Better Body Challenge Day 16

The Crossfit Games Open is right around the corner!!! You can go on http://games.crossfit.com/ and create your log-in.  Registration starts tomorrow, with the first WOD dropping on the February 22nd.  I encourage everyone to participate.  We'll be hosting the Open WODs at the box as soon as they release.  Be a part in the evolution of your sport!!

Competing Well
By: Mike Mckenna of Mckenna's Gym

And the last workout of January 2012 is....

Skill/Strength

Run one mile for time

WOD

"Barbara"

Five Rounds:

20 Pullups

30 Pushups

40 Sit-ups

50 Squats

Rest 3" 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

Better Body Challenge Day 15

Half way through the 30 Day challenge!! 

All the Best of the Box entries were read last night, and the winner is... 

See the Picture and time posted above the check-in kiosk!!

Best of the Box Challenge for this week is

As Many Reps as Possible in 2 minutes of: 

Burpees

*Athlete must go chest to ground, and touch a ring approx. 6" above tip toe reach.  

Submit your entry by close of business next Sunday!

Kelly, Tudd, and Tim C., 6hrs into their Saturday 8hr WOD!  See their full days itinerary on our FB page. 

Strength

(After WOD)

5x50m Prowler sprints (270/185)

Have each timed.  Attempt to stay within 10 seconds of best.

WOD

4 Rounds, each for time of:

15 Deadlifts (body weight)

10 Front squat

5 Floor Presses

Rest 60 seconds

Better body challenge 14

Open gym today from 10-2.

Better Body Challenge Day 13

Great Team WOD last night! Here's what we did:

Team of 4 must complete for time:

100 Bear Complex (75/55)

200 Box Jumps

200 KB swings (16kg/12kg)

Run 100m w/KB

200 squats

Run 50m w/KB

200 Shoulder to OH

Run 100m w/KB

2k Row

All the Teams completed it in 30-35 minutes.  Great all out effort.

Next Saturday is the St. Valentines Day Massacre at Crossfit Hershey.  Registration is already closed, and 75+ athletes from all over central PA are signed up.  If you would still like to be involved, we're looking for judges.  If you're interested, let me know (Dan).

Today and Tomorrow are the last days to get your entries in for the Best of the Box challenge for this week.  You'll have a chance today to get a score during the Skills.

Sunday Open Gym will be from 10am-2pm again. 

Skills

5 rope climbs.  Attempt to reduce number of pulls to top by at least 1 between first and last sets.

Do a max Handstand hold between each climb.

WOD

Five rounds for time of:

4 TGU's (2 each side @ 2/1.5)

8 pullups

16 Sledgehammer swings (8 each side)

Short Block Sprint

Better Body Challenge Day 12

 

 Team WOD Tonight at 6pm!

Morning and Lunch WOD:
Skill/Strength
Do 3-3-3 box squats at 65%
Then backsquats 2-2-2 at 85%

WOD
Run 400
21 Deadlifts (225/155)
21 Box Jumps
Run 400
15 Deadlifts
15 Box Jumps
Run 400
9 Deadlifts
9 Box Jumps

Better Body Challenge Day 11

Registration for the St. Valentines Day Massacre at Crossfit Hershey will close TONIGHT at 12pm!!!
Register HERE

There has been a change in the parking for Crossfit 717.  Please do not park in the State Street Plaza parking lot.  Doing so can cause your car to be towed.  Please utilize our parking lot, the alley way, and State Street.  Also, the parking lot behind our building (the fence store) can be used for the afternoon classes.

The Best of the Box challenge has some strong entries last night!  Remember, you have until the end of the Open Gym on Sunday to get your entry in.  

*Team WOD Friday, 6pm*

Strength
Barbell Turkish Get up.  Work up to a 2rm for each side.

WOD
12 Minute Amrap:
6 HSPU
9 Ring Dips
12 Flutter kicks (4 count)

Better Body Challenge Day 10

 

Lunch time classes are now 12-1pm!!!

This weekend will be almost two weeks into the BB challenge.  Let's make the 6pm Friday class a killer team WOD.  I'd love for all the BB challenge participants to come out for a group photo.  Old Galic Rugby starts at 7pm in the box, so we'll move the usual after Team WOD party to a local Paleo friendly establishment. 

WOD
For Time:
12 Power Cleans (165/115)(Scaled is 70% of 1RM)
1 Pullup
11 PC's
2 Pullups
10 PC's
3 Pullups...
(you get the drift)
...10 Pullups
2 PC's
11 Pullups
1 PC
12 Pullups

*Rx+ is Muscle Ups and bodyweight Power cleans

Strength
After WOD:
Deadlift
80%x4, 85%x3, 90%x2 (3)

Better Body Challenge Day 9

 Crossfit is hard.  It's a physical challenge no matter what caliber of athlete you are.  It's a mental challenge no matter your background.  From beginners to seasoned Crossfitter's, the questions still comes up.

How often should I train??

by Crossfit Impulse

Skill/Strength
5x5 Glute Ham Raises
20 DU's between each set

WOD
12-10-8-6-4-2 of:
Pistol Squats (R)
Pistol Squats (L)
KB Swings (24/16)

Better Body Challenge Day 8

"Double Unders Karen"- Garage Games

Here we go!!!  Starting week 2 of the BB Challenge.  For some, this week will be the toughest.  The Paleo switch may start to take a toll on performance levels and energy.  Stay strong and stick with it.

Start your week off by reading Erin Vromans Blog, "Pushups and Carrots", Sean Ireland's Blog "Station 717", and visiting the 717 FB page.

If you look in the left sidebar, you'll see a 717 Best of the Box Challenge.  This will be a weekly competition between all the athletes in the Box.  It's not mandatory, and there are no prizes besides bragging rights, a pic of your ugly mug up in the box & website, and having fun.  I'll post something new every Monday, and you'll have until the following Sunday at Open Gym to prove you're the Best of the Box! 

Here are some simple rules:

-This has to be viewed live and in person by any CF 717 athlete, and your submission has to be signed by you and the witness.  Your mom can't call me to say she witnessed it unless she has video.
-Has to take place at the Box, unless you have video.
-I need a Picture of you.  I'll either creep your Facebook and steal one, or you can send me one you'd like the world to see.
-Unlimited attempts per week on your part (practice all you want), but when you hand in your score, that's it.  So make it good.   
-Rules for each challenge may change depending on how my Sunday nights going ;-)

I'll get a submission box up by tomorrow nights CF classes.  Let's have fun with this.

Starting this Wednesday, the 1130AM class will be moved to 12pm.  Sorry if this causes any inconvenience.

Have a fantastic Monday.  See you in the box.

Skill/Stength
Push Press
70%x5, 80%x5, 90%x5, 100%x5, 105%x3-5, 110%x3-5 of 1RM strict press

WOD
4 Rounds for time:
6 Thrusters (115/85)
9 Hand release Burpees
12 Windmills (6 each side @1.5/1)
24 barbell hops

Open Gym

Today's Open Gym will be extended from 10am-2pm.

The new date for Pauls Mobility Clinic will be Feb 11 2012.   

Mobility clinic postponed!!

I just drove from the box to Colonial park and back. The roads are pretty crappy.  PennDot is just getting out there now to clean things up.

We decided to postpone the Mobility clinic until Feb 11th.

I will be at the box from 9-12 for an Open Gym.  No need to rush now to get in now.   

Also, there will be Open Gym from 10-2 tomorrow.  Good time to work on your in-box goals!!

See you soon. Stay safe out there!

WEATHER

As always, we're concerned about everyone's safety.  We're holding off for another hour or so to see how the roads turn out and if the snow lightens up. 

If we decide to cancel the Mobility Class, we'll have an open gym format from 9-12. 

Stay tuned for updates on the homepage and Facebook. 

I'll ask a couple questions on FB to get everyone's input. 

BB Challenge day 5

Vote on the poll for next weeks lunch time class change up.

Mason and Carmen on the Snatch ladder

 To boom, or not to boom

by Mike McKenna

We'll be extending Open gym hours this Sunday from 10am-2pm.  We'll see how the response is and possibly make adjustments to allow for more time in the following weeks.

Remember to reach out for support during this 30 days.  We're on Facebook and available by phone and email.  Reach out to other athletes and get some ideas and motivation.  February 4th throwdown at Hershey isn't far away.  This will be a good experience for athletes looking to get into the competitive atmosphere.

Don't forget about Pauls mobility clinic tomorrow.  Check out the flyer from yesterdays post.

June 9, 2012

Strength

Find new front squat 2rm.

then...

do 3x3 at 80% of failed 2rm

WOD

3 rounds of 3min AMRAP:

10 wallballs

10 SDHP (135/95)

10 T2B

2 minute rest between rounds

*400m run penalty after wod for every round finished more than 15 reps below best.  Don't game it.

BB Challenge day 4

Friend us on facebook and get involved in the BB Challenge group.  Get some recipes, ask questions, and give each other some support! 

Kara and Mike have offered to head this up.  It will be a team bike ride on 9 June 2012, and anyone is invited to join.  There will be a 25k, 50k, and a 100k ride.  We know that there are plenty of riders in the box and are excited to get a team in there.  More info coming shortly.

Register here

and look at more information here

Strength

After WOD, 5x50m low handle prowler pushes (250/160)

WOD

A Ladder, For Time:

10 OH lunges (125/95)

20 Ball slams

30 Push Press (125/95)

40 Box Jumps 

100 DU's

*the ladder peaks at 100 DU's, then goes back to box jumps, then push press, etc.  So, you start and end with 10 OH lunges.

BB Challenge day 3

The time for the lunch time class today is 12-1pm instead of 1130-1230pm.  Sorry for the inconvenience.

A couple quick notes:

Boggs made a FB page for the BB challenge.  If your not friends with one of the coaches on FB, you may not receive the invite.  Look us up, and we'll get you on.  Let's stay in this together.  All of us have a challenge we're fighting for over this 30 days.  It may be a little different, but together, nothings impossible.  Also, give one of us your 30 day "in box" goal.  Pullup, Snatch, Muscle up... just decide on one thing.  Put your name and goal on the board, and we'll get it done.

Pauls mobility clinic:  Anyone is invited, but if you are not Crossfit class member at CF 717, we ask that you donate $10.  All proceeds will go to Pauls charity of choice, the Wounded Warriors Foundation.  Remember, this Saturday, from 9-12ish, with a WOD. 

717 Gear:  We're taking orders for Hats ($20) Beanies ($15) and Sweatshirts ($35) until this Friday, 20 January.  Check them out in the box and place your order.

Skill/Strength
5 rounds untimed:
5 Strict Pull-ups (weighted)
5 Kipping/Butterfly Pullups or Muscle Up's
5 Ring dips (weighted)

WOD
5 rounds for time:
5 Floor presses (155/115)
5 Floor Wipers
5 Power Cleans

Better Body Challenge Day 2

The energy surrounding the Better Body Challenge is incredible!  Over 43 athletes have signed up, got there BF% checked, took pictures, and are ready to tackle the next 30 days.  Almost all the athletes that did the CF total yesterday and today had a PR!! 

That said, today will be the last day to get your WOD's done.  We have everyone's BF% tallied, and are waiting for the last couple people to get their WOD's complete before we send out the information.  You'll be receiving an email this afternoon with your individual %, WOD numbers and times, "before" pics, and some other goodies.  Please make sure your email in Zenplanner is up to date.

Pauls Mobility Clinic

This Saturday, starting at 9am until 12pm (estimated end time)

The clinic will end with one of Pauls WODs.  If you been around long enough you know what that means.  Be prepared for anything.  I'd bring something warm to wear just in case.

February 4th Throwdown @ Crossfit Hershey

"The St. Valentines Day Massacre"

9am-3pm

Register Here

 Want to sport some new Crossfit 717 gear?

Well, first off you could win the BB Challenge, or, you could just order some.

Sweatshirts will be $35.  Ball caps $20 and Beanies $15.  Both ball caps and beanies will be available in either white or red stitching with the logo on the front and "Never Quit" on the back.

We'll be taking orders until this Friday.  The order sheet is on the front desk.

Skill/Strength
5x5 KB Snatch (each arm)
20 DU's between each complete set

WOD
Amrap 12:
10 Burpee Box Jumps
10 Bulgarian split squats left (w/ KB held to chest)
15 KB swings (1.5/1)
10 Bulgarian split squats right

Welcome to Day 1 of the Better Body Challenge!

Remember you're not alone in this.  You have 34 fellow 717 members joining you for the same cause.  To be better, healthier you.  We're working on a FB page so you guys can all connect and support each other.  I'll link that up as soon as it goes live.

A special thanks goes out to Erin Vroman and Jamie Chrispen who came out yesterday to help out with the BB Challenge.  Jamie spent all morning getting the womens BF% measured, and is even offering to do it today at the 1130am class if you happened to miss yesterday.  Erin, who's Paleo blog is now located in the top right corner of the Home Page, shared her experience and gave tons of great advice.  

THANKS!!!!

Congrats to all our athletes from PA's fittest this weekend.  Despite the freezing temps, we put our game faces on and did incredible.  We easily took Mens and Womens first place in the scaled division (Aldo and Bekah)

Jason K., Healy, Mason,  Malcolm, Carmen, Karen P., Sandi, and Jamie C. all gave a great showing, and either came out with new PR's or a new drive for competition.  It brought out some amazing performances in all you athletes. 

We're proud of you!!

WOD

Perform 3 Cycles For Time Of:

5-4-3-2-1 Of:

Deadlift (Use 70% of 1RM)

Handstand Push-Ups

Pull-ups

Rest 2 minutes between cycles.

*All athletes in the BB Challenge, complete your Crossfit Total, then do

For Time:
500m Row
40 squats
30 situps
20 pushups
10 pullups


Write your score for each on the whiteboard. 

Better Body Challenge check In!

We will be opening the doors at 10am for people to come in and start getting the BF% checked and recorded, and pictures taken.  I'll be at the box today until 2pm for the late risers. 

The Challenge WOD can either be done today or tomorrow.

Good luck to all our Garage Games competitors today.  Jamie Chrispen had a last minute surprise entry into the scaled division!!  You guys are going to do awesome!

I'll try my best between all the craziness to get those updates on twitter and facebook in.  Keep posted.

Please check over the past weeks post for the latest information on the Better Body Challenge, the St. Valentines day Massacre, and Pauls Mobility clinic.  Have any questions?  Hit us up on Facebook!

Stay warm.

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

*scaling versions are 25-20-15-10 or 20-15-10-5

Schedule change for Tomorrow!!

The 11am Crossfit class tomorrow is cancelled so all the coaches can get over to Allentown to support the Garage Games athletes!!

The 9am Beginner and 10am Crossfit Class are still on!  

Welcome back Jared!

Garage Games 2011

Aldo, Jason K., Healy, Mason, Karen, Sandi, Bekah, and all their fans will be heading to Allentown for the PA's Fittest competition at Crossfit 610 tonight or tomorrow morning.  

We're meeting at the box around 545am.  If you want to carpool, get hooked up on CF717 Facebook page.

I will be doing my best to keep everyone up to date on Twitter (@717Crossfit) and on Facebook. 

Better Body Challenge

Last couple days before we get started.  Still on the fence?  What if you're already lean, eating healthy (let me decide that), and going hard at the box?  

We still want you to do this.  The 30 days could be for anything.  Get your Muscle Up, body weight Snatch, or Run a 5k.  We can help get you there.  I'll give you a 30 day plan to follow on top of the WODs.  If you want it, make it happen.

Strength/Skill
Snatch Balance
3-3-2-2-1-1-1-1

WOD
3-6-9-12-9-6-3
Unbroken Wallballs (20/14)
Power Snatch (135/95)
Ab-mat situps

Stuff coming up...

 It's getting close!

The "Better Body Challenge" begins this Monday.  The staff will be at the box at 10am to take pictures, BF%, and answer any questions. 

At 11am we will have a nutrition talk, explaining various diets.  So come with your questions.  The $5 entry fee can be paid anytime between now and Monday.  Once the 30 days begin, entry to the challenge is closed.

Again, the winner will be up to the CF717 community.  Prizes will be given to the top three men and ladies.  Not only will you lose weight and feel better, but you can walk away with a some cash and other cool prizes. 

Don't think this is purely a weight loss contest.  Overall improvement will also be taken into account, such as time dropped on the WOD.  We encourage everyone to participate.  

January 21st

Mark the Calendar for Paul's Mobility seminar at CF717 at 9am.

February 4th

First Annual St. Valentine's Day Massacre @ Crossfit Hershey from 9am to 3pm.

This is will be the areas very first throwdown between all the boxes.  You won't wanna miss it.

Sign up here

Registration

There will be a Rx'd and Scaled division. 

 

Skill
Muscle ups

WOD

3 Rounds

250M Row
10 Pushups

5 minute break

10-9-8-7-6-5-4-3-2-1
KB swings (2/1.5)
DU x 2 Unbroken (20-18-16…etc.)
Pullups

 

Today's lunch time class is bumped back a half hour, from 12-1pm.

Better Body Challenge:

First weigh-in, pic, and BF% check. Sunday, Jan 15 @ 10am

Nutrition information at around 11am.

Please bring in $5 entry any day this week to participate.

I'll be posting live via twitter on the Garage Games this weekend.  The handle is Daniel Dutcavich @ 717Crossfit.  

More to come today... but now, onto the WOD.

Strength

(squat) Clean and Jerk ladder

 1 C&J every 30 seconds for 10 minutes.  

start at 60% of 1RM and add weight each set.

WOD

"Elizabeth"

21-15-9

Clean (135/95)

Ring Dips

PA's Fittest WOD's released

http://www.thegaragegames.com/events/second-annual-pas-fittest/

click on the "news" tab.

Dan will be at the box tonight for the competitors to help work on the Oly lifting (snatch and "squat clean" thrusters)

Tony Fiore Birthday WOD

Happy 29th Birthday Fiore!!!

"The 5-OH"

5 Rounds for time of:

Short block sprint with KB (1.5/1)

Over Hurdle

2 TGU's (right arm)

9 Burpee pushouts

2 TGU's (left arm)

9 Box Jumps

Climb over wall

 

Wednesday, 1/11/12, 1130 Crossfit class will be from 12-1pm instead of 1130.  Sorry for any inconvenience this may cause!

The Better Body Challenge

Start Date: January 16, 2012

We will be taking all entry fees this week.  This Sunday, we will be measuring everyones BF%, taking pictures, giving out packets, and talking nutrition with recipes and meal planning.  All our CF members are welcome to attend.  If your participating in the challenge, you must attend.  

PA's Fittest:  Allentown PA, Crossfit 610

Saturday, January 15, 2012 

PA's Fittest Comp

We will have a live twitter feed going so everyone can keep up with all our athletes competing.  We have a big showing, including (I apologize to anyone I forget... it's late): Aldo, Kelly, Jason K., Bekah, Mason, Sandi, and Karen.

Strength

Clean 50%x2, 60x2, 65x2, 70x2, 75x2, 80x2, 85x2

Back Squats 60%x5, 70x5, 80x3, 90x3, 90x3, 90x3

* Yes, this is the same as the last two Mondays.  Your eyes do not deceive you.  These lifts should not take more than a half hour to complete.  Please prepare your percentages (off your 1RM) before you come into the box and be ready to work.  

One part of the mental barrier we talked about before is getting another rep.  When you struggle for the 2nd backsquat, how much do contemplate doing the 3rd to complete the set?  What are you thinking of?  Tight back, Big Breath, Butt back, Knees Out?  There are a hundred things that could be going through you head.  Maybe it's "I can't do this... It's heavy...."  

The Clean and Backsquat both require similar things.  Envision yourself completing the movement before you get setup.  This not only builds self confidence, but eliminates all the "overthinking" that happens when on the bar.   2nd, make sure your setup is perfect. Feet and shoulders are in the right place,  grip is good, back is tight.  Get into a routine.  Shake the bar.  Get aggressive.  

3rd.  Breath.  

4th.  Execute movement.  

Lifting heavy and regularly will take your fitness and fortitude to the next level.  Getting your third rep will become equivalent to doing Fran 5 seconds faster than last time.  Enjoy these.

 WOD

For Time:

20 – 15 – 10 – 5
Back Squat (135, 95)
K2E

*3 burpee penalty for breaking up backsquat set.

* Knees to elbows does not mean knees to triceps

Strength

12 minutes to find a 3RM thruster.

WOD

16 minute AMRAP. Team of two.

One athlete works at a time.

3 HSPU

5 Front Squats (115/80) (Rx+ 135/95)

7 situps (anchored by your partner) (Rx+ GHD situps)

Breaking the mental barrier – By Josh Bridges

Reposted from Rogue Fitness's Atheltes Blog The mind is a powerful thing, it can help you get through tough times, or it can cause you to crumble like Greg Norman in the ‘96 Masters. The  strong learn how to handle and  control their mind when it starts to rant, rave and tell you to stop what your doing. The weak let it take over and OWN them.

Is it possible to develop strategies to break your mental barrier?  Absolutely. I prevent this little boss in my head from taking over in a couple of ways.

“One more rep.”

When that voice inside your head is screaming at you to “put down the barbell” or “get off the bar,” you fight back with one more rep. Completing just one more rep when everything inside of you is telling you to stop is a sure way to grow your mental muscles, and the next time you might do two more reps. Over time, this builds and you begin to control that voice.

Small Goals.

When I am in the middle of a workout, I always have small goals in my head. Small goals add up to big goals. For example, if my workout calls for 30 heavy thrusters, my first goal might just be to get to 5 thrusters.  When I get to 5 and still feel good, I start thinking, “good, I’ll do 5 more without rest,” and when I get to 10 and start to feel fatigued I might just talk myself into “two more.” But at 12, I might use the “one more rep,” and then do it again.  After a few “one more rep” goals, I am at 16 or 20 . . . and all of a sudden I might be close enough to 30 to either take a quick break and knock out the rest in one set, or even finish it off by chipping away on more rep at a time.

“Break through that wall.”

My old wrestling coach used to yell at us when he saw us start to break mentally, “Break through that wall, it’s the only way to get strong.” He would say it over and over again. We would barely be able to stand up on the mat, but we never wanted to lose the mental battle, so we would fight and fight until we physically could not stand any longer. That became so deeply engrained that now when things get rough I can still hear his voice yelling “Break through that wall.”

Your body can handle more than your mind thinks it can. Don’t let that little boss in your head beat you; go out there and show it that you are the boss!

Happy First Friday of the 2012!!

-There is tons of excitement about the upcoming Better Body Challenge!!

We will be collecting entry fees next week, taking BF measurements, and preparing all the details for the 30 days to come.  Start your preparation today by looking into the Paleo and Zone diets.  Pick which one you think you can stick with!  We will be having a nutrition presentation next weekend, with recipes, athlete testimonies, and grocery lists.

Better Body Challenge start date is Monday, January 16, 2011!!!!

-Paul has offered to hold a Mobility Clinic on Saturday, January 21st at 717.  If you missed the CF Hershey mobility clinic, you sure don't want to miss this one.  We discussed 717 specific mobility concerns and issues, and he will come prepared to answer any of your questions.

Expect this to be from 9-11am, with a legendary Dr. Paul Erwin WOD afterward!

-PA's Fittest, in Allentown PA, is January 14th.  We have a good number of athletes competing this year.  Come on up and show your support, or even jump on the waiting list to compete in the Rx (muscle up required) or Scaled division.

-Last but not least, a huge shout out to everyone making leaps and bounds in their goals. 

Nina got her first Kipping Pullups yesterday!! 

Wendy is Rx'ing everything in sight!! 

Mason is the next Butterfly Kipping king!! 

You guys never cease to impress us.  Keep up the hard work.

-Starting in February, we will be starting a 717 Committed Club. 

If you attend the CF classes more than 15 times per month, you will get in.  Members will get special classes, recognition, events entry, and more.

 



Skill

Coaches Choice

WOD

5 Rounds, each for time.  Rest as needed between rounds.  5 burpee-pullup penalty for any round more than 15 seconds off best.

50m Prowler push (270/180)

small block sprint (approx 175m)

2 Deadlifts (335/225)

12 Box Jumps (30/24)

1 Rope climb

*Prowler push to 25m and back to start

*Deadlift scale is 80% of 1RM

*This is a sprint WOD... DO NOT GAME THIS!

*if you own a stopwatch, bring it.

 

Strength
Bench Press
5-5-3-3-2-1-1-1

WOD
"Helen"
400m Run
21 KB swings (1.5/1)
12 Pullups

*suck it up buttercup... dress warm!

Skill
Handstand Pushups-Hollow body position
Strict HSPU's? Practice on Rings.

WOD

In 20 minutes:

Row a 2k
then...
Complete as many rounds as possible of:
10 Ground to OH (95/65)
10 Hand release Burpee bar hops

Skill/Stength

Perform 5x5 Weighted Step-Ups onto a box (24/20/12in. box options). 5 reps = 5 reps on each leg.
Use BW/75%BW/50%BW/25%BW load options. Load should feel moderately heavy.

WOD

Then 5 Rounds For Time Of:
6 Ring Dips
9 SDHP (95/75/65)
12 Toes to bar

Strength/Skill

Clean 50%x2, 60x2, 65x2, 70x2, 75x2, 80x2, 85x2

Back Squats 60%x5, 70x5, 80x3, 90x3, 90x3, 90x3

*Lets get used to doing these Heavy.  Same as last Monday.  If your last set of Cleans or Squats from last week felt "light", then bump your 1RM baseline up 10 lbs, and use that for the %'s.  

WOD

Complete as many rounds as possible in 12 minutes:
5 Pull Ups
10 Push Ups
15 Double Unders

*If you have did not do the last Crossfit Total (1RM Backsquat, Press, and Deadlift) do it today for your WOD.  Don't do the Strength Skill portion of today's WOD.