Crossfit 717 Training from CGD on Vimeo.

Skill
Goat work

WOD

 “Bradley” 

10 RFT of: 
100m  sprint
10 Pull-ups, 
100 m sprint
10 burpees
rest 30 sec

 We will be holding normal classes at the Box this morning,  however be smart and be careful!

 

Strength

Hang Squat Clean 2-2-2-2-2, Press 4-4-4-4

WOD

AMRAP in 12: 

21 D/U

7 Ring Dips

Kara has asked me to let everyone know that she is going to begin doing massage therapy and small yoga classes from her home.  She's offering a discount to all our members.  She's equipped with an infrared heated humid room that has bamboo floor and will teach alignment based Vinyasa flow yoga.  

Its great for increasing strength and flexibility, and also for eliminating toxins.  

If anyone has attended Kara's yoga classes or seen her WOD at the box, you know how great she is in everything she does. Her contact information will be at the box. Give her a call or email to schedule.

Skill/Strength

8x2 @65% of 1rm box squat

or

50m (there and back) Prowler pushes x5

*Pick the opposite of what you did Monday.  Performed after WOD

WOD
800m Run w/Medball  (20/14)
100 Box jumps (24, 20)
800m Run  w/Medball (20,14)

We blocked off 10 hotel rooms for the Hopper weekend, 11-12 November.  You can book them through November 1st, or until they're all reserved.  They're at a discounted rate, so if your planning on competing or coming to watch, grab one while you can.  Here is the hotel info:

Check-in:11-NOV-2011

Check-out:13-NOV-2011
Hotel Name:Hampton Inn & Suites Arundel Mills/Baltimore
Hotel Address:7027 Arundel Mills Circle
 Hanover, Maryland
 Zipcode - 21076
Phone Number:1-410-540-9225 

WOD

“Brandon’s Bad Day”

3 Rounds For Time Of:

15 OH Squat (95)

15 L-Pullups

15 Split Jerk (95)

15 KTE

15 Hang Clean (95)

15 Back Extensions (25lb. plate)

Well done to Rich French yesterday for being the only athlete to do the WOD as Rx'd!

Skill/Strength

DL 3x3 @ 70%, 80%, and 90% of your 1RM

WOD

25 Deadlifts (225,155)

50 Pull-ups

25 Deadlifts (225,155)

*Shoot for above 50% of your 1RM for WOD

 Check out "Beyond the Athlete: Chief Jason Umberger" in yesterdays Station 717 post!

Skill
Tabata DU's (after WOD)

WOD

7 Rounds:
Every 3 mins complete: 400m run, 12 T2B

Endure for a Cure 2011 went great!!  Check out more photos on Station 717.

Skill/Strength

If raining: 8x2 @65% of 1rm box squat before WOD

No rain: 50m (there and back) Prowler pushes x5 after WOD

WOD

AMRAP in 20 of:

10 WB

20 Box Jumps (24/20)

30 KBS (1.5/1)

"Endure for the Cure"

Crossfit 717 style

Today we'll come together as a community to support our friends and families who have suffered or are suffering from Breast Cancer.  Please come join us for a special WOD today at 10am or 11am.

One requirement: Wear pink! 

WOD

"Grace"

For Time:

30 Clean and Jerks (135, 95)



Skill
5k Run (after wod)

WOD
 21-15-9 reps of: DL (225, 155), OHS (135, 95)

Skill
Max rep Muscle-ups x4
or
Max rep Dips x4
For every set of Dips, do that same number of C2B pullups

WOD
5 rounds:
400m Run
7 Front Squats (70% of 1RM)

Reminder

Endure for a Cure

"Grace"

This Saturday, 10am & 11am classes

Must wear pink.  All proceeds from shirt and wrist band sales go directly to the Susan G. Komen Breast Cancer foundation.  Please invite anyone you'd like (try to explain to them what a Clean and Jerk is first)

 

Skill
Power Clean (take 10 mins to establish 3RM)

WOD
For Time:
12 Handstand Push Up
2 Power Clean
10 HSPU
4 PC
8 HSPU
6 PC
6 HSPU
8 PC
4 HSPU
10 PC
2 HSPU
12 PC

“Beyond the Athlete”: Maria Bruno on Station 717.

If the WODs seem like they're getting a little more intense, your right.  The Mid-Atlantic Hopper is soon, and we're starting to gear up to get you guys ready. 

Please pay close attention to your eating, sleeping, and mobility over the next couple weeks.  Remember that these WODs are all scalable.  Even the best Crossfit athletes walk in the Box and take  "easy" days.  We know not all of you are training for the Hopper, and don't expect everyone to treat each WOD with that same level of intensity.  Scale what you need to, and live to WOD another day!

Beginners:  Please remember to sign up for your classes at least one week in advance.  They fill fast, and we want you to get the spots you want.  Thanks, and keep up the great work!!

Skill/Strength
Row 300m x6, 1 min rest (do after WOD)

WOD
For Time:
100 Squats
80 sit-ups
60 Box jumps (24/20)
40 KBS (1.5/1)
20 Thrusters (95/65)

From the archives

Skill: 
barbell work

WOD

"Painstorm"

In 20 minutes, using 155/105, accumulate as many points as possible using the following schedule:
Snatch = 10 points
Thruster = 5 points
Ground to OH = 4 points
Squat Clean = 3 points
Deadlift = 1 point

(Use one load throughout the entire WOD.  Scale as necessary, but No scaling during WOD.)  Have fun.

As always, Sean doesn't fail to provide some amazing insight and advice on Station 717.  Make sure you check that page and get involved.  Leave comments, links, and stories.  

The Crossfit 717 Community Online.  Station 717. 

SKILL/STRENGTH
Front Squat (work up to a heavy set of 3)

WOD
5 Rounds for time:
400m run
50m OH Walking lunge (45/25lb plate)
25 Burpees

The Breast Cancer Awareness shirts are in!!

$20 per shirt

$5 for a wrist band

All proceeds will go directly to the Susan G. Komen Foundation

SKILL

3 x 20 unbroken C2B pull-ups (banded if necessary), 3 x 10 unbroken HSPU (any scale allowed).

WOD
AMRAP in 12 mins of:
10 Push-ups (games style)
20 squats
30 D/U’s

SKILL/STRENGTH
Work up to a 1RM Hang Squat Snatch

WOD
AMRAP in 20:
10 Cleans (135/95)
10 WB
10 T2B

SKILL
Heavy OHS
5-3-3-3-1-1

WOD
5 Rounds for time of:
12 OHS (75/55)
7 Burpee Box Jumps (20")

Make sure to Check out "Beyond the Athlete: Jason Weller" on Station 717!

SKILL
Strict Press: 2 reps on the minute for 10 minutes (start at 60% 1RM and go up from there)

WOD
AMRAP in 12:
175m run (short block)
8 Jerks (135,95)
1 rope ascent

Congrats to Mike C. (Sunshine) on completing the 100 Days of HSPU challenge.  Great job Sunshine way to go!!



WOD:
1-2-3-4-5-6-7-8-9-10 reps of:
Cleans (155, 105)
Muscle up.

Crossfit 717 Gone Pink

 

October is Breast Cancer Awareness month.  To many of us, this is near and dear to our hearts.  All of us probably know or knew someone who was affected by this disease.  All during this month, there are tons of fundraisers you can get involved in, Crossfit and non-Crossfit alike.  But, we'd like to do our part too.

 

Saturday, October 22, 2011

"Grace"

30 Clean and Jerks for time (135/95) 

Both Class times

The only requirement is to wear something pink.

Over the next two weeks, we'll be selling:

$5 -Pink wristbands from the Susan G. Komen Foundation

$20- Pink "crossfit 717" shirt

All proceeds will go directly to the Susan G. Komen Foundation

Please come out and join us!

Remember to check out Station 717 for up-to-date articles, information, and events concerning you guys, the Crossfit 717 community!!

SKILL
Run or row 10 x 30 sec on/ 30 sec off (after WOD)

WOD
3 RFT: 
10 Thrusters (115,85)
300m Row

SKILL
10 x Skin the cat + Back lever

WOD

 10 RFT of: 
4 Strict pull-ups
4 HSPU
12 sit-ups
12 Pistols (6 ea leg)