Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, KY, assigned to a Navy SEAL team based out of Little Creek, VA, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan.

He is survived by his fiancee Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards. 

WOD
6 Rounds:
400m Run (45/25)
12 Push Press (115/85)
12 Box Jumps (24/20)
12 Sumo Deadlift High Pull (95/65)

DJ Cashmere put his new camera to use.  Looks sick!

Skill
7x1
Snatch High Pull+Power Snatch @ 80%

Strength
Post WOD
4x25 Reverse Banded Flys (band or light weight)
4x15 Good Mornings or 4x8 GHD Raises

WOD
"Sandy"
20 Overhead Squat (115/80)
3 Muscle Up
20 Toes to Bar
3 Rope Climb
20 Burpee Box Jump Over (24/20)
3 Rope Climb
20 Toes to Bar
3 Muscle Up
20 Overhead Squat

*Compare to October 31, 2012.

A New Year, Means New....

2013 Goals/Resolutions

This is something we have all been thinking about for the past two weeks: "What do I want to improve on?" For the next few days there will be Goal Sheets next to the sign in computer to fill out ANY and ALL goals for 2013.  Before you come in, start thinking about 3-12 month goals.  Whether it is to add 50lbs to your CrossFit Total or to finally get toes-to-bar, just having a goal is the important part. 

Let's hold each other accountable and make this an excellent year! 

WOD

"Fight Gone Really Bad" 

5 Rounds: Each station lasts 45 seconds, with 15 seconds to rotate.

Calorie Row (10/8)

Box Jump (24/20)

Floor Press

Body Blaster 

Shuttle Run

Plank Hold

SKILL/STRENGTH

EMOM 8:

2 Bench Press @ 80-85%

Practice/Warm Up: Split Jerk

WOD

5-10-15-20-15-10-5

Wallballs (20/14)

Push Ups

*Complete 1 Clean and Jerk between sets @ 85%

HELLO 2013!

  

Skill/Strength
5 Rounds not for Time:
3 Over head squats (80-85%)
5 Handstand Pushups
30 Double unders

WOD
"2012--> 2--> 2013"

AMRAP......:
20 Jumping squats (45/35)
12 Overhead Lunges (45/35 or KB)
2 Turkish Getups (2/1.5)
20 Situps
13 KB swings (2/1.5)

*Since we have no idea what the New Year will bring, we'll treat this AMRAP the same way.  Coaches choice.  A two minute warning will be given.

Goodbye 2012!!!

Please check the revised schedule for today and tomorrow! We hope everyone has a safe celebration tonight. We've seen a lot of exciting things happen over the past year, and we're looking forward to swinging full force into 2013! Get your 2013 goals ready... We already know Dan's expecting to see some 300lb Snatches by Summer.  

Skill/Strength
20 minutes to establish a new 1RM Clean

WOD
20 rounds for time of:
1 Bear Complex (185/120)
2 Muscle-ups

*Scale MU's to 5 pullups.

WOD:

Team of 3:

18 Rounds for time (6 each)
Partner A: Rest
Partner B: Max Wallball until 'C' completes round
Partner C: 9 Box Jump - 9 Push Press - 9 Toes to Bar

**Subtract total number of wallballs from final time.

WOD
"Linda" aka "3 Bars of Death"
10-9-8-7-6-5-4-3-2-1 of:

Deadlift (1-1/2 Bodyweight)
Bench (Bodyweight)
Clean (3/4 Bodyweight)

*Logistics are paramount in this WOD.  Take the time to group with members of the same caliber/body  weight .  If benches are a problem, then use the Floor press as a substitute.

Scaling options: Either Scale the weight back or drop the sets doing 10-8-6-4-2 with the rx’d weights.

Happy Holidays

All who made it through The 12 Days of Christmas.. Full of smiles!! 

SKILLS
EMOM:
Box Jump & KB Swing


WOD
For Time:
2K Row

After WOD:
3x20 second effort (@ 170% avg watts of 2K Row / 10s rest between sets)

Strength
Strict Press
3x3 (across/heavy)

WOD
3 Rounds of:
1 minute of: 8 Burpees, max rep Thrusters 95/65
1 minute of: 8 Burpees, max rep Hang Squat Cleans 95/65
1 minute of: 8 Burpees, max rep Power Snatch 95/65
1 Minute rest.

Score=Reps

then...

Death by pull-ups (time permitting)

There's something about tradition that we inherently love.  Every Christmas we may go to Grandma's house, make cookies on Christmas eve, and mull over what perfect present you should have bought... There's a sense of safety, or expectancy, that gives us comfort.  I think in our crazy world of CrossFit, we break all traditions.  We break free of a comfort zone and make the unknowable... tolerable, then later, even enjoyable.  I've learned that through the chaotic ups and downs of life, that new families, friendships, and opportunities will always surface when you do what you think is right.

Sometimes, breaking traditions are some of the best things we can do.

No matter what traditions you do or don't celebrate, all of us here at CrossFit 717 hope you and your family have a relaxing, safe, and joyous holiday.

(don't eat too many cookies!)

WOD

“12 Days of Christmas”

1 Muscle Up or Rope Climb or Bear Complex

2 Power Snatch

3 Burpees

4 Thrusters

5 Toes to Bar

6 Deadlift

7 Pull Ups

8 KB Swing

9 Box Jump

10 Push Ups

11 Front Squat

12 Hundred Meter Run

Guys:  135/115/95

Ladies:  95/80/65

The workout is completed just like the song.  1, 2-1, 3-2-1, 4-3-2-1... and yes, it's long.

  

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, KY, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. 

He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel. 

WOD
"Holleyman"
For time:
30 Rounds
5 Wallball (20/14)
3 HSPU
1 Power Clean (225/125, scale to 80%)

Skill
-2-Stop Snatch
2x2 @ 60%, 2x1 @ 70, 3x1@ 75

-Snatch
4x1 @ 80

Strength
Post WOD
4x25 face pulls (thicker band)
4x25m Prowler Push (heavier)

WOD
AMRAP 5:
5 Clean and Jerks 165/115 (squat clean.  scale to 65-70%)
5 Bar Burpees

~2 Minutes rest~

AMRAP 5:
20 Double Unders
10 Deadlifts

WOD
Running Sindy:
AMRAP 20
200m Run
5 Chinups
10 Anchored Situps
15 Squats (45/30 bar)

~3 minutes rest
1 Mile run or 2k row

We've had a change of plans with the Christmas Party that was tentatively scheduled for this weekend. Unfortunately, with short notice and traveling plans, many of you mentioned that you would have to miss it.  We'll shoot for a potluck after the New Year when schedules settle down!

Skill/Strength

Behind the neck Split Jerk

*Work up to a heavy, but technically sound weight.  

6x2 Push Press, climbing.  Start first set at Strict Press 1RM.  

WOD

10 Rounds:

1 Rope Climb

6 Box Jump Overs (24/20)

9 HR Pushups

CHRISTMAS SCHEDULE

MONDAY 12/24: 9:00AM Beginner, 10AM CrossFit

TUESDAY 12/25: Closed

WEDNESDAY 12/26: 9AM CrossFit, 5:15PM Beginner, 6:15PM CrossFit

REMINDER

Don't forget to donate your lightly used coats, hats, and gloves for Capital Area Head Start!! Sandi left a red bin next to the 717 Apparel for all donations. 

Thank you!

SKILL
Tabata Row (8 Intervals)

3x:
10 HSPU
10 RDL's
20 Side Crunches (each side - use KB)
20 Second Chin Up Hold


WOD

Three 2 Minute Rounds:
15 Sit Ups
Max Rep: Pull Ups
*Rest 30 Seconds between rounds.

1 Minute Rest

Three 2 Minute Rounds:
15 KB Swing
Max Rep: Burpees
*Rest 30 Seconds between rounds.

1 Minute Rest

Three 2 Minute Rounds:
15 Wallballs
Max Rep: Toes to Bar
*Rest 30 Seconds between rounds.

Score is total number of Pull Ups, Burpees, and Toes to Bar.

STRENGTH

4 Rounds:

10 Box Jump

2 Deadlift (90%)

*Rest as needed between rounds.

AFTER WOD:

4x25 Tricep Extensions

4x25m Walking Lunges (use 50% of Back Squat)

WOD

For Time:

30 Back Squats (155/125)

20 Power Cleans (135/105)

30 Push Press (115/85)

20 OH Squats (95/65)

Congrats to Debra and Danielle for finally jumping the 24" box.  Debra started on an 18" and has worked her way up.  After she demoed her jump, followed it up with a strict pull-up checking off 2 goals off her list.  Great job guys!!

**Don't Forget Final Day For Sweatshirt Orders is Tomorrow!!**

WOD

Team of 2:

AMRAP 15

A: 100m Farmers Carry

B: 10 Push Press (55-60%) & 250m Row

Rest 3 minutes

AMRAP 15

A: 100m OH Carry (45/25)

B: Sit Ups & 250m Row

*Partner A will continue where Partner B left off.

Skill
5x5 Deadlift (65%)

Strength
After WOD:
4x25 Prowler Push (heavy)
4x40 Face Pulls (sitting)

WOD
For Time:
1 Front Squat
10 Toes to Bar
2 Front Squat
9 Toes to Bar
3 Front Squat
8 Toes to Bar
4 FS
7 T2B
....
10 FS
1 T2B

*Front squats ascend from 1-10; while Toes to bar descend from 10-1

New Coach

We'd like to introduce you to the new Coach at CrossFit 717... He/She won't be starting until July 2013, but will come with 9 months of training under his belt.  We have a feeling He/She will be pretty awesome at Snatching and winning Mid-Atlantic Hoppers.

His supervisor will be Jamie C., so if she seems cranky over the next couple months, we hope you understand.  Dan on the other hand will remain rather pleasant until July when the new Coach is taking more work than expected...  

We couldn't ask for a better extended family for the new guy to meet than the one we have here!

SKILL/STRENGTH

Work on Goats after WOD

WOD

Partner AMRAP 30: 

A: Run 400m

B: Row 500m 

B: Run 400m

A: Row 500m 

*After both A & B each complete row and run, do the following: 

A: 5 Pull Ups, 10 Push Ups, 15 Squats

B: Plank Hold

B: 5 Pull Ups,  Push Ups, 15 Squats

A: Plank Hold

Repeat. Rotate run/row order each round.