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  • Monday, May 11th, 2015

    Strength

    5 Rounds: Alternate movements, rest 2 minutes between rounds.
    5 Sumo DL (All AHAP)
    Weighted Chin Up 5-4-3-2-1 (Climb to 1RM)

    WOD

    5-4-3-2-1
    Squat Cleans (90% 1RM)
    Wall Walks
    Rope Climbs

    Congratulations to Jen B. for celebrating her FIRST Mother’s Day yesterday with her newborn son, Cade.  Frank and Jen we are so thrilled for you and the addition to your family.  We can’t wait to meet him and to have you both back at the box!  WE MISS YOU GUYS!

  • Tuesday, May 12th, 2015

    WOD #1

    AMRAP 10
    200m Run
    20 DU’s
    10 Air squats

    rest 4 minutes

    WOD #2

    AMRAP 10
    200m Row
    2 Burpee-Muscle Ups
    10 TTB

    rest 4 minutes

    WOD #3

    AMRAP 10
    5 Strict Chin-Ups
    10 OH Walking Lunges (45/25) (10 per leg)
    15 Push-ups

    REMINDER:  SCORES FOR ICEBERG CHALLENGE #1 are due by 9pm on Friday.
    *Your judge must submit to jamie.crossfit717@gmail.com, cannot withdrawal scores after submitting.

  • Wednesday, May 13th, 2015

    Skill

    Hang Power Clean and Snatch Practice

    WOD #1

    EMOM 14
    Odd: 2 Hang Power Cleans (waveload)
    Even: 5-8 T2B

    WOD #2

    EMOM 14
    Odd: 8 Power Snatch (75/55/50% 1RM)
    Even: 6-8 Weighted Sit-ups

  • Thursday, May 14th, 2015

    Stength

    Weighted Dips: 5 x 2-3 (AHAP)

    WOD

    3 Rounds:
    400m Row
    15 Burpees
    18 Box Jump Overs (24/20)
    21 Russian KBS (32/24)
    24 WBS (20/14)
    *rest 4 minutes between rounds

    RUNNING CLUB

    4 x AMRAP 6, 3 minutes rest between

  • Friday, May 15th, 2015

    Strength

    1rm Strict Press

    WOD #1

    30 Muscle Up’s for Time

    WOD #2

    Right Into…
    300m Run
    25 Burpees
    50 American KBS (24/16)
    300m Run

    IV Team Series Iceberg Challenge 1 scores are due by 9pm!

    Attendance Challenge Update:  Wendy Hoover and Kaleb Cross are currently tied in the Attendance Challenge for the month of May!

  • Saturday, May 16th, 2015

    WOD #1

    25 Pull-ups (AMRAP strict then kip rest if needed)

    21-15-9 of:
    SDHP (75/55)
    Push Press (75/55)

    50 Walking Lunge Steps (total, not per leg)

    WOD #2

    5 Rds of:
    10 Deadlifts (75/55)
    10 Thrusters (75/55)

    75 Sit-Ups

    WOD #3

    3 Rds of:
    15 4-ct. Flutterkicks
    200m Sandbag Run

    100 DU’s

    For time, do WOD 1-2-3 back to back.

  • Sunday, May 17th, 2015

    Coaches Choice WOD

    AMRAP 2:  Power Snatch (135/95)
    Rest 2 minutes
    AMRAP 2:  Clean and Jerk (135/95)
    Rest 2 minutes
    AMRAP 2:  Front Squat (135/95)
    Rest 2 minutes
    1 mile run

  • Monday, May 18th, 2015

    Skill

    A: EMOM 6:

    2-3 Hang Squat Cleans @ 60%

    *Focus on speed getting under the bar.  Fast hips, full extension, dropping quick with focus on bracing down the core.

     

    Strength/Max Effort

    B: In 10 Minutes:

    Build to Max Effort Squat Clean

    *May or may not be a new 1RM.  Work hard and be confident in your approach and setup.

    WOD

    C: For Time:
    30 Squat Cleans (135/95)
    30 Strict Ring Dips
    40 WallBalls (20/14)
    40 T2B

    *Go hard and grind though.

    We have more than 30 people this Sunday doing “Midnight Murph”!

    Doors open at 11pm.  ALL members are invited.

    The Facebook event link is: https://www.facebook.com/events/1469435130013428/

  • Tuesday, May 19th, 2015

    Strength

    AMRAP 8:
    Strict Weighted Chin-ups (10-15% BW)

    WOD

    4 Rounds:
    400m Row
    10 Box Jumps (24/20)
    20 Sit-ups
    60 DU
    *rest between rounds

    Memorial Day Class Schedule (Monday, 5/25):
    12am:  “Midnite Murph”, doors open at 11pm
    9am:  Crossfit/Sweatshop, “Murph”

    *Both classes are open to ALL members

  • Wednesday, May 20th, 2015

    EMOM 1

    18 minutes
    Odd:  3 Deadlifts (waveload)
    Even:  12 Calorie Row (AFAP)

    EMOM 2

    14 minutes
    Odd:  1 Snatch Pull + 2 Hang Power Snatch
    Even:  100m Sprint or 4 AB Calories

    Don’t forget that TOMORROW (Thursday) starts the “PR Your Mile” Running Club Cycle!  It’s not too late to sign up!  Email Coach Lauren at lauren.crossfit717@gmail.com.  Classes offered at 7:30am and 6:00pm every Thursday.

  • Thursday, May 21st, 2015

    Strength

    1RM Push Press

    WOD

    2 Rounds:
    15-12-9
    American KBS (32/24)
    Burpee

    *800m run after first round, then rest 4 minutes before starting second round

    Running Club

    Pre-test:
    1 mile TT
    rest 5 minutes
    400m TT

    *Meet at the box, we will be traveling to the new Camp Hill Track for class today!

  • Friday, May 22nd, 2015

    Strength

    Backsquat:  Attempt 20 UB reps @ 10RM weight

    WOD

    4 RFT:
    100 DU
    20 Burpee Pull-ups

    Memorial Day Class Schedule (Monday):
    12am:  “Midnite Murph” (doors open at 11pm Sunday night)
    9am:  “Murph”

    *Both classes are open to ALL Crossfit and Sweatshop members

  • Saturday, May 23rd, 2015

    WOD

    2015 Regionals Workout #2
    “Tommy V”
    21 Thrusters (115/75)
    12 Rope Climbs
    15 Thrusters
    9 Rope Climbs
    9 Thrusters
    6 Rope Climbs

    During the first weekend of Regionals (Atlantic and South) this workout had a 16:00 time cap and the top male finished in 7:17 and the top female finished in 8:24.  How fast can you complete this Hero WOD?  How do you compare with the Regional Competitors?  Check out the leaderboard here.  This weekend athletes from the California, East and Pacific Regions are competing check out the live coverage streaming on the TV at 717!

  • Sunday, May 24th, 2015

    Coaches' Choice WOD

    Open Workout 11.4
    AMRAP 10
    60 Bar Facing Burpees
    30 OHS (120/90)
    10 Muscle-ups

    Don’t forget, “Midnite Murph” tonight!  Doors open at 11:30pm, WOD kicks off at 12am.  #wodforourheroes

  • Sunday, May 24th, 2015

    Class Schedule

    12am (Midnight):  “Midnite Murph” Doors open Sunday at 11:30pm, all members welcome
    9am (Monday):  “Murph”, All members welcome
    9-10am (Monday):  Open Gym

    WOD

    “Murph”
    1 mile run
    100 pull-ups
    200 push-ups
    300 squats
    1 mile run

    *with a weighted vest or body armor

    “Murph” is a Hero WOD named after Navy Lieutenant Michael Murphy, who was killed in Afghanistan June 28th, 2005.  He was 29, of Patchogue, N.Y.  Lt Murphy was awarded the Congressional Medal of Honor after his death.

    The workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ It first appeared on the CrossFit site 18 August 2005.

  • Tuesday, May 26th, 2015

    Strength

    Climb to a set of 3 Heavy Deadlifts (may or may not be new 3RM)

    WOD

    AMRAP 15
    3 Power Cleans (80-90%)
    5 Burpee Box Jumps (24/20)
    7 Muscle-ups

    The first IV TEAM SERIES “GAME DAY” is this Saturday (5/30) at 11am! Make sure your team is ready to throwdown!

  • Wednesday, May 27th, 2015

    EMOM 10

    Odd:  3 Power Snatch
    Even:  40 DU

    EMOM 10

    Odd:  8-12 Russian KBS (AHAP)
    Even:  :30 FLR on Rings

    Make sure to bring your OWN jump rope to class today!  If you do not have double unders you will be using the EMOM to PRACTICE them.  Double unders are a skill that require LOTS of practice to perfect.

  • Thursday, May 28th, 2015

    Strength

    Backsquat:  3-3-2-2-2 (@40×1)

    WOD

    EMOM 14
    Odd:  6-8 T2B
    Even:  12 Calorie Row (AFAP)

     

    Running Club

    8 x 200m Run
    Pace:  :02 faster than 400m, ex:  1:30, 400m = :43, 200m
    Rest:  1 minute (scale to 2 minutes rest)

    This is WEEK 2 of the Running Club Cycle, it’s not too late to join.  Just contact Coach Lauren if you are still interested.  7:30am class will meet at the BOX (feel free to come to Mobilization Stations beforehand!) and the 6pm class will meet at the Camp Hill Track at Seibert Park (427 N 25th St, Camp Hill, PA 17011).  Drive past the stadium and park in the back!  If you plan to WOD at 5pm, just join us after you are finished with class.  You will be “warm” enough and can hop in during the skill portion!

  • Friday, May 29th, 2015

    Strength A

    Strict Press:  5-4-3-2-1 (@12X1)

    Strength B

    EMOM 12
    Odd:  4 Split Jerks
    Even:  4-8 Strict C2B Pull-ups

    WOD

    2K Row OR 1 mile run
    *increase pace each 500/400, attempting to negative split

    IV Team Series Game Night WOD 1 is TOMORROW (5/30)!  Teams report at 11am!

  • Monday, May 11th, 2015

    Buy In

    3 Rounds
    50m Sled Drag
    30 Hollow Rocks or V-Ups
    400m Run (reverse block loop)
    *Start on different movements.

    WOD

    5 Rounds Every 2 Minutes:
    100m Sprint
    10 KB Push Press
    20m OH Carry (KB’s)

  • Tuesday, May 12th, 2015

    Buy In

    Tabata AB
    30 Pull Ups (3 Min ME PU/RR hold)
    30 Wallball

    WOD

    AMRAP 20:
    100m Suitcase Walk (50/side)
    30 Step Ups (holding KB on cement wall)
    30 Dips
    20m Broad Jump

  • Wednesday, May 13th, 2015

    Team WOD

    8k Row

    0-10 Minutes:
    A: 20 KB Swings
    B: Plank Hold
    *Switch Every 20 Swings

    Team WOD #2

    11-20 Minutes:
    A: 15 Squat Thrust Box Jumps
    B: Flutter Kicks
    *Switch Every 15 STBJ

    Team WOD #3

    21-30 Minutes:
    A: 8 Inch Worms
    B: Air Squats
    *Switch Every 8 IW

    30+ minutes, rotate and rest as needed.

  • Thursday, May 14th, 2015

    WOD

    4 Rounds:
    20 Box Jumps
    20 AB Calories
    5 Tire Flips
    Short Block Run

    Buy Out

    2x:
    AMRAP 1: Pull Ups
    AMRAP 1: Bent Row
    AMRAP 1: T’s w/ plates

  • Friday, May 15th, 2015

    Buy In

    4 Rounds:
    8 Single Arm DB Bench Press (per side)
    8 Bulgarian Split Squat (per side)

    WOD

    2 Rounds: rest 5 BTW
    200m Row
    75 DU
    50 Wallball
    25 Burpees
    50 DR KBS
    75 Mountain Climber (2 count)
    200m Run

  • Saturday, May 16th, 2015

    WOD #1

    RUNNING CLOCK
    12-9-6-3
    Rope Climbs
    DB Snatch (per arm)

    *Rest 5

    WOD #2

    21-15-9
    HSPU or Push Up
    Pull Ups

    *Rest 5

    WOD #3

    3 Rounds
    5 Wall walks
    20 Thruster (75/55 or 2 KB’s)
    200m Run

  • Monday, May 18th, 2015

    WOD

    5 Rounds:
    200m Run
    20 KB Swings
    20 Squat Thrust
    20 AB Mat Sit Ups
    (take KB, grey mat, and ab mat outside)

    Buy Out

    EMOM 6
    15 Air Squat AFAP
    Max Plank hold until :55

    We have more than 30 people this Sunday doing “Midnight Murph”!

    Doors open at 11pm.  ALL members are invited.

    The Facebook event link is: https://www.facebook.com/events/1469435130013428/

  • Tuesday, May 19th, 2015

    WOD

    4 Rounds:  1 Minute of Each
    – V-Ups or GHD
    – Box Jumps
    – KB Push Press (2 KB’s)
    – Jumping Lunges

    *Rest 3 Between

    BUY OUT

    3 Rounds
    10 Calorie AB
    3 Wall Walks

    TEACHER SUMMER SPECIAL!
    $60 for 1 Month Unlimited, offer expires 6/15/15. Share with all of your teacher friends!

  • Wednesday, May 20th, 2015

    Buy In

    8RM DB Thruster

     

    WOD

    4 Rounds:

    400m Row
    15 Burpees
    18 Box Step Ups (Holding 2 KB’s)
    21 Double Russian KBS
    24 WBS (20/14)

    *200m Walk Btw Rounds

    Focus on pacing rounds properly to achieve even splits across all four rounds.

  • Thursday, May 21st, 2015

    WOD

    10 Rounds:
    200m Run
    10 T2B/V-Ups
    Rest 5 Minutes
    10 Rounds:
    30 DU
    1 Minute Max Plank

  • Friday, May 22nd, 2015

    WOD

    3 Rounds
    400m Run
    500m Row
    100m Prowler
    25 Box Jumps
    25 Pull Ups

    Buy Out

    10 Minutes:
    Foam Roll & Stretch

    DON’T FORGET ABOUT MIDNIGHT MURPH! **Gym will open 11:30PM Sunday night and WOD will begin @ midnight Monday morning. #wodforourheroes

  • Saturday, May 23rd, 2015

    WOD

    Team of 2:
    5 Rounds – Split Reps as Needed
    50 Sit Ups
    50 KB Swings
    100 Lunges

    Rest 2 Minutes

    Both work at the same time:
    150 Flutter Kicks Each

    Rest 1 Minute

    1 Works at a Time to accumulate max reps (both row same time)
    3 Minutes: Max Wallballs
    500m Row Each
    3 Minutes: Max Burpees

  • Sunday, May 24th, 2015

    Class Schedule

    12am (Midnight):  “Midnite Murph” Doors open Sunday at 11:30pm, all members welcome
    9am (Monday):  “Murph”, All members welcome
    9-10am (Monday):  Open Gym

    WOD

    “Murph”
    1 mile run
    100 pull-ups
    200 push-ups
    300 squats
    1 mile run

    *with a weighted vest or body armor

    “Murph” is a Hero WOD named after Navy Lieutenant Michael Murphy, who was killed in Afghanistan June 28th, 2005.  He was 29, of Patchogue, N.Y.  Lt Murphy was awarded the Congressional Medal of Honor after his death.

    The workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ It first appeared on the CrossFit site 18 August 2005.

  • Wednesday, May 27th, 2015

    BUY IN

    3 Rounds:
    4 TGU Per arm
    10 KB DL High Pull
    50 DU

    WOD

    50-40-30-20-10
    Wallballs
    Toes 2 Bar (hanging L-raise)
    Squat Thrust

  • Thursday, May 28th, 2015

    WOD

    4 Rounds:
    20 Calorie AB
    20 Burpees
    15 Pull Ups
    20 Burpees
    20 Calorie AB

    *Rest 4 Minutes between Rounds

  • Friday, May 29th, 2015

    Buy In

    800m Run
    50 Goblet Squats
    800m Run

    WOD

    3x: Rest :60 Between sets.

    AMRAP 6:
    8 Weighted Sit Ups
    8 Calorie Row
    8 Lunges

    Time each 800 split – try to keep final time within :10.

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