CrossFit 717

Starting this week, the CrossFit H20 (swimming) WOD's will be moved to Tuesdays at 7pm!!  We hope this move will allow more people to get into the pool and get some swim time in.  Also, this is now FREE for any CrossFit 717 members.  Take advantage of an expert swim coach while you can!  

Skill

20 minutes goat work.  Pull out those goal sheets and work on something.  The coaches have been giving out tons of extra work to bring up weak areas.  Use that time today to get some of it done. 

WOD

30-25-20-15-10

Burpees

Box jumps (24/20)

Toes-2-Bar

<Scales>

25-20-15-10 rep rounds of:

Burpees

Box jumps, 20 inch box

Toes to bar

20-15 and 10 rep rounds of:

Burpees

Box jumps,12 inch box

Toes to bar

*Toes to bar progressions

Toes to bar legs straight no kip

Toes to bar legs straight kipped

Toes to bar legs slightly bent no kip

Toes to bar legs slightly bent kipped

Toes to bar legs extremely bent kipped

Toes near bar

Toes nowhere near bar

Can’t even move toes in the direction of the bar

Knees above parallel

Knees below parallel

Knees barely move

I’m trying to move my knees up, REALLY, but it looks like I’m just hanging here

I can’t hang on the bar so I’m laying on the ground rolling my legs up towards my head

*Courtesy of Brand-X

**Sub in tuck-crunches if the bottom three are a reality.  

CF Endurance

Warm Up: Easy 1 Mile 

4 Mile Indian Run
*Instructions on how to run the workout will be given to each individual runner during class.