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Thursday, December 30, 2010


Last chance only 1 more day left for the discount!

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#

Tuesday, December 28, 2010


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


Tuesday, December 21, 2010

Monday, December 20, 2010

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, December 17, 2010


Friday
5 sets; rest 2 minutes
5 strict pull ups
8 heavy KB Swings, 88/70#
8 High Box Jumps


Thursday, December 16, 2010

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

Thursday
3 Rounds
10 ring push ups
20 overhead walking lunges, 45/25#
Run 400m

Wednesday, December 15, 2010



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, December 14, 2010


Tuesday
20 min amrap
10 Push Press, 95/65#
10 Box Jumps, 24"/20"
10 Knees to Elbow


Monday, December 13, 2010

Monday- Testing!
Front Squat- 1 RM
Press- 1RM
+
500m Row Time Trial (all out effort!)

Thursday, December 9, 2010

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

Tuesday, December 7, 2010

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

Sunday, December 5, 2010


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

Wednesday, December 1, 2010


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