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2017 September'S ARCHIVE

  • 09/29/17 Friday

    By KB Vines | In WODS | on September 29, 2017

    Explaining open gym Open gym is a more hands-off environment where attendees are expected to have a sound knowledge of movements and only need basic refinements on the movements they’re working on.  We recommend that you have at least one to three months of consistent training in the group class framework. This ensures that newer […]

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  • 09/28/17 Thursday 

    By KB Vines | In WODS | on September 27, 2017

    Partner wod Teams of 2 Complete the following relay style(I go you go) 10 rounds for time: 10 burpees over the rower  10 calorie row or bike  10 dual kb front squats 55/35 rx.  45/25 sc.   35/15 bg 

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  • 09/27/17 Wednesday 

    By KB Vines | In WODS | on September 27, 2017

    Pullup progression week #8 Positional work: 4 rounds of: 30 second hollow rock hold 30 seconds rest 30 seconds arch rock hold 30 seconds rest Conditioning: “Jack” Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in […]

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  • 09/26/17 Tuesday

    By KB Vines | In WODS | on September 26, 2017

    A) EMOM 10: 1 snatch+2 hang squat snatches(AHAP) B)AMRAP 10: 20 air squats  15 push-ups (hand release) 10 toes to bar 

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  • 09/25/17 monday

    By KB Vines | In WODS | on September 25, 2017

    Congratulations to those who competed at the southbound showdown this weekend! Way to represent cf171! Last week of the pull-up progression.  PP week #8 Tabata style(8 rounds of 20 seconds of work/10 seconds rest) Phase 1: jumping pullups Phase 2: kipping pullups Phase 3: butterfly pullups Score is total number of pull-ups from all 8 […]

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  • 09/22/17 Friday

    By KB Vines | In WODS | on September 22, 2017

    Southbound showdown wod #1 will start at 8am Saturday morning. Crossfit 171 will have several teams competing. Scaled division: Leslie Greer/Nikki bowman, Marla Mitchell/Jessica Hayes, Rudy Greer/Brandon Fontenot, and Jayde/Kenzie. Rx division: brett Partin and renn Savoie. Teens: Acadia Emmons. Good luck to all those competing!! Pullup progression week #7 10 minutes of skill work […]

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  • 09/21/17 Thursday

    By KB Vines | In WODS | on September 21, 2017

    Don’t forget this Saturday September 23rd is the southbound showdown. Come out and show your support for those representing cf171. Team series workouts have been released. Click on the link below to view all 4 events.  https://games.crossfit.com/teamseries Partner wod Teams of 3 For time: 150 wall balls 20/14 rx.  18/12 sc.  16/10 bg (50 wall […]

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  • 09/20/17 wednesday

    By KB Vines | In WODS | on September 20, 2017

    Reminder: The first set of workouts for the crossfit team series will be released tomorrow. Grab a partner and sign up!  Pullup progression week #7 Positional work 4 rounds NOT for time: 10 hollow rocks  10 v ups 10 tuck ups  10 second hollow rock hold  ***leaderboard*** “Isabel” 30 snatches(any style) for time  135/95 rx. […]

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  • 09/19/17 Tuesday 

    By KB Vines | In WODS | on September 19, 2017

    For total reps AMRAP 5: 100m run  6 burpees  Rest 2 minutes AMRAP 5: 12 box jumps 24/20 rx.  20/12 bg 6 burpees  rest 2 minutes  AMRAP 5: 12 kettle bell swings 70/55 rx.  55/35 sc.  45/25 bg 6 burpees 

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  • 09/18/17 Monday 

    By KB Vines | In WODS | on September 18, 2017

    This Saturday September 23rd the southbound showdown will be held at the burton coliseum. Crossfit 171 has multiple teams competing in the scaled and rx divisions. Come out and show your support! Details about the schedule will be posted later this week.  Also starting this week is the crossfit team series. Grab a partner and […]

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