Strength
Bench Press
6-6-6-3-3
Push Press
6-6-6-3-3
*attempt same or more weight as 5/10/12

WOD
12 minute time cap, team of two:
While partner A is rowing, partner B completes:
10 Wallball (20/14)
10 Toes-2-bar
10 Push ups
Once Partner B is done, switch.  Score is total meters rowed. 

Brian T. getting some rope practice in

WOD
5 rounds, each for time:
50m Prowler push (270/180)
175m Sprint (small block)
2 Deadlifts (335/225)
12 Box Jumps
1 rope climb
*rest as needed between rounds

She still got it!  Welcome back Stacy!

Strength
Pendlay Rows
5x5
Hang Power Cleans
5x5
*alternate between.  HPC's should be heavier.

WOD
10 min time cap:
UB Muscle up's (scale: UB pullups)
~Penalty for breaking~
10 Ball Slams
10 Burpees
*Score is final reps of MU's or PU's
*UB = Unbroken

Watch this... simply because it's funny

 

Compare to 2/14/12


Skill 
OH Squat
3-3-2-2-2-2-2rm 

WOD
AMRAP 15:
5 Jerks (115/85)
5 Front Squats (115/85)
12 Lateral jumps over bar
12 KB swings (1.5/1)

Skill/Strength
~20 minute time cap~
Pick one:
Recovery work - Do twenty minutes of mobility
Strength Endurance - Tire flip for distance
Endurance work - 1 mile time trial

WOD
For Time:
Row 800m
5 rounds of:
-6 SDHP (135/95)
-8 Box Jumps
-10 Ring Dips
finish with 800m run

Skill
12 interval (6 minutes total) Tabata.
Rx: Muscle-Ups and Double-unders.  Alternate each interval. 
*If can at least get one, then you should Rx and hold the L-sit at the top of the Muscle-Up.
Scale: L-Sit and Double-unders.  Alternate at the 7th interval.

WOD

For Time:

3 Rope Ascents

20 Thrusters (135lb/95)

20 Pull-Ups

20 Overhead Lunges (45lb/25)

20 KB Clean and Press R (1.5/1 pood)

20 KB Clean and Press L (1.5/1 pood)

50 Wall Ball Shots (10ft.)

Run 250m Carrying Med Ball

 

Tim Card, Owner/Head coach of Crossfit Lancaster, is throwing down a 3 WOD competition on Saturday, May 19th, in front of the Reebok store in the Tanger Outlets in Lancaster!

Go here to check it out and register for a guaranteed good time with local Crossfitters!

Crossfit Lancaster/Reebok Mall Brawl 

Skill/Strength

20 minute time cap:

Bench Press
5-5-5-3-3
Push Press
5-5-5-3-3

WOD
3 rounds for time:
400m run
30 Abmat situps
20 KB swings(1.5/1)
10 T2B
Rest 90 seconds
  

That's a mean hip thrust Justin.  Welcome back.

Just an update on the new facility.  We're doing our best to move in there by mid-June.  After some contract negotiations, the A/C is being installed and wiring redone.  Over the next couple weeks, we'll be painting, laying floor, and building out.  We'll try our best to keep everyone up to date, so if you have a free weekend and feel like lending a hand, we'll gladly accept it.

Again, this is a big move for Crossfit 717.  We're proud of the community we have here, and if it wasn't for everyone's relentless dedication, this move wouldn't be possible.  This facility is for you.  The showers, the "chill" area, the locker rooms, and simply having more than a 4x6 mat to work out on, is because you guys want it.  Thank you for encouraging us to make this jump. 

Last but certainly not least, a huge shout out to our two coaches, Boggs and Hobbs.  They made this dream possible.  If it weren't for those guys, we wouldn't have been able to achieve this.  The care they have for our members is unmatched.   Thank you.


Skill/Strength
9 minute time cap:
3 attempts  at a 1RM Snatch
*warm up to around 80% of 1RM prior to the 9 minutes.  The first rep should happen right after 3-2-1..GO.  Try and rest 2 minutes after each attempt.  Visualize the lift.  Practice routine.  If you miss a lift, it counts as an attempt.  Focus.

WOD
For Time:
250m run (stop sign)
then...
21-15-9
Overhead Squats (135/95)
Burpees
then...
250m Farmers Carry (2/1.5 or whatever is available)

*Begin WOD with run.  Then do 21-15-9 of OHS + Burpees.  Finish with Farmers Carry.  The WOD is timed from start of run to end of farmers carry. 
*In small classes, it's cool to drop the bar from the Overhead position.  If there is someone else working out within a mat of you, lower bar down safely.  Burpees and flying bars don't mix well.  So don't let it fly.  Have control.  Have fun.

We're gonna need a bigger white board.

Tons of PR's on the Clean & Jerk yesterday, and really strong performances on "The Chief"!  Keep up the good work everyone.  

Skill/Strength
-Barbell box step ups
5x5 (use 25%, 50%, or 75% of your bodyweight)
-Single leg Deadlift
5x5 (same weight as step ups)

WOD
In 15 minutes, complete:
3 rounds of:
8 Turkish Get-ups (1.5/1)(4 each arm)
12 Chest to Bar Pullups
 ~with remaining time~
AMRAP
25 Double Unders
1 rope climb

*Scaling for the rope climb will be 5 K2E, T2B, or V-ups, followed by a 10 second L-sit hang from the pullup bar.

Also, Congrats to our boy Chris H. and his wife Heather who just got back from their wedding in the Carribbean! 

Skill/Strength
9 minute time cap:
3 attempts at a 1RM Clean & Jerk.

WOD

"The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.

Reminder

Mobility screenings by Paul tomorrow during Open Gym.

WOD

"Deck of Cards"

Diamonds: Box Jumps (30/24)
Spades: Knees to Elbows
Hearts: Weighted OH Lunges (45/25)
Clubs: KB Swings
Joker: 200M Sprint

Come in this Sunday from 10am-2pm during Open Gym to talk to Paul about any mobility issues or concerns.  He'll run you through an individual or group screening to try an pinpoint any issues.

Strength
Backsquats unbroken reps
1-10-1-20-1-30
*1=80% of 1RM, 10=70%, 20=60%, 30=50%.  Make sure to hit depth on every squat.  Unbroken means not racking/dropping the bar. 

WOD
3 Rounds for time:
10 Chest to bar Pullups
10 Front Squats (165/115)
10 Burpees

Skill
20 minute time cap:
Rx-5 rounds
-10 GHD situps then immediately UB Muscle-ups to failure
*UB=Unbroken

Scale-
MU progressions
T2B progressions

WOD
AMRAP 10:
5 Push Presses (135/95)
7 Ring Dips
9 Push-ups

*Rest 3 minutes after WOD finishes and run 1 mile for time.

Skill/Strength
-Tabata Row (setting 10)
4 cycles for distance
-Kettlebell swings (2/1.5)
4 cycles for reps

WOD
3 rounds for time:
3 Deadlifts @ 85% of 1RM
1 250m sprint (stop sign and back) (if raining, 50 DU's Rx/150 Singles Scaled)
9 Weighted Pullups (45/25)
1 250m sprint
3 DL's
*1 minute rest between each round

Quinn Ireland already looking like a crossfitter!

38 PR's yesterday on the CrossFit Total. (That's only on the final total, not including the PR's on the individual lifts.) Really shows what dedication can do!

On a side note, please be cognisant of your surroundings when we're working out.  There were a couple close calls yesterday, and we need to ensure that we're being safe not only for ourselves, but for the others around us.  Pay attention to your barbell, but pay attention to others that need to bail from a heavy weight and may come your way.

Skill
(20 minute time cap)
Unbroken for Time:
15-12-9-6-3
HSPU
Alternating Pistols (total count, NOT each leg)
*scaling "unbroken" to broken is a better choice than scaling the movement if HSPU are achievable without assistance.  

WOD
*15 up and over Burpee Box Jumps (24/20)
3 rounds for time:
20 Wallball (20/14)
20 T2B
Then:
15 up and over Burpee Box Jumps

*All standards of movement are reflective of the 2012 Crossfit Games Regional event 6 standards.

Congrats to Andrew S. for putting on an extra 40 lbs on to his 1RM Backsquat!! 

Paul Erwin, DPT, will be at Open Gym this Sunday to run one-on-one and small group mobility screening for our athletes.  This will allow time to get some focused attention from the man that knows your body better then you do.  That sounds creepy, but believe me, he's a great guy and you'll be happy you did when that nagging shoulder ache or lower back tweak goes away.

Now, let's put that squat to the test.

WOD

"Crossfit Total"

Backsquat 1RM

Press 1RM

Deadlift 1RM

*in that order

 Go lift something heavy

 

WOD
5 rounds for time of:
50 Jump and touch 18" above tip toe reach
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

 At a body weight of 152lbs, He's Snatch Balancing 380lbs.

Skill/Strength
Snatch Balance
2-2-2-1-1-1-1-1

WOD
For time:
21 Kettlebell swings (2/1.5)
400m Run
15 KBS
400m Run
9 KBS
400m Run
(Call Time)

Then...

10 Minute's to find 1RM Split Jerk.

*This is a two part WOD.  The first is for time, the 2nd is for weight.  Don't expect to achieve your true 1RM, but go as heavy as your fatigued body will allow.  The clock for part 2 starts as soon as you call time for part 1.  Don't pull weight from floor, use the racks.  If your Split jerk still needs practice, the Push Jerk will suffice.

 

Skill
15 min time cap:
-Floor Press
5x6
-Weighted Glute Ham Raises (Scale: Sumo Deadlift)
5x6

(Alternate between floor press and GH-Raises)

WOD
Team of 2:
20 HSPU
40 Power Cleans (135/95)
60 Ring Dips
40 Sumo Deadlift High Pulls (135/95)
20 HSPU
3k Row

*Team will evenly distribute reps.  One partner works at a time. One piece of equipment per team (unless there is a drastic difference between weight for the partners, but try and pair up with someone that has similar abilities)

J.K. at the City Island Team WOD

Strength
Backsquats
97.3%x10x4


-Just joking-

(serious this time)
Partner up with same gender:
4+ rounds (20 minute time cap) of:
-Prowler Push 50m (Partner pushes it back)(225/135)
-2 rope climbs (per partner)
*The rope climb will not be broken up.  Climb up, climb down, and tap your butt to the floor without taking your feet off the rope to begin the 2nd climb)

WOD
AMRAP 9:
7 UB Overhead Squats (95/65)
7 *UB Toes 2 Bar

-3 minute rest-

For time:
1 mile run