WOD

Sumo Deadlift High Pulls
10-8-6-4-2

Then AMRAP in 20 Minutes Of:
12 L-Position Sit-Ups
12 TGU-Mills (with KB, 6 each side)
12 Weighted Lunges (12 Steps Each Leg, use KB or barbell)

L-Position Sit-Ups: Hanging from the pull-up bars or rings, achieve an L-position, holding for about 1-2 seconds. This constitutes one rep.

TGU-Mills = Perform a TGU, followed immediately by a windmill. For a video demo of a windmill, click below.

http://www.brassringfitness.com/2009/03/24/kb-windmills/

WOD - "St. Pattie's Day 17"

Complete the following in any order for time:

17 OH Squats (95/65)
17 Dips
17 Knees to Elbows
17 Box Jumps
17 Pull-Ups
17 Thrusters (95/65)
17 SDHP (95/65)
17 Squats
17 Sit-ups
17 Ball Wall Shots
17 Double Unders
17 OH Lunges w/ 45lb. plate (25 lb. for women)
17 Calorie Row
17 KB Swings (1/.5)
17 Push-Ups
17 Burpees

Then:

HAPPY ST. PATRICK's DAY 717!

WOD

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

WOD

"Randy"

75 Power Snatches For Time (75lb./35lb.)

Before or after WOD: Bench Press (10-8-6-4-2)

Hey guys if you want more information contact Will Morrison @ william.e.morrison@navy.mil
Lets support our men & women in uniform.

WOD

Thrusters
5-5-5-3-3-3

Then AMRAP 15 minutes:

20 Double Unders
20 Sit-Ups
20 Wall Ball Shots (20 lb./10 ft.)

REST DAY

Go out and do someting fun or just let your body recover from the pounding you gave it this past week.

WOD

"Murph"

For time:

Run 1 mile

100 Pull-ups
200 Push-ups
300 Squats

Run 1 Mile

Partition pull-ups, push-ups, & squats as needed.

WOD

Front Squat
5-5-3-3-3-2-2

Rest 3-5 Minutes

Then 3 Rounds For Time Of:

10 Handstand Push-Ups
400m Row
400m Run

Row and Run can be done in any order. If all rowers are taken when you return from the run, perform mountain climbers until a rower opens. Push yourself on the row so your fellow crossfitter doesn't do mountain climbers all day. 

WOD

AMRAP 20 minutes:

5 Box Jumps
10 L-Pull-Ups
15 KTE

Go higher than you have in the past on box jumps to challenge yourself. Stack plates on top of the box you currently use as an intermediate step if you're not quite ready for the next higher box we have. Or hold a weight or wear a vest for box jumos.

WOD

Push Press
5-5-3-3-3-2-2

Rest 3-5 Minutes

Then:
1 Minute On/1Minute Rest For 12 Minutes Of: 30 KB Swings (2pood/1.5/1.0/.5)

Your goal is to complete 30 KB swings in each minute of "On" time (6 minutes total). For each minute you do not reach 30 swings, count a penalty.

For each penalty counted, perform a round of 100m row or run and 10 burpees at the end of the WOD.

For example, if you counted 4 penalties, after the WOD you would do 4 rounds of:
100m row or run
10 burpees 

WOD

Deadlift
5-5-5-3-3-3-2-2

Rest 5 minutes

Then Row 2K for time.

WOD

“Jason”

For Time:

100 Air Squats
5 Muscle-Ups
75 Air Squats
10 Muscle-Ups
50 Air Squats
15 Muscle-Ups
25 Air Squats
20 Muscle-Ups

Scale Reps and/or partition as needed. For example, it is a total of 250 air squats and 50 muscle-ups. Ideally, we want to keep the spirit of a hero WOD and do it in the appropriate order. But, you could partition it into 5 sets of 50 squats and 10 muscle-ups for a total of 250 and 50.

Rest Day

NEXT WEEK'S BUSINESS: There will be no morning classes this coming Thursday and Friday (3/10 and 3/11) due to work schedules. Thanks for your understanding 717.

ALSO: Thanks to everyone from CrossFit York who came out this Saturday for "Frelen". It was seriously a blast - 717 - if you couldn't make it this time, do your best to make it with us next when we get down to York or Hershey to workout. There's nothing like it. Great people. Thanks CF York!

CrossFit York Coming to 717 Today!

Hey everyone, just a reminder - we're lucky to have athletes from CrossFit York joining us this morning for our 9am wod, which will be "Frelen". We're hoping you all can make it out for the wod so we can get in a great workout, but more importantly have fun, hang out, and meet the guys and gals from York. See you there! 

Below: Scott in a .......we don't even know what to say about this pic. Anyone who knows Scott will understand. Any caption ideas?

WOD

"Frelen"

5 Rounds For Time Of:

800m Run
15 Thrusters
15 Pull-Ups

Scale Thruster Load as Needed. Perform with dumbbells, KB's, or barbell.

I've seen a couple of versions of this WOD, but this is the one done at HQ back in 2005.

April, and a future CrossFitter.









 

WOD

Complete 5 Rounds Of:

100m Sprint
15 Bent Over Row (20RM wt.)
15 Knees to Elbows
15 Push-Ups

Rest 90 seconds between rounds.

For each time you drop bar on rows, drop from bar on KTE or break during push-ups = 5 burpees (do immediately)

WOD and YOGA

(REMINDER!!  Kara is taking over the 630 pm class and throwing us all through a Yoga WOD.  This class is open to anyone, including friends and family.  All she's asking is for each participant to donate a couple bucks, which will all go to the Harrisburg Humanes Society)  

Strict Press

5-5-3-3-2-2

Then AMRAP in 15 minutes of:

20 KB Swings (2pood/1.5/1/.5)

15 Ring Dips

10 Alternating KB Clean and Press (2pood/1.5/1/.5)

10 on each side each round for the KB Clean and Press.

Scale load as needed for KB exercises.

WOD

For Time:

Run 1200m

5 Rounds Of:
15 Double-Unders
15 Burpees

Run 1200m


Post time to comments.

WOD

Back Squat
5-5-3-3-2-2

Rest 3-5 minutes.

Then For Time:

10 Pull-Ups
1 Box Jump (24/20 in. box)
9 Pull-Ups
2 Box Jumps
8 Pull-Ups
3 Box Jumps
7 Pull-Ups
4 Box Jumps
6 Pull-Ups
5 Box Jumps
5 Pull-Ups
6 Box Jumps
4 Pull-Ups
7 Box Jumps
3 Pull-Ups
8 Box Jumps
2 Pull-Ups
9 Box Jumps
1 Pull-Up
10 Box Jumps

Use bands as needed for assistance on pull-ups, but mix in thinner bands or no bands to work on your pull-up strength during this WOD.

Below: Pics from some of last week's WODs, and West Shore United Rugby.

SNATCHES

 KNEES TO ELBOWS and WALL BALL

DAN DEMONSTRATING THE NICE, POWERFUL, and EFFICIENT TRIPLE EXTENSION WE STRIVE FOR.

 BEAUTIFUL PISTOL BY DAN

ON-RAMPERS GETTING IT ON....

THANKS FOR VISITING US PAMELA! (PAMELA IS FROM CF CENTRAL CONN. AND IS IN ALL BLACK)

"DT" WOD

KARA, STACEY, SEAN, AND OUR OWN "DT" ARE PICTURED (although the WOD is not named after him)

 WEST SHORE RUGBY GROWING STRONGER AS A TEAM