Skill

Kipping or Butterfly Pullups.  Athletes chooses movement and reps.
# Reps On the Minute for 15 minutes. 

WOD
3 rounds for time:

25 Burpees and push-outs (see video link below at the 1:20 mark)
25 Ballslams
25 Box jumps
100m Sprint

This Saturday at the 10am and 11am class we will host the http://31heroes.com/ WOD.  Please go visit the Website, and give a donation (get a tshirt) for this cause.  All proceeds will go towards the families of the 31 hero's that died August 6th 2011. 

Check out the WOD, it's pretty killer.  Its a partner WOD, which will be a good starting point for the Hopper programming starting next week. 

Skill:Barbell Turkish Getups 3-3-3-3-3 (Go heavy for all 5 sets)

WOD:15 Minute AMRAP of:
Run 200 meters
12 Turkish Get-ups (6 each arm) (1.5/1)

New Schedule

Also all Crossfitters, check your email inboxes for your username & password for our new membership software.  When you log in, check to make sure your billing address & credit card/bank info are correct. DO NOT MAKE ANY PAYMENTS AT THIS TIME. We will set up the automatic payments like before as soon as we verify everything is correct.  Any issues just send us an email: crossfit717@gmail.com.

WOD

Crossfit Total

Backsquat 1rm
Standing Strict Press 1rm
Deadlift 1rm

*in that order

NEW SCHEDULE STARTING NEXT WEEK!!!

-M-W-F- adding a 530am and 1130am crossfit class.  NO MORE 900am on those days!!!


-Hopper athlete get together-  Tomorrow after Open Gym.  If you can't make it, we'll fill you in after.  We'll be discussing programming, team building, and other plans.  Anyone interested in being on the team, coming to the event, or training like you would be, is invited.  If you have an idea, bring it to the table.  Remember, we want to have fun first and foremost.  But... we're going to kick ass doing it. 

WOD

Four Rounds For time:

10 Deadlifts (225/155)
10 box jumps (30/24)
10 Sledgehammer Tire Strikes
3 Tire flips
Run 800m

Starting next monday, 29 August 2011, morning class times at Crossfit 717 will officially change!

The new class times for Monday/Wednesday/Friday are 5:30am, 6:30am, 8:00am, AND a new lunch time class at 11:30am. 

Skill:
Push-jerk 3-3-3-3-3


WOD:
For time:15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

-"On September 3, 2011 CrossFit gyms across the nation and world will gather together to honor our heroes killed in action August 6, 2011 with a workout in an effort to raise funds for the families affected by this tragedy. All funds received will go to these families through the Navy SEAL Foundation, other like-organizations, & individual family funds." - http://31heroes.com/

Crossfit 717 will be joining the rest of the world that day in honoring those 31 hero's.  Click on the link above for more information. 

-We are going to be rolling out our new membership software within the week. You will be sent a user name & password to your email account. This will allow you access to your membership details, billing info, and allow to sign up for classes. You will also be receiving membership cards and key tags that you will scan each time you come in. Please send us an email at crossfit717@gmail.com to make sure we have your right email in the system.

-Also, for those that I have talked to about being on the Hopper teams and anyone else interested in possibly getting a spot, we will have a meeting this Sunday at the Box at 1pm (right after Open Gym).  We will discuss team member expectations, training regimes, and events.  I know we're all stoked about the Hopper.  The first step is getting all our heads on the same page.     

Skill
L-sits

WOD

AMRAP in 15:00
5 situps
10 ring dips
15 KB swings
400m run

*If raining, row 500m... or suck it up buttercup.

Skill
15 Minute Goat work. 

WOD:
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups

It looks like we're getting tons of positive feedback about the morning schedule change.  Again, just to clarify, this would eliminate the 0900 class, and replace it with a 0530 class.  Any objections to this, please please please let us know! 

- Check out the Upcoming Events page, and then get over to FGB6.org and register.  A large number of us, each raising a small amount, can make a huge difference in someones lives.  Get on board.   



Photos courtesy of Ireland Photography




Skill/Strength

Double-unders :30 on, :30 off for 15 minutes
*Do this skill work if you unable to string 25+ together.

Or

Back Squats :30 on, :30 off for 15 minutes (load is athletes bodyweight)
*Do this strength work if you able to string 25+ double-unders together.

WOD

For Reps:
Double under for 2 minutes
Air Squat for 2 minutes
Double under for 90 seconds
Air squat for 90 seconds
Double under for 1 minute
Air squat for 1 minute
Double under for 30 seconds
Air squat for 30 seconds

*Only wear a vest if your double unders are mint.

Morning schedule change?

717'ers,

We've had numerous athletes approach us requesting an earlier morning class.  Most people begin work at 8:00am, and a half hour is usually not enough to go home, eat, shower, and get there.   

We want to make sure before we change the morning classes that this will not completely ruin peoples WOD times.  We'd love to have these morning classes full, and we suspect the current hours might have something to do with it.  Again, like always, we're here for you.  Voice your opinion and let us know.

The morning classes may look like 5:30, 6:30, and 8:00am.  But, we won't change them until we get feedback from all of you.  If we do change, we'd like to begin next week.  So please, vote on the poll, talk to a coach, shoot us an email. 

Have a fantastic monday!

Skill
Power clean
3×3
Sumo deadlift high pull
3×5

WOD
A slight variation of the Crossfit Games Masters chipper...

For time:
Teams of two share reps
20 Handstand pushups
40 Wallball 20/14
50 Toes to bar
60 Power cleans 135/95
75 Burpees
90 Sumo deadlift high pulls 75/55

Open Gym 11am-1pm

Skill/Strength
Pick One:
200m OH barbell walk (athlete chooses weight on barbell)
or
3-3-2-2-2-1
Push Press


WOD

For Time:
400m Run
Accumulate 30 seconds of L-sits
200m Run
25m broad jump
400m Run
21 pullups
200m Run
7 tire flips
400m Run
21 KB swings
200m Run
21 GHD situps
400m Run

CrossFit 717 Shorts

Ok gang the demo shorts are here.  We have 2 style, the Men's Fight shorts and the Women's compression shorts. We can get the Fight shorts in a women's cut as well which are not as long as the men's style.  Sizing is as follows:  Men- same as your pant waist size, Women- S, M, L, XL.  Prices are $30 for the Fight Shorts (men or women), $18 for the Compression shorts.  There will be a sign up sheet in the box.  Payment is due before order will be placed.  I would like to get the order in by Friday September 2.

Front

Left 

Back

Front

Erins having a great time, while Kelly is doing some 1 arm pushups in the background... in a vest.      I'm pretty sure he sleeps in that thing.

Skill:
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
*Each rep should be HEAVY.  Work your way up to a good weight, and start your 1's, increasing weight each time.  If your not close to failing on the last 1, do another rep. 

WOD:
Complete as many rounds in 12 minutes as you can of:
10 OH Squats (50% 1RM)
200m run

Wendy showing off some amazing form with her Oly Lifts.



<<< Check out the "Upcoming events" page located on the left hand side toolbar.  We'll begin listing events as they come up. 

Next up is "Fight Gone Bad 6".  On September 17th, Crossfit boxes around the globe will be competing in the WOD Fight Gone Bad.  Each athlete participating in the WOD can register on FGB6.org, and join our Crossfit 717 team.  We'll be raising money for Special Operations Warrior Foundation and the Crossfit Foundation.  Take the time to check it out.  We all can survive 17 minutes of a WOD for our Soldiers, Sailors, Airman, and Marines fighting for us on a daily basis.

We also just got in a our demos of girls and guys workout shorts.  They're badass! We will be posting pics and prices by Sat and will be placing an order within the next 2 weeks. 

Now, on to the WOD...

Skill/Strength
Max distance KB farmers carry (2/1.5/1pd)

WOD

Tabata Row
Rest 1 minute
Tabata Push Press
Rest 1 minute
Tabata Deadlift
Rest 1 minute
Tabata Wallball Situp
Rest 1 minute
Tabata KB swing

*Athlete chooses weight

My goal is #225 by September 1st.  Progress is slow, but steady.  What's yours?  You can accomplish a lot in two weeks.  Think about it today, and lets get at it. 

 

 

HAPPY BIRTHDAY JAMIE B!!!

 

Skill

Weighted Ring dips

5-5-5-5-5

WOD

8 HSPU

17 Chin-ups

20 Sit-ups

11 Thrusters (115/75)

26  Double Unders

11 Thrusters

20 Sit-ups

17 Chin-ups

8 HSPU

Skill:
Run 1 mile for time.

WOD:
717's Jailbreak!
4 rounds, each for time:
Two 15' rope climb
Clear 4' wall
Clear 8' wall
Row 250m
Jump on tire, jump in tire, jump on tire
20" box jump
Jump on tire, jump in tire, jump on tire
20" box jump
3 tire flips
100m Prowler pull (185/135)

Complete entire course as fast as you can and time each round. Rest as needed between rounds. Add times together for total score.

2011 Mid-Atlantic Hopper. 
The Mid-Atlantic Hopper is a CrossFit competition open to all skill levels.  This year they hope to have a 45 yr old and over division in addition to the Open Men & Women's divisions.  We have 2 teams competing as well as several solo athletes.  Registration for the Hopper opens up today at 12pm.  Cost is $75 for individuals. Check out : http://www.midatlantichopper.com/ for details. 

Now onto todays WOD...

Skill/Strength

5 rounds
1 Rope climb (use a different foot clamp, wear a vest, or use all-arms in an L-sit)
15 GHD situps/Back ext. (switch between situps and back ext's after each round)

WOD

AMRAP in 15:

10 Wallballs (20/14)
10 One-arm pushups (5 each arm)
10 V-Ups

OPEN GYM TODAY 11am - 1pm

There will be Open Gym today from 11am until 1pm. 

WOD

For Time:

25 Walking lunge steps
20 pullups
50 Box Jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettle swings, 2pood/1 pood
30 Sit-ups
20 Hang squat cleans, 30/20 pound  DB's
25 Barbell Good Mornings 45/30
30 Wall ball shots, 20/14
3   Rope Climbs ascents

Skill/Strength
5x
3 snatch DL's
3 Hang power snatches
3 OH squats

WOD

800m run
"Isabel"
30 Squat Snatches (135/95)
800m run

Matt Cutts: Try something new for 30 days | Video on TED.com

Matt Cutts: Try something new for 30 days Video on TED.com

Skill: 

5 pistols each leg x 5 sets

WOD

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

 

 

Skill/Strength

Split Jerk
5-3-3-2-2-1

WOD

5 rounds for time of:
-5 Clean and Jerks (135/95)
-10 Hammer Strikes (five each arm)
-Stop sign sprint

*Use split jerks for the WOD
*Scale up the Clean and Jerks if your focus is on strength.  Dan agrees...

  

Skill/Strength

Weighted Pullups or Muscle-ups.  Athlete will choose one or the other, the reps, and load (if desired).  On the Minute for 15 minutes.  ex: 2 MU's on the minute wearing a 20 lb vest.  Or, 5 Pullups on the minute with dumbell between feet...

WOD

3 rounds for time of:
400m Run
21 KB swings
14 C2B Pullups
7 Hand-release Push-ups

WOD

Skill
 3 Rounds:
10 Ring Dips
5 Front Squats
20 Double Unders

*Not for time.  No subbing double unders.

WOD

Complete 12 Rounds For Time:

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

*Compare to April 7, 2011

Open Gym from 11:00-1:00 today

WOD

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

WOD

For time:

"The Seven" Seven rounds of:

• 7 Handstand push-ups
• 135 pound Thruster, 7 reps
• 7 Knees to elbows
• 245 pound Deadlift, 7 reps
• 7 Burpees
• 7 Kettlebell swings, 2 pood
• 7 Pull-ups

Party and April and Angel's place tomorrow

Tomorrow night, starting at 8pm.  BYOB.  We'll post the address in the Box, or you could call, text, or FB message Angel. 

Skill/Strength
9-7-5-3-1
OHS

WOD

20 Min. Amrap

200m weighted run (small block)
Wallball (20/14)
200m weighted run
Power Snatch (75/50)
200m weighted run
Box Jump (24/20)
200m weighted run
Calorie Row
200m weighted run
KB swings (1.5/1pd)

*details to follow...

WOD

Skill/Strength
With the time left after the WOD, do 3 rounds of 3 weighted pullups, 5 strict pullups, and 7 kipping/butterfly. 

*(advanced---- Do not drop off the bar during the round)

WOD

Crossfit Games Saturday Event 4 WOD

For time:
5 Muscle-ups
245(165) pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 50 yards
5 Muscle-ups
245(165) pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 100 yards
5 Muscle-ups
245(165) pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 150 yards
5 Muscle-ups
245(165) pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 150 yards

*Deadlifts are done standing on 45lb plates

WOD

Angel getting her 1st... and 2nd pullup!! 

Skill/Strength

Max distance handstand walk

(Yeah... straight from the Crossfit Games.  Have fun!)

WOD

Stop sign sprint
20 Toes to Bar
20 Sumo DLHP, 95lb/65lb
20 HSPU's
20 Walking Lunge Steps with KB overhead (10 RH, 10LH) 55lb/35lb
Run 1200m
20 Walking Lunge Steps with KB overhead (10 RH, 10 LH) 55lb/35lb
20 HSPU's
20 Sumo DLHP, 95lb/65lb
20 Toes to Bar
Stop sign sprint



My Nephew... 2029 Crossfit Games Champion



WOD

 

Skill/Strengh

Every 30 seconds
Perform 1 Power Clean & Jerk every 30 seconds for 10 minutes.
*Use 75-80% of 1 RM

WOD

Complete 6 rounds for time:
3 Push Presses @ 75% of 1 RM
10 Alternating Lateral Ball Slams
1 Rope Climb

*For alternating lateral ball slams, face straight ahead, rotate at your torso to slam the ball on your side. Alternate every rep for 10 total, 5 right, 5 left.

8am and 9am classes canceled today!!!

Sorry morning crew, but there will only be a 630am class this morning. 

WOD

WOD

"Barbara"

5 rounds, time each round:

20 Pullups
30 Pushups
40 Situps
50 Squats

Rest precisely 3 minutes between each round

Scaling Options:

Opt 2: "B-lite"
10 Pullups
20 Pushups
30 situps
40 Squats

Opt 3: "Barbie"
5 Pullups
10 Pushups
15 Situps
20 Squats

*Compare to December 29, 2010