WOD

For time:
Run 400m
15 Pull-ups
Run 800m
35 Pull-ups
Run 1 mile
50 Pull-ups

Jared

WOD

Bench Press
3-3-3-3-3

"Randy"
75 pound Power Snatch, 75 reps for time.

Scott on today's hitting Toes to Bar.

Paul reviewing proper snatch technique

WOD

30-25-20-12-10 rep rounds for time of:
Burpees
Box jumps, 24" box
Toes to bar

Big Kev and Juice stretching before their WOD



Intensity during their first on-ramp WOD.



WOD

Snatch, 1 rep
Clean and jerk, 1 rep
As many rounds and reps as possible in ten minutes of:
115 pound Squat clean, 6 reps
12 Pull-ups
24 Double-unders

Add together the best snatch, the best clean and jerk, and the total reps performed in the triplet for your final score. Post score to comments.

The Calder Cup courtesy of the 2010 AHL Champion Hershy Bears!

WOD

8 rounds of:
Run 400 meters
Rest 90 seconds
Post total time to comments not including 8th rest.

Rusty (CF York) & Jen (Premier Fitness) doing wall ball shots during FGB

 

 

Box jumps

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.
Add your points and post them to comments

GRAND OPENING FOR CROSSFIT 717! SATURDAY SEPTEMBER 25th, 10am to 3pm!

On Saturday, September 25th, from 10am-3pm, we will be holding a Grand Opening Celebration at CrossFit 717. This is free, and open to anyone who would like to stop by and see what we, and CrossFit, are all about. We'd love the chance to meet you on Saturday!

Some of the things that will be going on are:
1. Free Food! - Examples of great, tasty food, and recipe ideas from the Paleolithic and Zone diets, the diets we recommend and follow ourselves.
2. Free Workouts!  

3. Presentations by our coaches about CrossFit and it's definition and approach to fitness, how it has changed their lives, and how it can benefit anyone who wants a FUN and extremely effective way to improve their fitness. Also get to meet and know the coaches, hang out, and enjoy the morning!

WOD

Deadlifts: 2 reps every minute for 10 min.  (use 80-90% 1RM)

then

3 rounds for time of:
20 KB swings (53/35)
5 KB Squat clean, L arm
5 KB overhead press, L arm
5 KB Squat clean, R arm
5 KB overhead press, R arm

Dan working with Ann & Elizabeth



WOD

30 Muscle-Ups for Time

Muscle-Up Demo

Muscle-Up Progressions

WOD

Thruster
3-3-3-3-3-3-3

then

"SQT"
3 rounds for time:
95 pound ground to overhead, 10 reps
50 yard shuttle sprint x 2

                        Jeremy finishing up his 400m run.

GRAND OPENING FOR CROSSFIT 717! SATURDAY SEPTEMBER 25th, 10am to 3pm!

On Saturday, September 25th, from 10am-3pm, we will be holding a Grand Opening Celebration at CrossFit 717. This is free, and open to anyone who would like to stop by and see what we, and CrossFit, are all about. We'd love the chance to meet you on Saturday!

Some of the things that will be going on are:
1. Free Food! - Examples of great, tasty food, and recipe ideas from the Paleolithic and Zone diets, the diets we recommend and follow ourselves.
2. Free Workouts! with Free T-Shirts! - Receive a free CrossFit 717 t-shirt if you come out ahead in one of our workouts! Or if one of our coaches sees you had a blast, we may just throw one your way!
3. Presentations by our coaches about CrossFit and it's definition and approach to fitness, how it has changed their lives, and how it can benefit anyone who wants a FUN and extremely effective way to improve their fitness. Also get to meet and know the coaches, hang out, and enjoy the morning!

We hope to see you there!

WOD

"Isabel"
For time:
135 pound Snatch, 30 reps

 Eric working on his presses during one of his on-ramp sessions.  Great intensity!

WOD

Weighted ring dips
1-1-1-1-1-1-1

then

"Annie"
For time:
50-40-30-20-10 reps of:
Double-unders
sit-ups

WOD

Row 2K

WOD

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jumps, 24 inch box
30 Wall ball shots, 20 pound ball



Jason and Chris hitting yesterday's WOD hard!  Great job Jason and Chris!

WOD

Squat clean
3-3-3-3-3

12-9-6-3 reps of:
Deadlift 1.5 times bodyweight
Ring push-ups

scaled 1x BW/push-ups

WOD

4 Rounds for time of:

15 Toes to Bar

30 Wall Ball Shots (20/14)

60 Double unders

Jared rocking out Front Squats during his accelerated on-ramp.  Great work Jared!

Ian finishing up his rows!

WOD

Push Jerk

3-3-3-3-3-3-3

then

For max distance:

Row 30 sec

Rest 1 minute

Row 1 minute

Rest 1 minute

Row 2 minutes

Rest 1 minute

Row 3 minutes

Post distance rowed to comments.

WOD

5 Rounds for Time of: 25 Push-Ups 25 Box Jumps (24/20) 25 KB Swings (53/35)

WOD

Back Squat

5-5-5

Then:

3 Rounds for time of:
15 Overhead squats (105/85)
10 Chest to Bar pull-ups

REST DAY

OR:
Make up a missed WOD from the last 2 days OR:

Run/Swim/Hike/Play a sport

9/11 Memorial WOD

We invite everyone to come out to the box Saturday morning to push yourself in honor of those we lost. WOD will go at 9am and 10am. Drop-ins welcome!
Foundations Class is 8-9am.

WOD

In rememberance of the 2966 people who lost their life that day.......

For Time:

911m Row
3 Rounds of: 2 HSPU
                    9 24kg KB Clean and Press (each arm)
                    6 Tire Flips

                    6 Rope Ascents (15 feet)

911m Row

Long pants suggested for rope ascents.

Thanks from CrossFit 717 to all who continue to serve.

"Bravery is the capacity to perform properly even when scared half to death."

- Omar Bradley

WOD

"Helton"


Three rounds for time of:

Run 800 meters
50 pound Dumbbell squat cleans, 30 reps
30 Burpees

 
 
 
 
 
 
 
 
 
U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.

CrossFit 717 visits CrossFit Morristown

On Monday 8/30 I had the pleasure visiting CrossFit Morristown on a recent visit to North Jersey.  I met the owner, Karianne Dickenson, at my Level 1 Cert in King of Prussia.  One of the great things about CrossFit is the community that comes with it.  Thanks to Karianne for the awesome WOD and the great advice on running a successful affiliate.

WOD

"FRAN!"

Three rounds, 21-15- and 9 reps, for time of:

Thrusters (95lb.)
Pull-ups (bodyweight)

Fran is a representation of what we do. We work hard and fast. We create power and speed. We have a community of amazing people who understand each other. Here’s to you Fran!

 Aldo blowing through thrusters!  Hit a PR of 4:47 as Rx'd!!

Dan gave it everything and hit a 5:30 as Rx'd.  Great job!