The Breast Cancer Awareness shirts are in!!

$20 per shirt

$5 for a wrist band

All proceeds will go directly to the Susan G. Komen Foundation

SKILL

3 x 20 unbroken C2B pull-ups (banded if necessary), 3 x 10 unbroken HSPU (any scale allowed).

WOD
AMRAP in 12 mins of:
10 Push-ups (games style)
20 squats
30 D/U’s

SKILL/STRENGTH
Work up to a 1RM Hang Squat Snatch

WOD
AMRAP in 20:
10 Cleans (135/95)
10 WB
10 T2B

SKILL
Heavy OHS
5-3-3-3-1-1

WOD
5 Rounds for time of:
12 OHS (75/55)
7 Burpee Box Jumps (20")

Make sure to Check out "Beyond the Athlete: Jason Weller" on Station 717!

SKILL
Strict Press: 2 reps on the minute for 10 minutes (start at 60% 1RM and go up from there)

WOD
AMRAP in 12:
175m run (short block)
8 Jerks (135,95)
1 rope ascent

Congrats to Mike C. (Sunshine) on completing the 100 Days of HSPU challenge.  Great job Sunshine way to go!!



WOD:
1-2-3-4-5-6-7-8-9-10 reps of:
Cleans (155, 105)
Muscle up.

Crossfit 717 Gone Pink

 

October is Breast Cancer Awareness month.  To many of us, this is near and dear to our hearts.  All of us probably know or knew someone who was affected by this disease.  All during this month, there are tons of fundraisers you can get involved in, Crossfit and non-Crossfit alike.  But, we'd like to do our part too.

 

Saturday, October 22, 2011

"Grace"

30 Clean and Jerks for time (135/95) 

Both Class times

The only requirement is to wear something pink.

Over the next two weeks, we'll be selling:

$5 -Pink wristbands from the Susan G. Komen Foundation

$20- Pink "crossfit 717" shirt

All proceeds will go directly to the Susan G. Komen Foundation

Please come out and join us!

Remember to check out Station 717 for up-to-date articles, information, and events concerning you guys, the Crossfit 717 community!!

SKILL
Run or row 10 x 30 sec on/ 30 sec off (after WOD)

WOD
3 RFT: 
10 Thrusters (115,85)
300m Row

SKILL
10 x Skin the cat + Back lever

WOD

 10 RFT of: 
4 Strict pull-ups
4 HSPU
12 sit-ups
12 Pistols (6 ea leg)

SKILL
10 x Snatch balance + OHS
WOD
21-15-9 reps of:
KBS (70, 53)
Burpees

Skill

Bench Press 5-4-3-2-1-1-1

WOD

3 RFT of:
Row 500m (<150lbs Row at 4, 150-180lbs row at 5, 181-200lbs row at 6, 201lbs>  row at 7)
Run 400m

Rest 3 min between sets

WOD

4 RFT of:
400m Run (2 laps around the short block) 
12 Box jumps (24,20)
12 Front squats (135,95)

Thanks everyone for coming out to help celebrate our one year anniversary!!!

Check out Station 717 for a great write up of that days events.

Skill

2 Clean and Jerks on the minute for 15 minutes

Minute 0-5 Push Jerk

Minute 5-10 Split Jerk

Minute 10-15 Jerk any way (Go heavy and hard)

WOD

3 RFT of
10 Clean & Jerks (135,95)
400m Run

One Year Anniversay WOD!!!!

Its been a fantastic year.  Come out and join us for a special WOD and cookout today celebrating Chief Umberger.

The Beginner class will run as normal.  There will be no 1000 class.  Today's WOD will kick off at 1100.  Stay after for some grilled food. 

WOD....

Come in and find out!