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2015 September'S ARCHIVE

  • Wednesday 9/30/15

    By KB Vines | In WODS | on September 30, 2015

    Thank you all for the support and well wishes in welcoming our newborn son. Truly grateful for the community we have here at 171. A) push press 5-5-5 ahap(as heavy as possible) Push jerk 3-3-3 ahap Split jerk 1-1-1 ahap B) 1 mile run 100 burpees

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  • Tuesday 9/29/15

    By KB Vines | In WODS | on September 29, 2015

    A)High bar back squat: 5 sets of 8 reps @ 75% of your 1 rep max. B) 21-15-9 Squat clean thrusters 115/75 rx 95/65 scaled 75/45 beginner Chest to bar pull-ups Competitors: A and B same C) 12 minutes of double under practice. The only way you’ll get better is by practicing, do not skip […]

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  • Monday 9/28

    By KB Vines | In WODS | on September 28, 2015

    Paleo challenge wod: 5 wall walks 15 calorie row 25 push ups (hand release) 35 burpee box jumps 24/20 1 min plank hold 35 ab mat sit-ups 25 alternating overhead walking lunges with 45/25 plate 15 alternating jump touches 6″ reach 5 inch worms with push up Competitors: A) paleo challenge wod B) 1)4×8 roman […]

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  • Friday 9/25/15

    By KB Vines | In WODS | on September 25, 2015

    A) 15 minutes to find a 5 rep max power snatch. B) 8 minute amrap 10 hang squat snatches @50% of your 5rm from part A. 10 lateral box jump overs or lateral step overs 24/20 Competitors: A) 15 minutes to find a 1 rep max of the following complex: 1 full snatch with a […]

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  • Thursday 9/24/15

    By KB Vines | In WODS | on September 24, 2015

    A) Row: 5 minutes for MAX effort meters( do not pace) 5 minute rest 3 minutes for MAX effort meters 3 minute rest 1 minute for MAX effort meters B) 3 rounds: 100ft sled push 90/70 50 double unders 100 ft sprint Ragin competitors: complete A and B Accessory work: EMOM for 10 minutes Even: […]

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  • Wednesday 9/23/15

    By KB Vines | In WODS | on September 23, 2015

    A) “grace” 30 clean and jerks for time 135/95 rx 115/75 scaled 75/35 beginner B) Core: complete the following exercises tabata style(8 rounds of 20 seconds of work/10 seconds of rest) Hollow rocks L sit hold

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  • Tuesday 9/22/15

    By KB Vines | In WODS | on September 22, 2015

    9/22/15 A) 12 minutes to establish a 1rm shoulder press B) 6 rounds for time: 12 deadlifts 225/155 rx 185/125 scaled 135/95 beginner 10 box jumps 24/20 3 bar muscle ups rx Or 30 second bottom of dip hold

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  • 9/21/15

    By KB Vines | In WODS | on September 21, 2015

    Congrats to all the athletes who competed this weekend! You made everyone here at crossfit 171 extremely proud. Also would like to thank Angela Morris for her hard work and dedication to the southbound throwdown. From handling all the judges to transporting our equipment to and from the coliseum she was a huge part of […]

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  • Friday 9/18/15

    By KB Vines | In WODS | on September 18, 2015

    Complete the following exercises tabata style (8 rounds 20 seconds on 10 seconds off) Alternating lunges Pull-ups Burpees Air squats

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  • Thursday 9/17/15

    By KB Vines | In WODS | on September 17, 2015

    7 rounds starting every 3 minutes 400m run 15 ring dips or parallette dips

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