WOD

5 Rounds For Time Of:


2 Rope Ascents
5 Deadlifts (315lb.)
5 Weighted Pull-Ups
10 Burpees
2 Tire Flips
400m Run 


Scale Deadlift Weight and Pull-Ups as Needed

Tomorrow's Team WOD: "717 Broke My Heart"

We will have three (3) teams competing tomorrow. They will be divided as evenly as possible between men and women. The WOD will be a task-oriented WOD for time. Further scaling will be done as needed for those who are new and need it.

Each team will complete the following:

400 Thrusters (Men = 85lb./Women = 35lb.)
400 Pull-Ups (Everyone uses their current scaling methods)
5K Row (total distance)
800m Indian Run with 25 lb. sandbag

(total numbers may vary depending upon how many people per team we have)

How This Will Go

Each team will be assigned the following:
1 - 85lb. bar (Men)
1 - 35lb. bar (Women)
1  - Rower
1 - 25lb. Sandbag
A Designated Pull-Up Area

• Men and women on each team will line up behind their respective bars.
• On 3-2-1 GO!, first team member does as many thrusters as they can (so there will be a man and woman going for each team at the same time).
• When they fatigue, they drop the bar, the next person in line picks it up, and continues thrusters.
• Keep a running count as a team until you hit 400. On 400, team moves on to pull-ups.
• Getting as many people as you can onto the pull-up bars in your designated area, team starts pull-ups. Switch members out as they fatigue.
• Keep running tally; once team reaches 400 pull-ups, move on to the Row.
• Team lines up behind their designated rower. Each team member will row approximately 500m until 5K distance is reached. Once completed, move onto sandbag run.
• Sandbag Run: Team will grab their 25lb. sandbag, and get in a single-file line in the alley in the front of the box. The first person in the line will carry the sandbag. Team starts jogging/running. The last person in line immediately will run up to front of the line and take the sandbag, now becoming the first person in line. The new last person sprints up, takes the sandbag from the first person, relieving him/her, and so on......until team makes 2 laps around block. As you can see, the first person in line will always carry the sandbag until they are relieved by the last person running up to the front of the line to take it.
• Those unable to run will perform a couplet of rowing and air/box squats while their team runs.

This is gonna be a blast - can't wait to see ya'll there!

WOD

For Time:

20 Muscle-Ups
400m Walking Lunge
20 reps of The Bear (140)


Scale load on the bear and muscle-ups as needed.

Below: West Shore Rugby and pics from Tuesday night's Clean, Jerk, HSPU WOD. Tough to sayy the least.......

 NOTE THE FULL HIP, KNEE, AND ANKLE EXTENSION on KEVIN HERE (TRIPLE EXTENSION). NICE!! AND THE GOOD OVERHEAD FINISH BY MIKE.

MOST INSPIRING THING I'VE SEEN IN AWHILE. WAY TO GUT THIS ONE OUT KRISTEN! DOING ASSISTED TURKISH-GET-UPS HERE. 56 MINUTES OF CHALLENGING WORK....AND SHE NEVER QUIT!

WOD

For Time:

Any Combination of Rowing and Running For:

4000m

Devote more time to what you are relatively weaker in.

To Clarify

Due to the upcoming Team WOD this Friday night at 6pm (where we hope everyone currently in the On-Ramp/Foundations Classes will join us), there will be NO ON-RAMP CLASS FRIDAY, FEBRUARY 11th at 7:30pm. Come to the Team WOD if possible, then join us all afterwards at ABC! And wear something RED for Valentine's Day! 

WOD

For Time:

5-5-4-4-3-3-2-2-1-1 Of:


BW Power Clean
BW Push Jerk
HSPU


Scale load as needed by %BW.

"We're all working together - that's the secret." - Sam Walton, Wal-Mart founder.

Upcoming Team WOD: "717 Broke My Heart"

In support of The American Heart Association (and Valentine's Day, of course), our upcoming team WOD on Friday the 11th at 6pm will be called "717 Broke My Heart". And it may, in more ways than one.......hahaha, it will be a blast though for sure! So be sure to come on out and have fun pushing yourselves for the AHA and a good cause, all the while having fun and working together! This is open to all members and On-Rampers!  So there will be NO ON-RAMP CLASS AT 7:30pm that night. On-Rampers - PLEASE JOIN US for the TEAM WOD!

On a slightly serious note the WOD will benefit the American Heart Association, so if you're able to leave a small (any) donation for them, that would be awesome. A can will be set out at the front desk for anyone wishing to do so.

And since it's almost Valentine's Day, we ask that everyone wear at least something red to the WOD. It can be small, or you can make your getup as outlandish and fun as you want. Just come in something red, and be ready to have a good time!. Then it's on to ABC (Appalachian Brewing Company in Camp Hill) afterwards! The WOD will be posted on Thursday sometime, so check back here to see what it will be.

WOD

“Christine”

3 Rounds For Time Of:

500m Row
12 BW Deadlifts
21 Box Jumps (24/20)

Scale Deadlift load as needed.

Below: West Shore United Rugby workin' hard again during "Ghandi".....a pretty kick-ass WOD.

REST DAY

Rest or do something fun.........

Hey everyone - was able to make it to the Disposable Hero WOD yesterday at CrossFit Apex in Telford, PA (outside of Lansdale). It was an incredible (and challenging - the WOD is no joke) experience to be around other CrossFitters also putting out and taking time of thier day to contribute to a great cause - our fallen or wounded veterans. It was just another example of how much we can all do together. Hopefully, we'll be able to get something like this going in our box (I have some ideas). But if you have a group or charity you'd like to contribute to, let one of us know and we can help put together an event (or events) to benefit them.

Enjoy the Super Bowl (Go Eagles! Oh wait they're not in it........I guess Go Packers!)

WOD

There are 5 stations with one exercise at each station. Perform 5 minutes of continuous work at each station, followed by one minute of rest before moving to the next station. Tally your total reps or calories rowed at each station. Your score is the total reps and calories.

One Round for Total Reps and/or Calories Of:

Calorie Row 5 minutes
1 Minute Rest
Wall Ball Shots (10 ft./20lb. ball) 5 minutes
1 Minute Rest
Burpees 5 minutes
1 Minute Rest
Stop Sign Sprints 5 minutes
1 Minute Rest
KB Clean and Press (alternate arms- 2pood/1.5/1) 5 minutes

Great job on a tough WOD yesterday everyone!

Monday Business

Hey 717 - This coming Monday, February 7th, there will be no morning classes as Dan has class, and Aldo is working at the fire department. We apologize for any inconvenience and thanks for your understanding.

Tomorrow's Disposable Hero WOD

(Paul Here): For those who want to go to The Disposable Hero WOD tomorrow at CrossFit Apex in Telford, PA (about 2 hour drive) , please let me know. I'll be going to it, and leaving from the box at 7am sharp. I'd defintely like to have some 717'rs along to share in the suffering and fun, for a great cause. You can reach me at the box tonight from 4:30pm-8:30pm, or by cell (717) 343-7265. The WOD starts at 10am, and all proceeds go to Wounded Marines. The donation is $20, and gets you the following:

5 rounds for time of:

400m run

40m Walking Lunges

25 Knees to Elbows

25 Push-Ups

25 Burpee Pull-Ups

HOPE TO HEAR FROM YOU ALL!

For more information on the Disposable Heroes Project go to:

http://www.thedisposableheroesproject.com/

WOD

AMRAP 30 min. Of:

5 Power Snatch (140)
5 Thrusters (140)
5 Weighted Pull-Ups (on Bar or Rings)

Scale loads as needed. You want to use a moderately heavy load (approximately your 5-7RM snatch weight). For pull-ups use a dumbbell/weight that only allows you to get 5 pull-ups. If you have less than 10 pull-ups, do BW or use a thinner band than you normally would.

This should be a moderately heavy WOD, requiring you to rest briefly in between each exercise.

"We must take back our nation from all the people who think that anything that offends them should be removed."  - Unknown American

WOD

6 Rounds For Time Of:

6 OH Squats (140/75)
12 Box Jumps (24/20)
24 Double Unders (75 singles)

Scale Load as Needed.

Below: New PR's from Monday's CFT, and pics from Tuesday's WOD. Great job everyone!

Morning classes cancelled!

Well 717er's the weather has knocked out power to the box this morning.  Aldo found this out when he got there.  Hopefully the utility crews will get us going soon!

WOD

3 Rounds of the Following For Max Reps:
(as in Fight Gone Bad format)


Rope Ascents 1min.
Push-Ups 1min.
TGU's 1min.
GHD Sit-Ups 1min.
KB Swings (2/1.5/1 etc.)


Scale as Needed

TEAM WOD NIGHT: Friday, February 11th @ 6pm!

Hey 717! - We will be having another Team WOD Night Friday, February 11th from 6-7pm. It's going to be a blast, so come on out, have some fun with our 717 Community, and get a great workout in! After that we'll all celebrate at The Appalachian Brewing Company on the Carlisle Pike in Camp Hill - each member of the winning team will in fact get a free beer on us! We plan on being there from 8pm-??? An appetizer table will be out for us as well.

I have (Paul talking) a Team WOD of Ridiculocity planned which is guaranteed to be fun and challenging, but I'm open to ideas or suggestions of anything you would like included. Post your ideas to the comments section or give Aldo and Dan your ideas in the box. See you there!

MORNING CLASSES ARE NOT CANCELLED!

Aldo managed to get here this morning and will be here for the AM classes.  Please use good judgement in getting here.  Be safe!

WOD

For Time:

20 Squat/Power Cleans (140)
400m Run or Row
20 Pull-Ups
400m Run or Row
20 Push Press (140)
400m Run or Row
20 Front Squats (140)
400m Run or Row
20 SDHP (140)
400m Run or Row

WOD

CrossFit Total

Deadlift 1 Rep
Press 1 Rep
Squat 1 Rep

Below: Dave going for a new deadlift PR.