WOD

For Time:
Row 500m
Then 18-12-6 Of:
Snatch Grip DL (225)
Ball Slams (20)
Row 500m



"I have failed over and over in my life and that is why I succeed." - Michael Jordan

WOD

30 Muscle-Ups For Time.

Below: West Shore United Rugby Puttin' Out

WOD

3 Rounds Of:
20 reps Push Press (135/115/95)
20 reps Back Squat (135/115/95)
20 Box Jumps (24/20)
Rest 2 minutes between rounds.
Must use same load for PP and Squats. For each round >20 sec. slower than fastest round, perform 15 burpees at end of WOD.


Below: Video Clips of "Nutts" WOD from Saturday, January 15th. In the first clip, the group offers a congratulations to Paul's friends, Vince and Nancy, on their upcoming wedding on January 22nd. Paul and Vince deployed together to Iraq in 2006-2007.

Below: Great demo of  Double-Unders.

MORNING CLASSES CANCELLED!!

Attention all:  Due to the inclement weather (specifically icy roads)  we have decided to cancel the morning classes for everyone's safety.  Thank you.

WOD

For Time:

Perform 2 Rope Ascents and 5 Tire Flips.

Then:
15 Power Cleans (60% BW)
15 Burpees
1 Stop Sign Sprint
10 Power cleans (80% BW)
10 Burpees
1 Stop Sign Sprint
5 Power Cleans (110%BW)
5 Burpees
1 Stop Sign Sprint


Scale Percentages as Needed. You want to add weight to the cleans each cycle. Sub 250m Row for run as needed.

REST DAY

Hour changes Week of 1/17/11

There will be no 6:30am class on Monday and no Friday Morning classes this week.

WOD

“Nutts”

For Time:
10 HSPU
15 Deadlift (250)
25 Box Jumps (30/24/20)
50 Pull-Ups
100 Wall Ball Shots (20)
200 Double-Unders
400m Run (45lb. plate)

WOD

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.

Rest 3-5 Minutes

Then 5 Rounds For Time Of:
6 Ring Dips
9 SDHP (95/75/65)
12 L-Sits (Rings or Pull-Up Bars. Try to be strict- no kip.)


"Keep steadily before you the fact that all true success depends at last upon yourself." - Theodore T. Hunger


Below: Dave chillin' after a WOD.

WOD

Perform the following in any order:

Thruster

5,5,3,3,2,2

Bent Over Row
5,5,3,3,2,2

For Time: 1500m Row. Every 15 pulls on rower, perform 10 Push Presses (75lb.). Get to 1500m as quick as possible.

Record loads and row times to comments.


Great job 717 on the McGhee WOD last night. I think we can all agree that it was a man-maker (and lady-maker).


Below: Pics from "McGhee"

Note the full hip extension in Kara'a box jump.

WOD

"McGhee"


AMRAP 30 Minutes
5 Deadlifts (275)
13 Push-Ups
9 Box Jumps (24 inch box)

Corporal Ryan C. McGhee, 21, was 

killed in action on May 13, 2009 by 

small arms fire during combat in cen- 

tral Iraq. He served with 3rd Battal- 

ion, 75th Ranger Regiment of Fort 

Benning, Ga. This was his fourth de- 

ployment, his first to Iraq.   

717 Ladies T-Shirts Continued......

Based on feedback from our apparel expert and designer, Scott Boggs, the pink color for the text and barbell will not show well on the black t-shirt. Black seems to be the consensus choice among our ladies for t-shirt color. But Scott has suggested re-design or choosing a different color for the text/barbell if we go with the black shirts (which I think is a bad*#$ color).


Ladies, what are your thoughts? My suggestions for a new color for the text and barbell is:
1. Silver.
2. Grey.
3. White.
4 Other Suggestions?

WOD

"Lynne"

5 Rounds for Max Reps of:

BW Bench Press

Pull-Ups

Untimed WOD. Rest as needed between rounds, but bench press and pull-ups are done consecutively (right after one another).

Scale Options: For bench presses, use either a percentage of your BW, or your approximate 10RM.

For pull-ups, use band assist only as needed.


Question: "If toast always lands butter-side down, and cats always land on their feet, what happens if you strap toast on the back of a cat and drop it?" - Stephen Wright

Hey 717

A reporter from the Patriot News will be in the box again on Wednesday night for our 6:30 WOD. A photographer will be there as well. They will be running a story about you all (yes - you - 717 badnesses) in an upcoming Sunday edition. Front page of the Health Section apparently.

Come on out to the 6:30 WOD and show everyone what we're all about and what it's like to be part of this great community. (Jason - you'll even be allowed to still work out shirtless). Spread the word and bring a friend if you like!

Below: SOLID overhead squat by Kristen.

Women's T-Shirt

Ok ladies we need to come up with a concensus on which color you guys like better.  So here's your chance to let us know.  We already had some replies on Facebook. Post your thoughts in the comments.

WOD

Choose a total volume of weight from the options below, and move it from the ground to overhead any way you can. Any combination of clean and jerks or snatches are permitted. Do this for time.


Volume Options
5000lb.
4000lb.
3000lb.
2000lb.
1000lb.


For Example: If I choose a load of 155lb., I will have to clean and jerk it 33 times to achieve a total volume of just over 5000lb. I could also start with a 155lb. load and clean and jerk it 15 times, then lower the load to 135lb. and clean and jerk or snatch it 20 times to achieve the same total load. 


Post total volumes, loads used, and times to comments.


Then:


4 - 250m runs to stop sign. Carry between a 5-20lb. weight while running. Rest as needed between runs.

Below: Pics from the HSPU, Pull-Up, Snatch, GHD Sit-Up, 2K Row WOD. Everyone did a great job that night. I can see that we're all learning, becoming more proficient, and also really getting to know our bodies, their strengths and weaknesses, and how we can address those.

Gettin' strong 717!

AM Class Hours week of 1/10

Attention all:  There will be no 6:30am class on Wed and no morning classes on Friday.  Remember please sign up for classes!!! 

Rest Day

Rest day or go do something fun!!

WOD

For Time:


500m Row
25 Push-Ups
20 KB Swings (1.5pood)
15 Thrusters (75/45)
10 AbMat Sit-Ups
400m Run
10 AbMat Sit-Ups
15 Thrusters (75/45)
20 KB Swings (1.5pood)
25 Push-Ups
500m Row

WOD

For Time:


6 Rounds Of:


3 HSPU
4 Weighted Pull-Ups (5RM weight)
5 Power Snatch (135lb.)
6 GHD Sit-Ups


Then 2K Row.


Row immediately after completing 6 rounds. Row is included in total time.

If your max pull-ups are less than 10, do bodyweight pull-ups. We want to build strength during the first half of this WOD.