CrossFit 717

Our Boy Dave Graci in Kandahar.  Miss you brother!

There's been a huge amount of PR's recently, but one always stands out as a very cool day.  Congrats to Bekah R. for getting not only her first muscle up, but her 2nd, 3rd, and 4th as well.  Did I mention they were strict too!  Nicely done Bekah!

Moving the 717 Weightlifting class to three times per week now (T,F,S).  Please RSVP your spot on ZP.  They will be starting another 12 week squat program on Tuesday.  This programs main focus is on Olympic style weightlifting and strength.  It will remain open to all regular members for the time being.


Strength
20 minutes to:
Establish new 1RM Power Clean

Skill
Flight Simulator
12 Minute to get as far as you can:

Double Unders

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Rules:
1. You must complete each set consecutively before moving onto the next
     Example: I must do 5 consecutive double unders without breaking before I can move to 10 double unders. I must do 10 consecutive double unders before I move to 15 double unders etc.
2. You will start over on the set you were attempting if you do not get the desired number consecutively.
     Example: If I am on set 25 and I trip on 23 double unders…I will start over and try for 25 again and continue this until I either get 25 consecutive double unders or the time runs out.
3. You must break in between sets
    Example: After I complete 5 consecutive double unders, I must come to a complete stop, THEN go to set 10 and so on.
4. There is not modifying!!!!
    Example: We are doing double unders today….NO SINGLES can be substituted or counted..so practice!

WOD

4 rounds for time:

10 Pullups (If you always kip, then mandatory butterfly.  If you always butterfly, then mandatory C2B)

20 V-Ups or GHD situps

30 Wallballs (scale up in weight if you can do 50 unbroken or wear a vest)