Welcome To CrossFit 217
Step One
Learn More About CrossFit 217
CrossFit 217′s training methods produce undisputed, tangible results for all levels of fitness….
Step Two
What Is CrossFit?
When thinking about how to explain what CrossFit® is, we like to start with what CrossFit is not…
When thinking about how to explain what CrossFit® is, we like to start with what CrossFit is not:
CROSSFIT IS NOT
- for people expecting results without hard work
- for people unwilling to try new things
- for people afraid to leave their egos at home
5
Oct 2019Daily WOD
Programming 10/7/19-10/13/19
Monday Warmup-Run 400m then, set up for WOD A)WOD: For Time Run 800m 30 Burpee Box Overs w/hands (24/20) 30/24 cals 30 Dips--Push ups Run 800m *Rest 5 mins Run 800m 30 Dips--Push ups 30/24 cals 30 Burpee Box Overs w/hands (24/20) Run 800m *45 min cap Tuesday Warmup-Barbell Drills A)Intervals: Every 90 secs 5 Hang Power Snatch 5 OHS 3-5 T2B--Hanging Knee Raises *Depending on skill Rounds 1-3=75/55 Rounds 4-6=95/65 Rounds 7-9=115/75 Rounds 10-12=135/85 B)Conditioning: E5MOM 40/30 Cal Row *Rest remaining time 50/42 Cal Row *Rest remaining time 60/48 Cal Row *Rest remaining time 70/55 Cal Row *Rest remaining ...Read More