WOD

Squat/Power Clean
5-5-3-3-2-2-1-1

Then:
10-9-8-7-6-5-4-3-2-1 Of:

Pistol Squats Right
Pistol Squat Left
Ring Dips

Use Box as Needed for Pistols.
May Substitute Weighted Lunges for Pistols as Needed.

"People often say that motivation doesn't last. Well, neither does bathing - that's why we recommend it daily." - Zig Ziglar

WOD

Row 2K for time.

Rest 2-3 minutes.

Then AMRAP 12 minutes:

10 Bent Over Rows (10RM weight)
10 Bench Press (Same weight as used in Bent Over Row)

If the bench press is much easier for you than the rows (i.e you can complete more of the bench press sets unbroken than the rows) using the prescribed weight, perform an extra 30 Bent Over Rows at end of WOD.

Scott raising his arms to honor and praise Karen..............

717 CHRISTMAS PARTY FRIDAY, DECEMBER 17th at ABC!

717'rs! Come join the members and coaches of 717 at Appalachian Brewing Company in Camp Hill on Friday, December 17th from 7pm-?? for our first Christmas Party! Lets' have a great time hanging out together, and of course Great Food and Beer will be there (I recommend the Brown Ale - and it's okay, it's organic, so it's Paleo right?). Appetizers will be included free. See you there! 

WOD - "Deck of Cards"

“Deck of Cards”

The coach will shuffle a deck of cards. The cards will be dealt evenly to all athletes. One athlete flips over a card. The group completes the prescribed exercise for the number of repetitions on the card. When the last athlete finishes, the next card is flipped. Continue until deck is gone. Goal is to finish. Don’t quit.

Hearts = Thrusters  (95/75)
Diamonds = Pull-Ups
Clubs = SDHP (95/75)
Spaids = Box Jumps (24/20)
Joker = 400m Run

WOD

Weighted Pull-Ups
5-5-3-3-1-1
Push Press/Jerk
5-5-3-3-1-1

Then:

“Karen”
150 Wall Ball Shots For Time.

Go heavy on the pull-ups and presses/jerks. Always strive for perfect execution/form.

Rumor is, the fine gentleman below stopped by the box yesterday. Remember, we want the intensity because it gets us the greatest return on investment/adaptation. But, this gentleman is not nice, and we don't want him popping up (literally) during or after a workout. We don't get any more benefit when he shows up, and he can be detrimental at times. With that being said, since everyone's okay...........GREAT JOB!

Quote of the Day: "What's Walmart? Do they sell,  like, wall stuff?" - Paris Hilton. (No lie.)

WOD

“The Chief”

AMRAP 3 minutes Of:

3 Power Cleans (135)
6 Push-Ups
9 Squats

Then rest 1 minute.

Repeat for 5 Cycles. Score your total number of rounds completed.
(You are performing 3 minutes of work followed by 1 minute of rest, and repeating 5 times.)

"You are so wise...you're like a miniature Buddha covered with hair." - Ron Burgundy, to his dog.

Below: 717'rs banging out some L-sits after a run.

Question: What would be a great caption for Scott's facial expression below?

WOD

"Nate”

AMRAP 20 minutes Of:

2 Muscle-Ups
4 HSPU
8 KB Swings (2 pood)

"You've got a job to do, and because you've got a job to do, you've got to focus on that, so you don't have time for personal considerations." - Dick Cheney

Let's push it hard today for Nate.

WOD

For Time:

Run 1 Mile

Accumulate 30 sec. of L-Sit Time

Run 800m

Accumulate 1 minute of L-Sit Time

Run 400m

Accumulate 2 minutes of L-Sit Time

Post Times to Comments

"It's hard to beat a person who never gives up." - Babe Ruth

WOD

AMRAP 15 Minutes

7 Front Squats (10RM weight)
7 Burpee Pull-Ups

"People do not lack strength. They lack will." - Victor Hugo

WOD

Power Snatch
5-5-3-3-2-2-1-1

Then:
“Annie”
50-40-30-20-10 Of:
Double-Unders
Sit-Ups

"The key to change is to let go of fear." - Roseann Cash

Question: What would be an awesome caption for the pic below. Post ideas to the comments section. By the way, great job Scott!

WOD

3 Rounds of:

Power Clean (135/95) 1 minute
1-Arm KB Swing Left (1 pood) 1 minute
1-Arm KB Swing Right (1 pood) 1 minute
GHD Sit-Ups 1 minute
Hip Extensions 1 minute
Rest 1 Minute

Perform Max Reps of Each Exercise During Each Minute. Score as in Fight Gone Bad Format.

"Pain is inevitable. Suffering is optional." - M. Kathleen Casey

Scott B & Kelly

Kara

Curtis

WOD

"FRAN"!!!

For Time:

21-15-9 reps of:

Thrusters (95/75)
Pull-Ups

Whatever your motivation is, use it....

WOD

“Run-Row-Run”

For Time:

Run 1  Mile
Row 1 Mile
Run 1 Mile

Post Times to Comments Section

"The real measure of your wealth is how much you'd be worth if you lost all your money." - Bernard Meltzer

Question: Country Music - yes or no? Why?

Tabatas!

20 Sec. Of Work Followed by 10 Sec. of Rest, 8 Rounds Each Of:

Deadlifts (15RM)
Rest 1min.
KTE
Rest 1min.
Bent Over Rows (135/95/75/45)
Rest 1min.
Overhead Squats (95/75/45/30/15)

Post Loads and Scores to Comments Section

Kelly & Scott

Tim & Kristen

Jason W, Jared, & Alan

Chris & Mike

"There isn't a person anywhere who isn't capable of doing more than he thinks he can." - Henry Ford

WOD

For Time:

Sprint 200m
30 SDHP (100/50)
Sprint 200m
30 Sumo Deadlifts (100/50)
Sprint 200m
30 Ring Dips
Sprint 200m
30 Burpees
Sprint 200m
30 Wall Ball Shots (20lb.)


Question: Sweet potatoes, or yams? Is there a difference?

WOD

3 Rounds For Time Of:

5 Tire Flips
10 Push Jerks (135lb.)
15 Ring Pull-Ups
200m Farmer's Carry (1.5 pood)

"One of the greatest pleasures in life is doing what people say you cannot do." - Unknown

REST DAY

Go do something fun!
Hope you all a wonderful Thanksgiving Holiday and weekend!

WOD

For Time:

30 Squat Cleans (95)
30 Rack (Back) Thrusters (95)
(20 Flutter Kicks when you rest on the thrusters. Resting=dropping the bar only, not pausing with bar resting on back.)
3 Rounds of:
TGU L to standing.
5 Windmills L.
OH KB walk to other side of gym.
Complete the TGU to floor.
TGU R to standing.
5 Windmills R.
OH KB walk back to start.

Scale Loads as Needed.

WOD

Complete The Following In Any Order For Time:

100 Pull-Ups

100 Push-Ups

100 KB Swings (1.5 pood)

100 Double Unders

HAPPY THANKSGIVING 717!

WOD

5x5 Strict OHP

Rest 5 minutes.

Then 5 Rounds of:

Using 5RM Strict Press Weight, Push Press/Jerk to Failure, followed by 10 KTE. Rest no more than 30 seconds between sets/rounds.

Rest 5 Minutes.

Then:

Row 500m

Rest 1 Minute.

Row 500m

Done. ALL OUT EFFORTS ON THE ROW!

Post Loads and Times to Comments Section.

OR:

OUR COACHES MAY PULL OUT A SURPRISE, SPECIAL WOD. COME ON OUT AND HAVE FUN WITH A TURKEY DAY WOD!