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Wednesday

Strength Work!

Pull Ups- 1 set of max reps w/ 50% of last week's 1 RM

A1. Ring Rows @ 32X1; amrap x 5; rest 10 sec

A2. Ring Dips @ 32X1; amrap x 5; rest 120 sec

B1. Pull Ups kipping; amrap x 3; rest 10 sec

B2. Parallette Push Ups; amrap x 3; rest 90 sec

C. 150 sit ups for time

Thursday

"Nancy"

5 rounds

Run 400m

15 OHS, 95/65#

Got a little behind!

Monday

Back Squat- 5RM

+

3 sets of 30 sec on 30 sec off

Front Squat

KTE

Row

KB Squat Clean

Burpees

Tuesday

Split Jerk- 5RM

+

20 min amrap

5 Shoulder to Over Head, Heavy

10 High Box Jumps

20 Double Unders

Playing with band dead lifts!

Monday

Over Head Squat- build to 3RM

+

20 min amrap

5 CTB Pull Ups

10 Ring Dips

15 OHS, 95/65#

Friday

5 sets; rest 2 minutes

5 strict pull ups

8 heavy KB Swings, 88/70#

8 High Box Jumps

Great job everyone! Lots of new PR's set!!

Thursday

3 Rounds

10 ring push ups

20 overhead walking lunges, 45/25#

Run 400m

New T-shirts and Sweatshirts!! Pre-order only!

Ask at the gym for purchasing!

Wednesday

Dead Lift- 1RM

+

21-15-9

Power Clean

42-30-18

Double Unders

Tuesday

20 min amrap

10 Push Press, 95/65#

10 Box Jumps, 24"/20"

10 Knees to Elbow

Monday- Testing!

Front Squat- 1 RM

Press- 1RM

+

500m Row Time Trial (all out effort!)

Finishing the 21-15-9 week with a little twist!

Friday

Dead Lift @ 50% for 10 sets of 2 on the minute

+

9 Dead Lift @ 185

9 Pull Ups

Run 400m

15 Dead Lift @ 185

15 Pull Ups

Run 400m

21 Dead Lift @ 185

21 Pull Ups

Run 400m

Starting them young!

Thursday

10 min double under practice

+

15 min amrap

21 Double Unders

9 KB Swings, 53/35

Wednesday

Press- 10 x 2 @ 50%; on the minute

+

21-15-9 (why not keep the pattern going)

HSPU

Box Jumps

Knees to Elbow

Tuesday

Power Clean 5 x 3 focus on technique and speed not weight

+

"Power Elizabeth"

21-15-9

Power Clean, 135/95

Ring Dips

December 18th

CrossFit 27:17 inaugural "A.M. VS P.M. THROWDOWN"

9 a.m. start time

Coach Mike and the A.M. crew will take on Coach Tyler and the P.M. crew

example of the event: Mike calls the WOD as 1RM Bench press and calls out Tyler. The two go head to head and whoever wins earns the team a point. Callouts will go back and forth b/w A.M. and P.M., they can be individual or team events. Don't Miss it. Bring friends and family to see what the CrossFit 27:17 community is all about!

Christmas Party that night at Michelle Robinson's house at 6 p.m.

Monday WOD

Front Squat 10 sets of 2 @ 50% on the minute

+

"Fran"

21-15-9

Thrusters

Pull Ups

Say hello to my little friend!!

Ok guys here it is.. 2 NEW winners!!! Guys winner is Tim Gardner decreasing a total of 30% of weight, inches, and time on wod. Women's winner is Cheryl-Mario Gonzalez with a 33% decrease!!
Also, on the Hand Stand hold (didn't measure time on guys b/c it was not close, neither was girls but had to time it b/c it was AWESOME)
Guys was Grayson Mashburn and Womens was Cheryl again with 27 seconds!!

Great job to everyone who stuck to in (I believe Cheryl is the only one who stuck to it 100% even through thanksgiving and all!)

Wednesday

Press- 5, 3, amrap @ 85, 95, 105%

+

10 rounds

10 Box Jumps

10 Pull Ups