Get Low and... Wall Ball!!

Warm-Up

Light 500m Row

10 Squat therapy squats

Dynamic Stretches with Coach

10 Squat therapy squats

WOD:

3x3 Back Squat (focus on Depth over weight!)

Metcon:

Karen- 150 Wall Ball for time

I think a few of you said your favorite part of Fight Gone Bad is wall ball so we're going to practice a little more!

Labor Day!!

Warm-Up

Run 250m

15 KBell Swings

10 Pull Ups

15 Thrusters w/ Bar

15 Pushups

WOD:

3 x 5 Single Leg Squats

Farmer's Walk 250m 55lb/35lb

10 Hanging Leg Raises 55lb/35lb

Farmer's Walk 250m 35lb/20lb

15 Weighted Sit ups 35lb/20lb

Run 250m

20 V-Ups

Row 250

Remember Hebrews 12:1... Lay aside every weight...

Warm-Up

Light 500m row

6-5-4-3-2-1

Burpees

K2E (no kip)

WOD

3-Position Clean & Jerk x 5 sets

Focus on technique and speed under the bar

10-9-8-7-6-5-4-3-2-1

KBell Swings (full hip extension and must see ear in front of arms at the top of the swing

Abmat Sit Ups (shoulders have to hit the ground in the back and hands touch feet in the front)

We got to stay focused on our technique guys, been getting a little sloppy. It's going to be a rude awakening when you have someone counting your reps on FGB if you don't train for it!

It's that time again....

Warm-Up

3 rounds

20 Double Unders

10 sit ups

10 squat jumps

WOD........

Fight Gone Bad

Wall Ball, 20lb ball-10 ft target

Sumo Dead Lift High Pull 75lbs/55lbs

Box Jumps, 20 in box

Push Press, 75lbs/55lbs

Row for Cal

Spend 1 minute at each station then rest 1 minute and repeat for 3 rounds

Score is your total number of reps

Good luck and remember who this WOD is in honor of and get on your fundraising!

Hebrews 12:1 "Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us, looking to Jesus... " Hebrews 12:2 is coming...

Warm-up

L-sit max hold

5 Lunges/leg

10 sit ups

5 Lateral Squats/leg

L-hang max hold

10 Push ups

10 Mountain climbers

Core bridge in Push up position 1 min hold

WOD

3x5 weighted pull ups

rest 3 minutes

60 seconds max dead hang pull ups

rest 2 minutes

60 seconds max kipping pull ups

rest 2 minutes

60 seconds max pushups (chest must touch ground)

rest 2 minutes

for 5 minutes run 60m every 30 seconds

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