS FINAL ACT OF BRAVERY, HE CONTINUED TO ENGAGE THE ENEMY UNTIL HE WAS MORTALLY WOUNDED, GALLANTLY GIVING HIS LIFE FOR HIS COUNTRY AND FOR THE CAUSE OF FREEDOM. BY HIS SELFLESS LEADERSHIP, COURAGEOUS ACTIONS, AND EXTRAORDINARY DEVOTION TO DUTY, LIEUTENANT MURPHY REFLECTED GREAT CREDIT UPON HIMSELF AND UPHELD THE HIGHEST TRADITIONS OF THE UNITED STATES NAVAL SERVICE.

WOD

Deadlift

5-5-5-5-5

Then 5 Rounds for Time Of:

250m Row or Run

5 Squat Clean (165/110)

5 Handstand Push-Ups

*Scale load on cleans as needed. If you don't have a coordinated squat clean yet, break up movement into power clean, then do a front squat.

*For HSPU, either sub strict overhead presses at 60-80% 1RM, or a scaled version of HSPU.

This was epic...

250 meter Team Sled push/pull with 270lbs plus one team member riding.... uphill.

Sunday open gym Hours

Dan will be at the box today to get his workout in from 10:00am to 1:00pm.  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!

Post WOD BBQ