How strong are CrossFitters?

Warm-up

500m row at 80%

Over Head Squat x 10 with PVC

10 Pull Ups

15 Sit ups

Samson Stretch

Hand Stand Hold 30 seconds (or overhead bar hold)

10 Squat therapy squats

10 Power Cleans with Bar

WOD:

CrossFit Total-

Back Squat x 1

Press x 1

Dead Lift x 1

How's your Snatch?

Warm-up

Burgener Warm-up

and again and again...

WOD

Snatch Technique Work!!

Metcon:

Run 250m

21 Hang Power Snatch

21 K2E

Run 250m

15 Hang Power Snatch

15 K2E

Run 250m

9 Hang Power Snatch

9 K2E

Olympic lifting is one of the most important aspects of training to develop powerful hips, which is the most important part of most athletic events from running, jumping, and even golf.

Check out the Fight Gone Bad page on www.crossfit2717.com for more information. Please go to the wwww.fgb4.org and join CrossFit 27:17 and set up your fundraising page and get on it. I set a high goal for us because I believe God has blessed our gym and will help us surpass that goal.

For the love of money is the root of all evil: which while some coveted after, they have erred from the faith, and pierced themselves through with many sorrows. 1 Tim 6:10

Practice makes perfect!

Warm-Up: Prepare for Fight Gone Bad mindset

3 Rounds

100 Jump Rope

10 K2E

WOD:

3 Rounds

25 WallBall Shots

20 Sumo Dead Lift High Pull

15 Box Jumps

10 Push Press

5 Cal on C2

Rest 1 minute and repeat for 3 total rounds

This is equal to a score of 275 on FGB, see how close you can get to 17 minutes which is the total time of normal FGB. Good luck and remember what we're fighting for!

CrossFit with Brandon High School Girls Soccer

Great job girls ya'll have worked hard all summer CrossFit 27:17 hopes you have a great season and continue to give all the glory to God for the abilities He's given all of you!  I'm gonna miss training you all!

CrossFit 27:17 Cookout!

Thanks for all who came out it was great getting everyone together!

"The Chief"

Warm-Up

3 Rounds

8 single leg dead lift/ leg

10 dumbbell thrusters, weight in one hand

8 single arm kettlebell swings/ arm

Burgener Warm-Up for the Clean x2

AMRAP 3 minutes

3 Power Cleans

6 Push Ups

9 Squats

rest 1 min, repeat for 5 total cycles

Warm- Up

250m Run

250m Overhead Carry (M:45lb, W:30lb)

25 Lunges

250m Run

Over Head Squat

3-3-3-3-3

21-15-9

Over Head Squat (50% of 3RM)

Pull Ups

Glad to see everyone at the cookout!  I wish everyone could have been there but maybe next time.  How was it putting a face with the names you've seen on the board?  Post comments about cookout to the comments.

CrossFit Games Style

Warm-Up:

10 Double Unders

15 sit ups

15 KBell swings

WOD:

Strength:

Games style DL

Add 20lbs every 30 seconds till you can't go any heavier!

Metcon:

500m Row TT

or CFE

Death by 10 meters

Row or Run add 10 meters every minute until you can't complete the distance within the 60 seconds

Mid morning and PR's are already getting set!  Two people already pulled over 300lbs!

Clark pulls 325 and Jason pulls 305!

Matt pulls 275!

Michelle pulls 160!

Derrick pulls 245!

Keep it up guys I know the afternoon groups won't let me down!

How those shoulders?

Hebrews 12:11

For the moment all discipline seems painful rather than pleasant, but later it yields the peaceful fruit of righteousness to those who have been trained by it.

Warm-up

3x

Shoulder dislocates

3 Skin the Cat

10 Over head Squats w/ 45lb bar

8 KTE

WOD:

Strength: Work Up to heavy single on Shoulder Press

Metcon: on Push Press use 60% of Shoulder Press or lightest bar

Row 250

21 Push Press

Row 250

  18 Push Press

Row 250

15 Push Press

Row 250

12 Push Press

Warm Up-

CF Warm Up

3 rounds

10 pull ups

10 push ups

10 squats

samson stretch

5 Rounds

1 min each exercise

Thrusters

Sledge Swings

Row for Cal

rest

We going to start getting ready for the Fight Gone Bad IV fundraiser which will be Sept 26, probably around 9 in the morning.  Be looking for more information on this next week, I'm ironing out the final details before I explain in more depth.  For now just go hard and know that you are eventually going to do FGB to raise support for Athletes for Cure and Wounded Warrior.  I know we all know at least one person fighting over seas for our nation right now so remember them when you train.

Warm up

3 rounds w/ bar:

12 dead lift

9 hang power cleans

6 push jerk

25 Jump Rope

WOD:

5x 1(High hang clean, mid hang clean, low hang clean)

8x2 Dead Lift w/ 60% of max, 45sec rest between sets

Warm-Up

4 rounds

15 yards lateral hand walk

20 sec 1 arm hang from pull up bar/ 60 sec 2 arm hang

8 Kettlebell swings

Core Bridge hold for max time, no longer than a minute

WOD

5x3 Ring Dips

For time:

15-14-13->3-2-1 Pull ups, Push ups

1-2-3->13-14-15 Sit ups

Warm up-

5 min row 50-60% effort

60 seconds L-sit

every time you come out of the L-sit do Front Lever Progressions skill training

WOD

5x3 Front Squat

rest 5 minutes

25 CFJax burpees for time

rest 3 minutes

tabata squats

First Pull Up

Congrats to Michelle for her FIRST PULL UP!

first female in the gym to get a pull up!

Warm Up-

5 rounds:

10 Double Unders (No substitute, it's time to learn them!)

10 sec Hand Stand hold in most difficult position (rings, paralletes, free standing, etc.)

WOD-

5 rounds for time:

10 pull ups

25 box jumps

lift, move, rest, repeat

3 sets:

10 Sumo Dead Lift High Pull, heavy

Row 250m

rest 2 min b/w sets

Rest 5 Min

3 sets:

10 KB Swings, heavy

Run 250m

rest 2 min b/w sets

Rest 5 min

3 sets

15 push ups

15 box jumps

15 sit ups

no rest b/w sets

Warm up: Foam Roll

Dynamic Warm up

WOD:

Practice Muscle Ups

    5x2 False Grip Pull Ups

    5x3 Full ROM Ring Dips

3x3 Push Jerk

Jump Rope

5-10-15-20-25-30-25-20-15-10-5

Stop b/w sets, if you mess up on a set start that set over.

Long and Hard (from CFJax)

200m Uneven Carry

200m walking lunge

200m sprint

200m Uneven Carry

200m walking lunge

200m sprint

200 abmat sit ups

Go get em!

Lynne

5 Rounds

Body weight bench press, max reps

Pull ups, max reps

rest 3-5 minutes b/w rounds

5x3 Clean & Jerk

rest 5 minutes

50 Burpees for time

5 Rounds

Run 200m

15 Wall Ball

10 Box Jumps

5 Pull ups

rest 2 minutes b/w rounds

Dead Lift 

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

5x3 Weighted Pull ups

"JT'

21-15-9

HSPU's

Ring dips

Push ups

Barbara

5 rounds

20 pull ups

30 push ups

40 sit ups

50 squats

3 min rest between rounds

2 minute Defense

Practice Snatch

3x3 Dead Lift

2 min Defense

5 rounds:

1 Power Clean

3 Hang Squat Cleans

2 Push Jerks

Run 200ft

Rest 2 minutes and repeat