WOD

Skill/Strength

Back Squat
3-3-3-3-3

WOD

With a continuously running clock, do one pullup the first minute, two pullups the second minute, three pullups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

(Everyone will keep going until the last person in class fails to complete reps.  i.e. If you fail at the 10 minute mark, start over with 1 pullup on the 11th minute while the others continue)

Aldo's Birthday WOD

In honor of Aldo's 37th Birthday, we present to you...

WOD

"El Duce"

800 Meter Run

Then...

3 Rounds of:
3 TGU's (each arm @ 1.5/1 pd)
7 HSPU
9 Burpees (Jump to a target at least 1 ft above tip-toe reach)
37 Squats

Then...

800 Meter Run


Happy Birthday old man!! 

WOD

Skill 
1-Curtis P on the minute for 10 minutes

1- Curtis P is
1 Power clean
1 Lunge right leg
1 Lunge left leg
1 Push press

WOD
5- Curtis P 135/85
50- Double Unders
50 Ab mat sit-ups
4- Curtis P
40-Double unders
40-Ab mat sit-ups
3- Curtis P
30- Double Unders
30- Ab mat sit-ups
2- Curtis P
20- Double Unders
20-Ab mat sit-ups
1- Curtis P
10-Double Unders
10- Ab mat sit-ups

Happy 4th of July!!!

WOD

"Morrison"



U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.


50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood

Open Gym Cancelled and July 4th Hours

There will be no Open Gym today.  Also we will only have 2 classes on Monday July 4th,  a 9am Beginner class and a 10am CrossFit class. 

WOD

4 rounds for time of:

30 Hand-release push-ups
30 Kettlebell swings (1.5/1)
800m Run

Greg showing that age is just a number.

WOD

Tudd, Carmen, and Boggs



WOD

"Fran"

21-15-9 of:
Thrusters (95/65)
Pullups

Greg Glassman-The story of Fran

WOD

The Chief



WOD

Crossfit Total:

1-Rep Max of:

-Backsquat
-Press (strict)
-Deadlift

WOD and Schedule Change

ATTENTION!!

-The 0900 Class had to be canceled due to a scheduling conflict.  We sincerely apologize for the inconvenience.

-Also, Sean and Stacy Ireland has invited anyone without 4th of July plans over to swim and cookout.  It will be BYOB with some burgers and chicken provided, but please feel free to bring some additional dishes.  They'll start at 1pm and go until they get tired of you and ask you to politely put your clothes back on (You know who you are).  We'll post their address in the box.  Please let them know if your coming so they can plan accordingly. 

Now, on to the WOD....

Skill

Muscle-Ups
(If you got them, do them without the kip.  If you have to jump, then practice your kipping MU's.  If you can't jump, then practice the seated band progression.  We just bought more rings, so lets set them up and go at it)

WOD

10-9-8-7-6-5-4-3-2-1 of:
Hang Power Cleans
Floor Wipers
Floor Presses

*Athlete chooses weight depending on Floor Press. 

Great clean.  He's been working hard and you can tell.  Keep it up.

WOD

Lil Umberger

Skill/Strength

Tabata:
L-sit
Double Unders

WOD

For Time:

100 Burpee Pull-ups

WOD



Matt subbing in knees to Elbows for situps.

 We'll be ending June with a Crossfit total and beginning July with "Fran".  Think about her when your doing your thrusters today... Have a fantastic Monday!

Skill/Strength

Thruster
5-5-5-3-3-2

WOD

5 x Sprint 50 meters
5 x Sprint 25 meters
5 x Sprint 10 meters
*100% effort
*Rest 30 seconds between efforts.

Record fastest 50, 25, and 10 meter times.
(If you have your own watch, today would be a good day to bring it)

The number of athletes posting on BeyondTheWhiteBoard have been steadily increasing!  This is an amazing tracking tool for everyone, and we're excited to see you start to use it more.  Keep up the hard work. 


Big Kev almost tearing the chain out of the C2. 



Open Gym

Open Gym will be from 11am-1pm today.  Come on out and make up a missed WOD from this week, work on your Muscle-ups and DBL unders, or get some individual attention on your Snatch.  Bring in your family or friends to show them what you do. 

Or, go out today and test out your new found fitness level in another sporting arena.  Go for a bike ride, a hike, or some back yard football.  Have some fun. 

And a Happy belated B-day to Weller... His birthday WOD will be coming up soon.

WOD

MOORE


Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him.

He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt.

AMRAP 20 minutes:

• 16 ft Rope Climb, 1 ascent (sub 6 chin-ups)
• Run 400 meters
• Max rep Handstand push-ups

Record Rounds and total HSPU's. 

then...

Cash out with Weighted Pullups
10-8-6-4-2-1

WOD

The Hud getting some air...

Skill/Strength

Snatch with OH Squat
2-2-2-2-2-2-2

WOD

"Karen"

For time:

150 Wallballs (20/14)

WOD

Weighted Back Extension
8-8-8-8-8

TGU (Each Arm)
2-2-2-2-2

WOD

12 Minute AMRAP of:

3 Deadlift (275/185)
5 Toes to Bar
7 KB swings (2pd/1pd)

WOD

Test

-Max height vertical jump

WOD

5 rounds for time of:
50 Jump and touches to a target 18" above tip toe reach
40 squats
30 situps
20 pushups
10 pullups

Scaling options

5 rounds:
30 Jump and touch to a target 12" above tip toe reach
25 Squats
20 Sit-ups
15 Push-ups
10 Pull-ups

3 rounds for time of:
30 Jump and touch to a targer 8" above tip toe reach
25 Squats
20 Sit-ups
15 Push-ups
10 Pull-ups



WOD

"The only way most people recognize their limits is by trespassing on them"

-Tom Morris

Skill

15 Minutes
1 Clean and Jerk on the minute
First 5- Clean and Push Jerk
Second 5- Clean and Split Jerk
Last 5- Choose which worked best

WOD
Four Rounds, each 2:00 minutes.

Suicide sprints- 15 meters (down and back), 25 meters (down and back)
Max ground to Overhead
Rest 1:00 minute

Score is total weight moved ground to OH. 

Sean's B-day WOD

The Man himself during his college days

Happy 30th Birthday Sean!! For his Birthday, we decided to let him have a hand in making the WOD.  So, Here it is:

The "Sean"

3 Rounds for time:
30 Box Jumps (24/20)
15 Pullups
10 Squat Cleans (135/95)
5 Muscle-ups
30  Double-Unders

Happy Father's Day!

CrossFit 717 would like to wish a Happy Father's Day to all of our Daddy-athletes. Whether you crossfit to play with your children, care for them, carry them with ease, or just go home to them after a long day, we applaud your efforts!  Happy Father's Day!  Make the most of it.


Remember no open gym today.  See you next week!!

WOD

Though the weather man tricked us into believing that rain will ruin the day we had an amazing Team WOD yesterday.  Great job to everyone that came out!

We did it Games style, with 3 events.  The teams went full tilt and really showed some awesome athleticism and teamwork.  Jeff K became the hero of the event with his BBQ mastery, and had steak, burgers, and chicken ready for us right after the WOD.  Incredible day!!

SCHEDULE CHANGE: There will be no Open Gym tomorrow due to the holiday.  Go teach your dad how to do a Burpee and OH squat!!  We'll see you monday!

Without further ado, todays WOD:

2011 Crossfit Games Regional 6 workout

For time:
Row 20 calories
30 Burpees
45 pound Two-arm dumbbell ground-to-overhead, 40 reps
50 Toes to bar
100 foot Walking lunge with 45lb plate held overhead
150 foot Sprint