Friday

Workin' Hard 

WOD Schedule

6am, 9:30am, 12pm, 4pm, 5pm, 6pm

In the afternoon, we will be running heats every

 20 minutes starting at 4pm. Please sign up on the board 

for a slot when you arrive at the gym.

WOD

Games Open Workout 11.5

5 Power Cleans (145lb/100lb)

10 Toes to Bar

15 Wall Ball (20lb, 10' target/14lb, 9' target)

(Can be scaled)

or 

"The Alternate"

For those of you who are not competing  

400m Run

80 Double Unders (240 Single Skips)

70 Squats

60 Sit Ups

50 Burpees

40 Box Jumps

30 Push Ups

400m Run

Read:

CrossFit Football on Intensity v Effort

Watch:

Sneak Peak of games workout 11.6 with Chris Spealler and Jason Khalipa

Wednesday

Crew at CrossFit 817 post WOD

WOD Schedule
6am, 10am, 1pm, 5pm, 6pm

CrossFit Essentials
6pm

800m run

rest as needed

600m run

rest as needed

400m run

rest as needed

200m run

rest as needed

100m run

"Grace" on Crack

Quote of the Day

"We seem to be made to suffer. It's our lot in life!"

-C-3PO

Strength-

Week 4 (Deloading)

Deadlift

#1 set 5 x 40% 1RM

#2 set 5 x 50% 1RM

#3 set 5 x 60% 1RM

Metcon-

Clean and Jerk - as many reps as possible in 10 minutes #135/95

This is like "Grace" on crack because all of you will get more than 30 reps.
Here is the fun part. Do you know the correct ROM (range of motion) for the Clean & Jerk? You will!

Partner up... first you will count reps and "judge" for your partner, and encourage them to get as many reps as possible for the whole 10 minutes. Count only the reps for each complete repetition, from ground to fully locked out over head. After 10 minuets record total reps then switch partners (let them catch their breath so they have some oxygen in their brain before your start).

Watch and see what the Clean and jerk looks like, watch the low back, hips, elbows, and HAVE FUN!

Redeeming a Bad Run

by Mike Warkentin

Jason Khalipa finished 72nd in the first workout at the CrossFit Games. Over the next seven WODs, he clawed his way back into contention and earned the respect of the CrossFit community.