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Read theSweatshop WOD

  • CF Monday – 7/11/16

    Skill

    Every 2 minutes for 3 sets:
    3 Box Jumps as high as possible
    (land above parallel)

    Strength

    15 minutes to Work to 3RM Back Squat (1st rep=:02 pause)

    WOD

    Teams of 4: 4 x 100m relay ( 4 rounds)
    – rest 3 min btw each round

    It’s not too late to register for the Battle…come out and compete and learn how far you can push yourself!!  Sign up at:  www.battleroyale717.com

  • CF Tuesday – 7/12/16

    Strength A

    1RM Front Squat + Push Press

    Strength B

    3 Rounds (NFT)
    200m Farmer Carry (24/16)
    200m Front Rack Carry (24/16)

    WOD

    For time:
    250m Row
    25 Burpees

    Sign up for the Harrisburg Mile!  Join #717Nation and test our your mile time! http://ymcarun.com/info-mile/

  • CF Wednesday – 7/13/16

    Skill

    EMOM 10:  #weaknesswednesday

    WOD

    5 Rounds (40 minute TC)
    4 Rounds of “Cindy”
    400m Run

    Haven’t registered for the Battle?  You have until Friday to get in!!  www.battleroyale717.com

  • CF, CFE, RC Thursday – 7/14/16

    WOD

    EMOM 12:  3 Squat Jumps + 1 Power Clean @ 70%

    AMRAP 14
    60 Calorie Row
    50 T2B
    40 Wallballs
    30 Power Cleans (135/95)
    20 Muscle-ups

    Collect 3 minutes in a handstand

    Endurance WOD

    40 Minute Clock
    0:00-4:00 Tabata Bike
    4:00-5:00 Rest
    5:00-17:00 EMOM 12
    A) 8 SB Burpees B)10 Side Crunches/side
    17:00-18:00 rest
    18:00-22:00
    300m SB Run + Max SB Squats
    22:00-23:00 Rest
    ?23:00-35:00 EMOM 12
    A) 12 OH Lunges (SB)
    B) :15 Hollow Hold + :15 Superman
    35:00-36:00 Rest
    36:00-40:00 Tabata Row

    Running Club

    6 x 200m at :02 faster than goal pace
    *rest 1/:30

    At Siebert Park

    Not too late to sign up for the Battle!!  www.battleroyale717.com

  • CF Friday – 7/15/16

    Strength

    Overhead Squat:  10-8-6-4-2

    Survival Training

    EMOM 10: 30 sec hang + 1 pull-up
    – every fail, cut hang by 5 seconds

    WOD

    5 RFT:
    1 Snatch
    2 Overhead Squats
    3 Power Cleans
    4 Front Squats

    Rx: 185/125/80% of snatch

    You have until 7pm TONIGHT to register for the Battle Royale 2016…don’t miss out!  www.battleroyale717.com

  • CF Saturday – 7/16/16

    Hero WOD

    “Jason”
    100 Air Squats – 5 Muscle Ups
    75 Air Squats – 10 Muscle Ups
    50 Air Squats – 15 Muscle Ups
    25 Air Squats – 20 Muscle Ups

    Battle Royale 2016 Registration has CLOSED…but you can still be a judge!  Email lauren.crossfit717@gmail.com if you are interested!

  • Sunday – 7/16/16

    Coaches' Choice WOD

    4 Rounds
    *Start round every 5 minutes
    AMRAP 3:
    6 Burpees
    8 HSPU
    10 Box Jumps
    *50 DU immediately upon 3 minute expiration

    9am ROMWOD
    10am Open Gym
    10:30am Coaches’ Choice WOD

  • CF Monday – 7/18/16

    Strength A

    1RM Power Jerk

    Strength B

    AMRAP 10
    Rope Climbs (legless if able)

    WOD

    3 RFT:
    20 Jumping Lunges
    20 RKBS (32/24)

    Schedule Changes:
    July 29 we will only be open for 5:30am and 6:30am classes
    *Note, Sweatshop members ARE permitted to come to either of those classes on that day
    July 30 WE WILL BE CLOSED FOR THE BATTLE
    July 31 We will be open, but will be unloading from the Battle and would appreciate any help you can give!

  • CF Tuesday – 7/19/16

    Strength

    6 sets: Clean + 3 Front Squats
    (start @ 60% of clean)

    WOD

    3 RFT:
    20 Calorie Row
    20 Squat Thrusts
    200m Sandbag Run

    Today is the last day to volunteer to judge at the Battle if you still want to get a free tshirt!  Let Coach Lauren know if you are interested!!

  • CF Wednesday – 7/20/16

    Skill

    EMOM 10:  #weaknesswednesday

    WOD

    EMOM 28
    1) 15 Wall Balls
    2) 12 Toes 2 Bar
    3) 9 Deadlifts (205/145)
    4) 6 Sandbag Clean and Press

    It’s #weaknesswednesday time again! What are you working on this week?

  • CF, CFE, RC Thursday – 7/21/16

    CrossFit Class

    Strength
    5 Rounds: NFT
    20m Heavy Sled Push (High Bar)
    5 Rope Pull-ups
    5 Toes to Rope

    WOD
    Every 3 minutes for 7 sets
    10 sec AB Sprint +
    2 Tuck Jumps As High as possible

    Endurance WOD

    Every 5 minutes…for 8 Rounds
    2 TGU (1 each arm)
    4 Box Jumps (36/30)
    6 DB Squat Thrust + curl
    200m Sprint

    Running Club

    MILE TIME TRIAL (if you didn’t do Harrisburg Mile)

    Partner WOD for those who ran the Harrisburg Mile:
    200m – 400m – 800m – 1600m – 800m – 400m -200m
    *rest while your partner runs or run together and = rest
    6pm Siebert Park Track in Camp Hill

    You will see prowlers today and tomorrow…don’t be alarmed!!  This is a lower intensity week…today’s prowlers are HEAVY, tomorrows are lighter and fast.  There is a method to the madness…ask your coach!

  • CF Friday – 7/22/16

    Strength

    Double KB Front Squat 5×10
    – climb each set

    WOD

    PROWLER SUICIDES
    5 rounds: Teams of 3 or 4
    5 yards high, 5 yards low
    10 yards high, 10 yards low
    20 yards high, 20 yards low

    Congratulations to all of the runners who raced in the Harrisburg Mile on Wednesday night!  LOTS of PRs!!  So proud of all of their hard work:
    Lauren Donahoe:  5:55 (PR and 2nd in Age Group)
    Debbie Yahnke:  7:16 (3rd in Age Group)
    Jeff Hollinger: 5:05
    Matt Lebo:  5:20
    Yunus Brevik:  5:39 (PR)
    Scott Robinson:  5:40
    Neil Spence:  5:50
    Corey Losch:  5:58 (PR)
    Sharon Moleski:  6:29 (PR)
    Lauren Salerno:  6:37
    Jeff Hammaker 7:05
    Ron Trimnell:  7:13 (PR)
    Marj Lebo:  7:45 (PR)
    Pam Losch:  8:07 (PR)
    Gina Davis:  8:15
    Craig Malesic:  8:16
    Carter Malesic:  9:40
    Lila Tonsic:  9:56 (PR)
    Brandi Myers:  10:01 (PR)
    Alice Crossland:  12:10
    *PR=from pre-test at beginning of cycle until race day

     

  • CF Saturday – 7/23/16

    WOD

    1RM Snatch
    1RM Clean & Jerk

    Time to test those maxes today!

  • Sunday – 7/24/16

    Coaches' Choice WOD

    10 Minute Clock:
    1 Mile Run
    Max C&J (185/125)

    9am ROMWOD
    10am Open Gym
    10:30am Coaches’ Choice WOD

  • SS Friday – 7/8/16

    WOD

    With a Partner (Split Reps)
    50-40-30-20-10
    Calorie Row (KB Hold-FC)
    Wallballs (Plank Hold)

    Buy Out

    15 Side Crunches (each)
    :20 Single Leg Plank R/L (each)
    10 Weighted Hip Extensions

    Bring a friend to Sweatshop tomorrow!  8am class, great way to start your Saturday!

  • SS Saturday – 7/9/16

    WOD

    “Jonesworthy”
    For Time
    80 Air Squats
    40 Kettlebell Swings (1.5/1 pood)
    20 Pull-Ups
    64 Air Squats
    32 Kettlebell Swings (1.5/1 pood)
    16 Pull-Ups
    50 Air Squats
    25 Kettlebell Swings (1.5/1 pood)
    12 Pull-Ups
    32 Air Squats
    16 Kettlebell Swings (1.5/1 pood)
    8 Pull-Ups
    16 Air Squats
    8 Kettlebell Swings (1.5/1 pood)
    4 Pull-Ups
    8 Air Squats
    4 Kettlebell Swings (1.5/1 pood)
    2 Pull-Ups

    Have an unlimited Sweatshop Membership?  Join us at Open Gym on Sunday to get some extra work in!

  • SS Monday – 7/11/16

    Strength

    DB Circuit
    :30 on, :15 off for 3 Rounds
    Curl
    Press
    Lat Raise
    Cast Pull
    Reverse Fly
    Upright Row
    **light weight, Rest 1 minute btw rounds

    WOD

    AMRAP 20
    10 KB Oblique Crunch (side)
    100m Goblet Carry
    15 Burpees
    150m Run
    20 RDL
    200m Row

    Choose a weight for the dumbbell circuit that you can continuously move for the entire :30!

  • SS Tuesday – 7/12/16

    WOD

    EMOM 12
    A) 6 Hang Clean Thrusters
    B) 6 Strict Pull-ups (toe nail)
    C) 6 Side Box Step Ups (below parallel)

    *rest 2

    EMOM 12
    A) 10 DB Snatch (Alt)
    B) 10 Renegade Row w/ Kickback
    C) 10 SLRDL

    *rest 2

    EMOM 12
    A) :40 Bike
    B) :40 Jump Rope (plate step ups)
    C) :40 Air Squats

    Have you signed up for the Harrisburg Mile yet?  Wednesday, July 20…heats run starting at 6pm.  Straight course down Front Street.  Come out and join #717Nation, http://ymcarun.com/info-mile/.

  • SS Wednesday – 7/13/16

    Skill

    EMOM 10:  #weaknesswednesday

    WOD

    6 X 8th Street Hill (water tower)
    *Walk down to recover
    **If unable to run, walk

    Buy Out

    4 Rounds
    12 Leg Throws (Right, Center, Left)

    Haven’t run the 8th Street hill yet?  Today is the day to try Sweatshop!

  • SS Thursday – 7/14/16

    WOD

    AMRAP 10
    18 Walking Lunges
    15 Squat Thrust
    12 Shoulder Taps (vertical or horizontal)

    AMRAP 8
    12 RKBS
    9 Hanging L-Raise
    6 OHS (3/arm)

    AMRAP 6
    6 Goblet Squats
    3 HSPU (Neg, Hold, Press)

    AMRAP 4
    Alternating TGU

    *rest 2 between

    Don’t forget 6pm is the Endurance Class…come out and try it!!

  • SS Friday – 7/15/16

    Skill

    EMOM 5:  Double Under practice

    Partner WOD

    *Alternate Rounds with partner…movements should be performed as fast as possible!!

    AMRAP 12
    6 DB Thrusters
    6 Pull-ups
    20 Plate Hops

    Rest 5

    AMRAP 12
    10 KBS
    10 Burpees

    Partner WODs are a great way to push yourself, come out and get a great workout in before the weekend begins!

  • SS Saturday – 7/16/16

    WOD

    1000m Row

    21-15-9
    Pull-ups (Ring Rows)
    V-ups

    750m Row

    21-15-9
    Box Jumps
    Burpees

    500m Row

    21-15-9
    UB Wallballs
    KBS

    250m Row

    Bring a friend to class today to try it out!

  • SS Monday – 7/18/16

    WOD

    AMRAP 18
    Team of 3
    A) 40m Prowler (20 HB, 20 LB)
    B) OH Plate Hold
    C) 10 KB HPC & Press
    *Switch when prowler finished

    Buy Out with Team

    AMRAP 6
    Max AB Calories
    *switch at any time

    Schedule Changes:
    July 29 we will only be open for 5:30am and 6:30am classes
    *Note, Sweatshop members ARE permitted to come to either of those classes on that day
    July 30 WE WILL BE CLOSED FOR THE BATTLE
    July 31 We will be open, but will be unloading from the Battle and would appreciate any help you can give!

  • SS Tuesday – 7/19/16

    WOD

    4 x AMRAP 4 (1 minute rest)
    8 Burpees over the KB
    10 Double Russian KBS
    12 Sit-ups

    Buy Out

    4 Sets:
    5 Seated DB Strict Press
    6 Back Extensions
    7 Ring Push-ups (to DB)

    Try to maintain same pace for all AMRAPs…keep track of number of rounds for each.

  • SS Wednesday – 7/20/16

    Skill

    EMOM 10:  #weaknesswednesday

    WOD

    3 RFT
    5 Man Makers
    10 T2B
    15 AB Calories
    20 # sit ups
    200m SB Run

    It’s #weaknesswednesday time again!  What are you working on this week?

  • SS Thursday – 7/21/16

    WOD

    10 Curtis P’s
    20 Windshield Wipers (r+l =1)
    30 Renegade Rows
    40 RKBS
    50 ST Box Jumps
    40 RKBS
30 Renegade Rows
20 Windshield Wipers (r+l=1)
    10 Curtis P’s

    Buy Out

    Death by:  Sit-up + Push-up

    Have you tried the Endurance WOD yet?  Give it a whirl tonight!

  • SS Friday – 7/22/16

    WOD

    30-20-10
    Calorie Row
    DB Burpee

    *rest 2 minutes

    10-20-30
    DB Snatch (total)
    SDLHP

     

    Buy Out

    3 Rounds:
    5 Ring Dip Negative, :03 @ bottom
    *Scale to DB PU Neg
    20 Bicycle Crunches

    Don’t forget we have Sweatshop at 5pm on Friday…come out and pack the class!  Great way to start your weekend.

  • SS Saturday – 7/23/16

    WOD

    30-24-18-12-6
    Wallballs
    Pull-ups
    KBS
    *400m Run after each round

    Gonna be hot today, come in and get your workout in EARLY!  8am Sweatshop!!

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