Olympic Lifting Class

Dan will be instructing an Olympic Lifting class TONIGHT at 5:30PM. 

Upon request of an Oly specific class, he will be coaching this every Tuesday at 5:30PM for the month of October. (Schedule subject to change.) This is not a one time 'clinic'; it will be an ongoing course strictly working on Olympic Lifts and strength building.

SKILL/STRENGTH

4x3 Muscle Up (unbroken) 

**Between Sets: 15-20 Good Morning 

WOD

600m Run

50 Wall Ball (20/14)

50 Push Up (Hand Release) 

50 Box Jump (24/20)

2 Rope Ascent

200m Run

2 Rope Ascent

25 Wall Ball

25 Push Up (HR)

25 Box Jump (24/20)

600m Run

BB Challenge II Winners!!!!

Congrats to the BB Challenge II Winners

The three Challengers exemplify the essence of the Better Body Challenge.  They set goals for themselves and showed up every day to work extremely hard towards those goals.  We won't even attempt to rank a 1st, 2nd, and 3rd place.  Incredible job to each one.

  

We based the winners off of test WOD times, BF% loss, and attendance. 

In no particular order, here are your winners...

Tara N.

Drew N.

Troy M.

They will all be receiving gift cards, cook books, and 717 apparel!   

Swim Clinic

7pm Tuesday 

7am Saturday

Sign up on ZenPlanner! 

SKILL/STRENGTH
EMOM 10:
2 Power Clean + Jerk
-Climbing to 90% of C&J

3x1 Clean & Jerk
@ 95%

WOD
AMRAP 5:
10 Back Squat (135/115)
10 Toes to Bar
*Rest 1 Minute

AMRAP 4:
10 Front Squat (115/95)
10 Toes to Bar
*Rest 1 Minute

AMRAP 3:
10 OH Sqaut (95/75)
10 Toes to Bar
*Rest 1 Minute

AMRAP 2:
10 Lunges ( 95/75 - front rack)
10 Toes to Bar
*Rest 1 Minute

AMRAP 1:
10 Squats
10 Toes to Bar

Old build - New Building

 

 

 

2 YEAR CELEBRATION WOD 10a -12p

It seems like it was only yesterday that we were celebrating our 1 year anniversary, marveling at how far we came from an empty building to a building bustling with athletes.  In year two, we set our goals higher and have come close to meeting them, a new location, increased membership, new programs.  Through it all we have never lost the fact that everything we do, we do to make 717 better for our members.  We would like to thank all of our dedicated athletes for helping us get to where we are.  We all love sharing in your successes.  We love the ownership you take in our box, (taking a Saturday to move!!).  We want to continue to help you achieve and celebrate new successes.  We would like to thank our coaches.  We are blessed with the most dedicated individuals who continue to hold the high standards that we have set.  Without you guys we would probably be more grumpy!!  Lastly I would like to thank my partner Dan, although our relationship isn't always the smoothest, your hard work and dedication continues to shine though everyday.  So CrossFit 717 lets see what more we can accomplish in year 3, the sky's the limit!!

On to the WOD....

"FRANKENCHIPPER"
In teams of 2 Complete:
800m Run
82 KBS (1.5,1)
44 Pull-ups
82 Power Cleans (115, 75)
44 Ring Dips
Run 400m
60 OHS (95, 65)
300 Double Unders
300 Sit-ups
150 WB Shots (20,14)
Run 400m
100 Box Jumps (24,20)
100 Burpees
Row 2 K

Each team member must complete at least 50% of reps with the exception of the Run.

REMINDER: 

SIGN UP FOR THE WOD THIS SATURDAY ON ZENPLANNER! There is one WOD time and we will run in heats.

 Please post what dish you are making for the cookout, at Adam Ricci Park, on the Facebook event page. 

WOD from 10am-12pm (latest) - Softball Game/Cookout at 2pm

SKILL/STRENGTH

Find 3RM Bench Press
*Climbing in weight.

WOD

AMRAP 12:
10 Paralette Push Ups
10 KB Swings (2/1.5)
15 Weighted Box Jumps (20/14) (Manageable weight.)

JK

WOD

TEAM OF 2:
4 TOTAL ROUNDS

Partner A: Run 400m
Partner B: 10 Burpee Box Jumps; Hold plank until Partner A returns.

Partner A&B: Run 400m (Stay together)

Partner B: Run 400m
Partner A: 10 Burpee Box Jumps; Hold plank until Partner B returns.

Partner A&B: Run 400m (Stay together)

**Rest 1 minute between rounds.              

UPCOMING EVENTS

To stay in the loop for this weekends happenings at 717, check out our Facebook page for details and information. 

FINALLY.... YOGA with Kara Shiffer!

 We've had countless requests for a yoga class with Kara, please join us at the box on Saturday, October 20th, at 12:30pm for an hour session. A class will be available on ZP closer to date. 

(And unless you like doing yoga on turf, you'll want to bring your yoga mat!) 

BB Challenge

Final results are in the works! Winners will be announced at the 2 Year Celebration.

SKILL/STRENGTH

Hang Power Snatch
5x2 @ 60% 1RM Snatch

Snatch
3x1 @ 85% 1RM Snatch


WOD

9 Rounds For Time:
3 Power Cleans
3 Front Squats
6 Single Leg Deadlift (3 each leg)
-then, at the end of 9 rounds
30 Ring Dips
to complete WOD

** 70% of Clean - One barbell is used for all three movements.

COOLDOWN

Hip Mobility

The Deckers... Team Ramrod

Skill/Strength/Cooldown
EMOM 10
2 Push Press @ 65%
*No Racks

Cooldown
Thoracic and shoulder mobility.  Spend time on those bands and rollers today.

WOD
Not for time:
25 Push Press @ 60%
50 Push Ups
75 Situps
100 Double-unders

CrossFit Endurance

1000 easy row
*hard 10 seconds at 700, 800 and 900
500 TT row for avg watts
60 sec on/ 60 sec off @ 500 TT avg watts 6 minutes
2 minute rest
30 sec on/30 sec off @ 500 TT avg watts for 5 minutes
500 TT row

Steady easy row too cool down

Jamie C. taking home the Ladies first place spot in the Mid-Atlantic Hopper!!

I didn't get many pictures this weekend, but since we have such an awesome community, I didn't have to worry about it. The amount of support our guys and girls had this weekend was incredible.  Thank you all for coming down.  Each time a team or athlete from 717 was WOD'n, they had their own cheering section that drowned out the place!

Every ones energy and grit where sincerely inspiring.  Please start sending in pictures so I can show all you off.  Thanks again for an incredible weekend everyone.  If you see any of the following people in the Box, pat them on the back for a job well done.

Tony C. 

Jason K.

Mike L. 

Tony F.

Paul D.

Wendy D.

Jen G.

Jen E.

Bekah H.

Levi H. 

Mason S.

Olivia B.

Maria B.

Hobbit G.

Skill/Strength/Cooldown

25 minutes to:

Work up to a 5rm Front Squat

then...

3x3 Heavy Hang Squat Cleans

After WOD:

Hip and Thoracic mobility

WOD

AMRAP 8:

3 Thrusters (135/95)

6 Strict Pullups

9 Burpees

Rest as needed then complete the following not for time:

50 Good Mornings or Back Extensions

50 4 count Flutter kicks

Good luck to everyone at the Mid-Atlantic Hopper today!!!

Skill/Strength

Push Jerk + Split Jerk

6x2 at 65%

WOD

Team of two:

Each section is broken down into 5 minutes.  You will begin a cycle with a 600m team run.  Upon return, do as many reps of the movement as possible within the 5 minute time frame.  

0-5: Box Jumps

5-10: V-Ups

10-15. Pullups

15-20: Deadlift

20-25: Push Ups

-Reminder: tonight's 5:45pm class is back on the schedule. 

-Good luck to all our competitors heading down to Baltimore this weekend for the Mid-Atlantic Hopper!  If you're planning to come watch, they're selling spectator tickets online until 12pm tonight at a discounted rate.  Check out their information on Facebook to get this weekends information and latest news.

Skill/Strength
5 sets of 3 reps of the complex:
Snatch pull, hang power snatch.  Work up to 70%.

WOD
21-15-9
Double unders
Burpees
Toes2bar
Wall balls

SKILL/STRENGTH

8x2 Overhead Squat @ 1RM Strict Press

WOD

4 Rounds For Time: 
400m Run
10 Kettlebell Swings (1.5/1)
10 V-Ups
10 Single Leg Jump Rope (each leg)
10sec Handstand Hold
400m Run

*Rest 1 minute between rounds.

If you happen to see Dan today, make sure you give him a BIRTHDAY shout out!! (Message from Jamie, he'll kill me when he realizes this is on here! Hehe.) 

BB Challenge Participants: 

BF % Checks will be done on 10/5:

 Dan's availability (for males): 4pm-6pm

Jamie's availability (for females): 8:30am-9am, 12:30pm-1:30pm, 4pm-6pm

We tested out the amount of effort you guys put in at the gym this month and saw tons of significant WOD time decreases, now it's time to see how much effort everyone put into nutrition! 

Weekend Schedule: 

Friday: 6pm class WILL OPERATE AS SCHEDULED. 

Saturday: All Classes will operate as scheduled.

Sunday: NO OPEN GYM. Hope to see all of you down at CrossFit BWI either competing or supporting fellow athletes!

SKILL/STRENGTH

3RM Weighted Push Up

1RM Weighted Pull Up

WOD

"The Cheif" 

5 Cycles: 

Max Rounds in 3 Minutes of: 

3 Power Clean (135/95)

6 Push-up

9 Squat

*Rest 1 Minute between cycles. 

Skill/Strength
Bent over row
-5x5 climbing

WOD

6 minute AMRAP:
10 Thrusters (135/95)
10m Barbell Lunge in front rack position

rest two minutes then...

6 minute AMRAP:

10 KB Ground to Overhead (5 each arm, 1.5/1)

50m Sprint

10 Ball Slams

50m Sprint

rest two minutes then...

4 Minutes of:

5 Rope Ascents

Farmers walk till time is up (2/1.5)

-Please be aware of the schedule starting this week.  There will also be some adjustments to this weekends schedule due to the BWI Hopper.  We have a lot of athletes going down to compete, and practically every coach going to help or compete.  With that said, we'll be closed Friday night (6pm class) and Sunday (Open Gym).  Saturdays classes will be held as normally scheduled.   

-Swim WOD's are this week.  Tuesday at 730pm and Saturday at 7am.  Sign up on ZP.

-Today is the retest WOD for the BB Challenge II!  Bring your A game today, your score will not only be evaluated based on the improvement from last time, but also against the entire class!

Skill/Strength
7x1 Sumo DL, Climbing 

*after WOD

WOD
2 Rounds for Time:
25 Push Presses (65/45)
25 Box Jumps (24/20)
25 Kettlebell Swings (1.5/1)
25 Pushups (hand release)
25 SDLHP (65/45)

Skill/Strength

4 x Buckles Complex

*6 reps Dead Lift, then 6 x Power Clean, then 6 x Push Jerk, then 6 x Back Squat = 1 set.  Do one set at 75-85-95-105/55-65-75-85 

WOD

AMRAP 30 Minutes:

Team of two

Partner 1: Row 500 M
Partner 2: 3 rounds of (5 pull-ups, 10 push-ups, 15 squats), then max Backsquats 95/75#

When partner 1 finishes, he switches with Partner 2. Only the Backsquats count for scoring purposes. Final Score is the number of Backsquats performed before other partner finishes row and over the 30 minute period.  You must finish full three rounds of Cindy before being allowed to start the Backsquats

The concept is to row fast so that you limit your partner’s ability to get a large number of Backsquats. Partner doing Cindy and Backsquats must focus hard to get through Cindy and then capitalize on the Backsquat repetition. 

BB Challenge II Day 28!

Skill/Strength

3x5 each leg
Single Leg Deadlift
Box Step Ups

WOD

For Time:

10 Handstand Push Up
2 Clean (60% of 1RM clean)
8 HSPU
4 Clean
6 HSPU
6 Clean
4 HSPU
8 Clean
2 HSPU
10 Clean

 **Scale for HSPU: Push Press clean weight for the same amount of reps as HSPU.

Lovett securing his No. 1 spot for the CFT on the Benchmark Board!

Winter Schedule Change!

This Monday, October 1st, we'll be switching over to the Winter schedule.  No changes will be made at this time to the afternoon schedule. 

5:15am CrossFit

6:15am CrossFit 

7:15am CrossFit

11:30am CrossFit

The 6:15am "pilot project" will begin Monday as well...

BB Challenge II Day 27

The end is near!  We will be repeating the test WOD and gathering BF% and after pictures next week!  

WOD

4 Rounds:

200m Run

10 Box Jumps

200m Run

10 Knees to Elbows

200m Run

10 Box Jumps

200m Run

10 Knees to Elbows

BB Challenge II Day 26!!!

Skill/Strength
-Bench Press
5-10-4-10-3-10-2-10-1-10
Weight climbs on 5-4-3-2-1
Weight stays the same for the 10's, use 50-60%.
*Immediately hit the 10s after the heavy 5-4-3-2-1

-In between sets (ie 5-10 is one set), do 1x12-15 Pendlay row.

WOD
"Nicole"
AMRAP 20:
400m Run
Max Effort Pullups

*AMRAP stands for "as many Reps as possible" per round.  Once you fall off the pullup bar you run.   You can do any style pullup.

Great results from yesterdays CFT!  Anywhere from 10-55lb jumps on the backsquats.  That's a programmers dream.  

Skill/Strength
Power Snatch+Hang Snatch
-5x2 climbing
Snatch Balance
-3x1 for skill

WOD
3 rounds for time of:
4 TGU (1.5/1)
10 KBS
10m Overhead lunge (with kettle bell)
10 KB Goblet Squat
10m Overhead lunge (with kettle bell)
10 KB Snatch (alternate arms)
10m Overhead lunge (with kettle bell)
10 KB Thruster (done with single kettle bell)