WOD

5 Rounds for Time of:

10 TGU's (5 each arm) (2/1.5 pood)
20 Windmills (10 each arm) (2/1.5 pood)
10 Ring Dips

Post loads used and times to comments.

Below: Chris in a HSPU (Handstand Push-up)

Morning Classes Cancelled due to Weather.....

Sorry again 717, due to the weather and associated delays, today's A.M. classes are cancelled. Thanks for your understanding.

WOD

AMRAP 15 minutes:

7 reps of the Bear (135)
Run or Row 400m

Post loads and rounds to comments.

WOD

For Time:

30-20-10 Of:

Deadlifts Right Hand
Deadlifts Left Hand
Double Unders

Goals are to maintain level pelvis during deadlifts, and maintain strong, balanced grip. Deadlifts are done with the bar at your side.

Congrats Deb!

Congrats to our own Deb Yahnke for running the Disney Marathon on Jan 6 of this year!  Check her our representing CrossFit 717!!  Great job Deb!!

MORNING CLASSES CANCELLED!!

All due to the weather, the morning classes are cancelled for today. 

Disposable Heroes WOD

717'rs - CrossFit Apex in Telford, PA will be holding a WOD to support the Disposable Heroes Project, a project that supports wounded Marines and their families. Let's join together and go up there to support our troops and CrossFit Apex. Click the link below for more info - it takes you to CrossFit Apex's site, where all info about the event is provided. It kicks off Saturday, February 5th at 10am. The donation is $20, all of which goes to wounded warriors. Paul and Aldo are definitely participating - don't let them go alone! We'd like to carpool up there if possible - speak to Aldo or Paul for more info.


http://www.crossfitapex.com/2008/02/2-21-08-feliciani.html


For more info on the Disposable Heroes Project, visit http://www.disposableheroesproject.com/.


ALSO:


One of our athletes, Jason Umberger, will be taking the Polar Plunge on Saturday, February 5th to support The Special Olympics. If interested in participating or in making a donation, please visit the link below. Or I'm sure if you see him in the box, he'd be glad to answer any questions you might have about getting involved. It starts at 9am, but the actual plunge occurs later at around 10:30 or 11:00am.


Go to the link below for more info.

http://sopam.kintera.org/faf/search/searchTeamPart.asp?ievent=446716&lis=1&kntae446716=4D8521FDA61248D4A081514BC0807637&supId=0&team=4019735&cj=Y

Thanks 717 - as a community we can do anything.

WOD

“Fackwards Bran”

For Time:

9 Thrusters (135/115/95)
21 Pull-Ups (Palms Facing You)
15 Thrusters
15 Pull-Ups (Palms Facing You)
21 Thrusters
9 Pull-Ups (Palms Facing You)

Try to go heavier than you would usually go on the thrusters. Do pull-ups with palms facing you and try for a wider grip (also called chin-ups). A little bit different of a "Fran".

WOD

Perform 2 Power Snatches every minute on the minute for 15 minutes (85% of 1RM). For every rep not completed, perform 2 strict pull-ups at end of WOD).

Rest 3-5 minutes.

Then for Time:
50 KB Swings
50 V-Ups


ALSO:

CrossFit 717 and our athletes were featured in an article this Sunday, January 23rd, in the Patriot News "Your Health" Section. Click the link below to check it out!


http://www.pennlive.com/bodyandmind/index.ssf/2011/01/crossfit_enthusiasts_form_fitn.html

Box Open Sunday 1/23 10am-1pm

All,

Dan has informed me that as an attempt to make up for the missed workout today, he will be at the box tomorrow from 10am to 1pm for anyone that wants to do a WOD. (Yes he WILL be there!!)  He will also be there to do burpees from anyone that was inconvenienced today as his penance.

**There will be NO 6:30am class on Monday 1/24**

WOD

"Nancy"


Five rounds for time of:


400m Run

95 pound Overhead squat, 15 reps.

WOD

Complete 10 Rounds For Time Of:
1 Rope climb
5 HSPU
5 L-Pull-Ups

If these movements are challenging for you but you can complete one rep or a few reps at a time, don't scale. This should be a challenging bodyweight workout.

If you are competent and strong at these movements, scale up as appropriate (i.e. 2 rope ascents, 10 HSPU, 10 L-Pull-Ups, 10 rds, etc.). Have fun!

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)