WOD

For Time:

Row 800m

5 Rounds of:
6 SDHP (135/95)
10 Ring Dips

Row 800m

"A man’s success should be measured not so much by the position he has reached as by the obstacles which he has overcome." - Booker T. Washington.

WOD

5 Rounds of:

10 Back Squats (50%/33%BW)
Sprint 100m
10 Burpees

Time each round, resting 2 minutes in between each.
5 Burpee-Pullup penalty at end of WOD for each round that is >5sec. of the 1st round.

"The very existence of flame-throwers proves that some time, somewhere, someone said to themselves, You know, I want to set those people over there on fire, but I'm just not close enough to get the job done." - George Carlin

Question: What's a favorite funny quote of yours?

WOD

"King Kong"

3 Rounds for Time of:

1 Deadlift (455lb.)
2 Muscle-Ups
3 Squat Cleans (255lb.)
4 HSPU

Notes: Most or all of us will likely need to scale the loads with this WOD, and maybe the movements (Muscle-Ups, HSPU). Scale as needed. Loads should feel heavy for you though. Good guideline is to use a 2RM for the deadlifts, your muscle-up progression, it's OK to power clean if you don't have the squat clean yet, and a heavier strict press or scaled HSPU movement will work for the HSPUs. Enjoy!

"Mama always said life is like a box of chocolates - you never know what you're gonna get." - Forrest Gump

WOD

Row 2K For Time

Then AMRAP 15 minutes of:

5 TGU's R

10 One-Arm KB Snatches or Swings R

5 TGU's L

10 One-Arm KB Snatches or Swings L

10 KB Swings (2 Hands)

Men: 1.5 pood

Women: 8 KG KB

Scale as Needed. You want a weight that feels modeately heavy for the TGU's, but allows you to complete the 5 reps. Then use that same KB for the one-arm snatches/swings.

Option: Use a 2nd, lighter KB for the swings as needed.

Question: In a fight, who wins: Fran or Mike Ditka?

WOD

5x5 of:

Overhead Squats
Weighted Pull-Ups

Rest 5 minutes, Then:

"Grace"

For Time:
30 Clean and Jerk (135)

Scale Weight as Needed

"If you only do what you know you can do, you never do too much." - Tom Krause

REST DAY

Thanks to everyone who came out yesterday to push themselves in honor of our veterans and fire/police. It was an awesome time! The workout was great, but more importantly we all had a great time hanging out, working together, and pushing ourselves together. Community - that's what it's all about. We all can do more together.

If you all are interested in having similar days like that in the future, put your suggestions in the comments section. I know Dan, Aldo, and myself love to do things like this, so let us know. If you want to plan an event - we're all for it. Again, just let us know and we'll help make it happen. See ya'll on Monday!

Below are some pics from the Veteran's Memorial WOD.

VETERAN'S DAY MEMORIAL WOD

Come on out and show your support for our local veterans, firefighters, police, and other public servants today at 10am! We're doing a special WOD today in honor of them, which we will announce at the box at around 9:30.


Open to anyone, and free of charge! Donations for the local VA will be accepted.

"I have long believed that sacrifice is the pinnacle of patriotism." - Bob Riley

WOD

“Flippin’ Angie”

For Time:

5 Tire Flips
100 Pull-Ups
5 Tire Flips
100 Push-Ups
5 Tire Flips
100 Sit-ups
5 Tire Flips
100 Squats

Must complete each exercise before moving to next, but can be done in any order. Do tire flips in teams if cannot be done alone.

Below: Ed, Nancy, and the crew doing a fine demonstration of KB Swings.

"History does not long entrust the care of freedom to the weak or the timid." - Dwight D. Eisenhower

Clues for tomorrow's WOD in honor of our veterans and public servants:
1. It's a Hero WOD
2. It will be FUN
3. and it was created after tragic events that occured in our country just over 1 year ago this month.

SEE YOU ALL THERE!

WOD

For Time:

3-6-9-12-9-6-3 of:

HSPU
Snatch Balance
Abmat Sit-Ups

Scale HSPU and Snatch Balances as needed.

AND DON'T FORGET.....Come out this Saturday at 10am for the WOD to support our Veterans and local fire and law enforcement (see yesterday's post) and to experience the community that is CrossFit! Tell everyone you know and bring a friend!

THIS SATURDAY'S WOD TO HONOR VETERANS, FIREFIGHTERS, POLICE

Tomorrow, November 11th is Veteran's Day. So, this Saturday, November 13th, at 10am, CrossFit 717 will be hosting a WOD to thank our Vets for the freedoms we enjoy because of their sacrifices, as well as to recognize the daily sacrifices of our local Firefighters, Police/Law Enforcement, and other public servants.


So get your butt out here, push yourself, go beyond your comfort zone, to show your support for them. PLUS, you'll get in a great workout at the same time!


ALSO: Bring a friend or family member with you! It's always more fun to workout together! (no fee/charge for friends). Guests are encouraged to join us for the WOD (scaled accordingly), but can just hang out and join us for the camraderie if they'd like. We'll have light, healthy snacks, water, and coffee provided.


The WOD will be announced that morning at the box. Rest assured, it will be fun and challenging!


Can't wait to see everyone there! TELL EVERYONE YOU KNOW! LET'S MAKE THIS FUN!

WOD

5x3 Strict OHP (5 sets of 3 reps)

Rest No More Than 3 Minutes

Then: Do the following in any order for time. Partition if needed.

50 Double Unders
30 Ring Dips
50 KB Swings (1.5/1 pood)
30 Box Jumps (24/20)
50 Push-Ups

In this WOD, challenge yourself and partition or insert rest periods as needed, rather than scale weight, height, or movement, in effort to complete WOD faster, because Friday's and Saturday's WODs will keep you going for awhile.

WOD

For Time:

30 Body Weight Bench Press
40 Pull-Ups
50 Front Squats (135)

Rest No Longer than 5 minutes.

Then Run or Row Max Distance in 10 minutes.

Scale Weights/Reps as Needed.


"Accept the challenges so that you can feel the exhilaration of victory." - George S. Patton

Below: Hudson getting ready to snatch.

 

WOD

There are 3 stations. Each station lasts 45 seconds. Perform the required exercise and reps as fast as you can at each station. Whatever time is left is your rest until the next station. You will do each exercise 5 times (15 total rounds, 11:15 total time).

Station 1: 5 Step -Ups Each Leg onto 20in. Box (75% BW/50% BW/33% BW/).

Station 2: 7 Good Mornings (50% BW/33% BW)

Station 3: 9 GHD Sit-Ups or KTE

Rest 3-5 minutes.

Then for Time:

3 Rounds of:

5 Tire Flips

400m Run

Question: Why do you CrossFit?

That's a f'n great reason right there! Thanks Aldo and to all of your fellow firefighters for all you do!

REST DAY

OR: Do something fun, play a sport, go for a hike, run, walk, etc.






















George, Jason, Dave, Hudson, and Aldo "resting" after 717 Gone Bad. They did an incredible job on a tough WOD.

"Can you imagine what I would do if I could do all I can?"
- Sun Tzu

WOD

717 Has Gone Bad


3 Rounds of:


Calorie Row 1 min.
KB Swings 1 min. (1.5 pood)
Ball Slams 1 min.
Thrusters 1 min. (105/85)
Burpees 1 min.


Score as in Fight Gone Bad Format.

WOD

"Karabel"

10 Rounds for Time of:

3 Snatches 135lb. (Squat/Power)
10 Wall Ball Shots (20/14)

Scale Weight as Needed

"I find my greatest pleasure, and so my reward, in the work that precedes what the world calls success."
- Thomas Edison

WOD

For Time:

20 Reps Back Squat (Using your 10 RM squat weight)
1 mile run
30 Pull-Ups (+25/+15/+5/BW)
50 Ab-Mat Situps

If squats not completed unbroken, add 10 reps of squats using 10RM weight to end of WOD.

Great Job on the Team WOD guys! Below: Chris in a nice overhead carry.

Question: Who did you root for - The Coyote or The Roadrunner? Why?

If you don't know who they are because you're too young, 25 burpees.

WOD

AMRAP in 20 minutes of:

3 Deadlifts @ 80% 1RM
5 KB Power Snatch R
5 KB Power Snatch L
7 Ball Slams (20/14/8)
9 Toes to Bar

Intensity = Power = Work/Time
But sometimes you can just see it - great job Liz!


Question: What's your favorite - Chicken, or Steak? Why?

WOD

For Time:


1K Row: Perform 15 pulls on the C2 Rower. After every 15 pulls perform 10 burpees. Get to 1K as fast as possible.
Then 60 Push Press (95lb.). Perform 10 Box Jumps (24/20) whenever you rest.


Question: What was the last book you read? Was it good or not and why? Is it worth us reading?

"Bad politicians are sent to Washington by good people who don't vote."
- William E. Simon

WOD

AMRAP 20 minutes


1 Round Equals:


3 Power Cleans @ 60% 1RM
3 Rounds of Cindy
(5 Pull-Ups,
10 Push-Ups,
15 Squats)


"An appeaser is one who feeds a crocodile, hoping that it will eat him last."
- Winston Churchill