Wednesday

Press- build to heavy 3

+

5 sets; rest 2 min

5 HSPU

10 Ring Row @ 1010

15 Burpees as fast as possible

Thursday

Tabata Lunge Jumps

3 min to run 400m

Tabata Sit Ups

3 min to run 400m

Tabata Box Jumps

3 min to run 400m

Monday-

Benchmark Monday

"Karen"

150 Wall Ball

Tuesday

Strength Day

A. Power Clean- build to a heavy triple in less than 10 min

B1. Ring Push Ups @ 32x2; amrap x 4; rest 20 sec

B2. KB Swings heavy- 18 x 4; rest 3 min

C. Front Leaning on Rings- 90 seconds total

D. Toes to Bar- 60 total

1st thing January 19th is CrossFit 27:17's birthday. This makes 2 years!! It's been a great journey with everyone so far. I can not explain how blessed I am to have the 27:17 family around me. I pray that I continued to be blessed by athletes just like the ones I have now. Look forward to some good changes in the next year to take this gym to the next level. I'm praying for you all constantly and love you. You have all had more of an impact on my life than you'll ever imagine. Thank you!

2nd thing.. thing WOD

"Nichols"

3 rds

5 Clean and Jerk, 135/95#

30yrd Shuttle run (3 trips)

20 KB Swings, 2pd/1.5pd

15 Box Jumps, 24"/20"

Nichols was my best friend growing up (lived next door to me) all the way through high school. He was an incredible guy who loved Christ and people. He was a great athlete, smart, and talented. On January 19th 2004 Nichols took his own life. So I named this WOD in honor of him smiling down on CrossFit 27:17 and blessing me and the gym. So I say a thanks to all those who perform this WOD in honor of him and pushing yourselves for him. It is not an easy workout but it would mean the world to me if you would give just a little bit extra on this one in honor of Nichols. Please take some time to pray for his family and all the other people out there who are struggling with the loss of loved ones.

This is Nichols junior year class picture, explains him well.. always putting a smile on everyone's face!

Mitchell's 38!

10 min practice Double Unders

3 rounds

38 Wall Balls

38 Sit Ups

Sectionals Training

Part 1

3 sets

35 unbroken pull ups; rest 20 sec

Row 400m @ 90%; rest 5 min

+

3 x 50 unbroken Wall Ball; rest 2 min

+

3 x 25 GHD Sit Ups; rest 60 sec

Part 2

Run 5 min @ 5k pace

walk rest 2 min

repeat 4 times

Benchmark Monday

"Josh"

Over Head Squat 21-15-9

Pull Ups 42-30-18

Sectionals Training

6 sets; rest 10 min actively

30 sec amrap Clean & Jerk, 135/95#

30 sec amrap Box Jumps, 24/20"

30 sec amrap KB Swings, heavy

30 sec amrap Double Unders

30 sec amrap Burpees

Grayson and Brad going head to head!!

Thursday

Max Height Box Jump!

+

15-14-13-12-11-10-9-8-7-6-5-4-3-2-1

Lunges/leg

Box Jumps

Friday

Strength + Cardio

A1. Ring Dips @ 33X3; amrap x 5; rest 10 sec

A2. Strict Pull Ups @ 21X1; 3-5 x 5; rest 90 sec

B. Narrow Grip push ups x 50

C. Toes to Bar- 4 x 15; rest 45 sec

D. Tabata Row

A.M. vs P.M. throwdown crew!

Wednesday

Press @ 32X2; 5 sets of 3; every other minute

+

3 min amrap x 4; rest 1 minute

5 push press

7 pull ups

+

5 min amrap Double Unders

Benchmark Monday:

"Jackie"

for time:

Row 1000m

50 thrusters

30 pull ups

Wednesday

Anaerobic Power

Press- build to heavy single in less than 10 min

+

5 sets

10 unbroken HSPU

Row Sprint 30 seconds

rest 2 min

+

rest 5 min

Row 500m for time

Newly engaged CrossFit 27:17 couple, Lauren and Grayson, breaking it down at the Christmas party with some Wii Dance!

Monday

Muscle Up/ Kipping Pull Up tech work

+

"Angie"

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Squats

Tuesday

15-14-13-12-11-10-9-8-7-6-5-4-3-2-1

KB Swings, 53/35

Box Jumps, 20"

+

rest 5 min

10 min AMRAP Double Unders