Skill/Strength

Take 15 min to establish a 1RM Back squat


WOD

50 Burpees for time

1st Sgt. Padilla (an original Crossfit 717 member) and his crew over in the desert sporting some 717 shirts.  And we bitch when it's a little hot in the box?  These guys are the real thing.  Thanks for everything you do 1st Sgt.  Be careful over there.   

Skill/Strength

5-5-5 Press use 85% 1RM

WOD

3RFT of:
10 TGU (5 each arm)
20 Windmills (10ea)
10 Ring Dips.

Today is Fight Gone Bad 6. 

As a worldwide community, we raised over $2million.

Crossfit 717 raised over $3300

Every Dollar counts.  You could help get that a little higher by going Here... (Do a team search for Crossfit 717 and donate to someone... anyone)

Or, you could sign yourself up this morning, and come join us at the 10am class.  Tell some freinds and family to come out and cheer you on.  This workout is brutal, but for a great cause. 

Great video from FGB5

WOD

"Fight Gone Bad"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

SKILL

EASY Run for 25 minutes after WOD

WOD

21-15-9
Squat Snatches (95/65)
C2B Pullups

-This Saturday is Fight Gone Bad 6.  We will be reserving the 10am class for all the athletes that signed up and raised money.  You're more than welcome to come out and join them if you didn't register, but we're asking you to donate something on the spot.  Any amount is appreciated. 

So far we raised over $3100 as a team!  Please go to the link on the right hand column, pick out your dark horse, and donate some cash to an amazing charity. 

- Tonight is the last night we will be taking orders for the Crossfit 717 fight shorts.  Get your order in ASAP.

Skill

Snatch Balance
3-3-3-2-2-2-1-1-1

WOD

AMRAP in 12:
10 Jerks (115/85)
20 Box Jumps (24/20)
30 Double Unders



SKILL

Muscle up

WOD

“Death by 10m” Sprint 10m 1^st min, 20m 2^nd min, 30m 3^rd min…etc until cannot finish the prescribed # of meters within the min

WOD

"Heavy Helen"

3 Rounds for time:

400m run
21 KB swings (2pd/1.5)
12 C2B pullups

(Yes, we programmed two running days back to back.  Yes, your probably a little sore from yesterdays deadlifts.  And Yes, you should come in today and give it all you got.  Again)

SKILL
*Choose one based off weakness
A.  Endurance:  Run or Row 2 x 5 min, 2 min rest then 5 x 1 min, 30 sec rest
B. Olympic Lifting:  1. Hang Clean + Clean, 5×1 at 85%, 2. Rack jerks, 5×2 at 85%, 3.Front Squat, 5×2 at 85%
C.  Gymnastic:  3 muscle-ups on the min for 10 mins.

WOD
For Time:
21 Deadlifts (225/155)
400m Run
15 DL's
400m Run
9 DL's
400m Run

Never Forget...

The 9-11 WOD – a 1 round, 9 movement, 11 rep chipper

1. 2001m row 
2. 11 box jumps (36in/24in)
3. 11 thrusters (125#/85#, deaths at The Pentagon)
4. 11 burpee to chest to bar pull ups
5. 11 power cleans (175#/120#, AA FLight #175 (south tower))
6. 11 hand stand push ups
7. 11 kb swings (2 pood/1.5 pood)
8. 11 toes to bars
9. 11 deadlifts (170#/120#, Flight 77 and flight 93)
10. 11 push jerks (110#/75#, number of floors in each tower)
11. 2001m row

WOD

5 Rounds For Time:
100m sprint
15 Ring Rows (feet elevated)
15 Knee's to Elbows
15 Pushups

Hudson's Team WOD.  Tonight.  6pm.  Be there.



Yes, another picture of the Hud.  We'll miss ya man.

WOD

Hudson's Team WOD

*You'll see it when you get in the box.  Morning classes will do a slight variation of it. 

-Reminder:  Hudson's going away WOD is scheduled for Tomorrow night at 6pm.  We're looking at some Team WODs with 4-6 people on each crew.  Please throw your name in the schedule if you plan on coming so we can prepare ahead of time. 

There will be no 530pm class or Beginner class tomorrow!

Skill/Strength

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

Pistols
5x5 each leg

WOD

5 Rounds for time of:
10 Cleans (135+, 95+)
10 Burpees

Why We Fight: FGB6 by Lon Wagner

Journal.Crossfit.Com

"For 17 minutes once a year, we suffer for someone else. We do what we can to make a payment on the debt we owe for the gifts we’ve received." -- Scott Zagarino, on this year's Fight Gone Bad event that benefits warriors, kids, and the kids of warriors.

WOD

AMRAP in 15 of:

300m Row, 30 WB Shots. 

*2 (Hopper Athletes) Choose one based off weakness:

 A.  Endurance:  Run or Row 3x(1:00, 2:00, 3:00) equal work rest.

B.  Olympic Lifting:  Power Clean and Jerk, 5×1 at 80%, Power Snatch, 5×1 at 80%, Overhead Squat, 5×1 at 80%
C.  Gymnastic:  Strict Pull ups 4 x 8-15, Strict Ring Dips 4 x 8-15, Strict Toe to Bars 4 x 8-15

http://whole9life.com/2010/01/all-banged-up/
Most of us will be pushing it pretty hard over the next 2 months preparing for a chance to compete in the Mid-Atlantic Hopper.  Some of us are implementing Wendlers 5-3-1 for Strength, then hitting the WODs without mercy.  Other's are doing 6 days a week, trying a new diet, and running 5k's on their "rest days".  Just remember, take care of yourself.  Eat good, Sleep good, and relax.  Take days off when you need it.  Read the article above for some good insight. 

SHORTS!!

Hey Everybody:

We'd like to get our short order in by this Friday so if you haven't ordered please do so.  Also if you have ordered but haven't paid yet please do so as well.

 Ladies:

I spoke with the lady at the supplier and she said she can use a heavier material (similar to yoga pant material)  for the compression shorts or line the existing kind. If we want it just in black, without the white, let me know as well. Also if you are want the fight short style please specify length.  She said she can do 5" inseam (about mid-thigh) or knee length.   

Remember it's $30 for fight shorts, $18 for compression shorts



Sending off Studson the right way. 

 - This Friday, September 9th, will be Hudson's going away WOD.  He wants it to be a team format,  So plan on coming out at 630pm for a great workout. 


SKILL
Muscle-Up Practice


WOD
12-9-6-3 reps of:
C2B pull-ups
Front Squats (135/95)
HSPU

TIME CORRECTION!!

Labor Day Schedule:  0900 beginner class
                                     1000 Crossfit class

WOD

AMRAP in 15:

15 Deadlifts (255,175), 30 GHD Sit-ups, 60 DU

* 2. 35 min of Mobility work
(*2 after the WOD is what what we expect the hopper athletes to do.  This is optional for all the other athletes, where the time could also be spent on skill, strength, or stretching)

http://31heroes.com/

http://nswfoundation.org/

On August 6th, 2011, 31 of America’s bravest warriors gave their lives in defense of our freedom. While we’d like to leave the responsibility of announcing their names to their families & the DoD, for now we will honor them by mentioning their roles in our military.  They were 17 Navy SEALs, two Navy EOD Technicians, three Naval Special Warfare Combat Support Sailors, two Army Aviators, three Army Aircrewmen, three Air Force Special Tactics Operators, and one Military Working Dog.

These men were sons, brothers, husbands, fathers, and friends. Not only do we thank them for their service and sacrifice, but we thank those that love them for the sacrifice they have made as well.

The 31 Americans were not the only ones that died as heroes that day. While the funds raised through the 31Heroes event will benefit the families of the men listed above, we cannot forget the sacrifice of our Afghan comrades. Seven Afghan commandos and one Afghan interpreter were also killed in action and we cannot look past their sacrifice. They too are heroes and we thank them and honor them and their families.

“31Heroes”

AMRAP 31 Min (As Many Reps As Possible)
8 Thrusters (155/105)
6 *Rope Climbs (15 ft. ascent) (Sub towel pull-ups)
11 Box Jumps (30/24)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a **sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

*Please bring a towel of your own, preferably a bath towel.  Remember, 2 Ropes....
**We will have choices of objects to carry, from weighted vests to Wallballs.  The sandbags will be limited. 

Score – Total # of reps.

-We will have two classes on Labor Day. 
       0900 Beginner
       1000 Crossfit

Skill:
Tire flips 3-3-3-3-3.


WOD:
Five Rounds For time:
5 clapping push-ups
10 Barbell roll-outs
15 SDHP (75/55)
2 x 50m Sandbag sprint

Athletes will pick up a sandbag/wallball/plate at the starting line and sprint 50m, put down the item, sprint back to the starting line, pick up another item and sprint 50m. If there are no items at the finish line, the athlete will sprint 50m, pick up an item and sprint back to the starting line. Regardless of which end an athlete starts, both items must be picked up from that end.

Skill

KB Cleans
5-5-5-5-5 (Each arm) 1.5/1

WOD

21-15-9 rep rounds of:
Power Cleans (135/95)
KB Swings (1.5/1)
Pull-ups
Calorie Row (Sub 2x SDHP with 75/55 if rower is taken)