Sunday, April 13, 2014

This week at 911 CrossFit 4/14-4/18

Monday


Strength WOD
High-hang Squat Snatch
-3x3 at 70%
Back Squat
-3x8 at 75%

WOD
RAID wod
10 min. AMRAP
30 Wall-ball buy in
12 Shoulder to Overhead 115/75
12 Toe-to-bar
12 Deadlift 225/165



Tuesday


Strength WOD
Power Clean
-5x3 at 70%

WOD 
3 Rounds for time:
500m Row
30 Hand-release push-ups
15 Burpee box jump-overs



Wednesday


Strength WOD
Below Knee Hang Squat Snatch
-4x2 at 75%

WOD
12 min. AMRAP
200m Suicide sprint (speed bump and back twice)
2 Rope climbs
5 Tire flips
25m Overhead lunge with plates 45/25



Thursday


Strength
Bench Press
-3x5 @ 80%

WOD
F.R.E.A.K
WOD consists of first rounds of Fran, Eva, Annie and Kelly
For time:
21 Thrusters 95/65
21 Pull-ups
Run 800m
30 KBS 53/35
30 Pull-ups
50 Double-unders
50 Sit-ups
Run 400m
30 Box jumps 24in/20in
30 Wall-balls



Friday


Strength WOD
Squat Snatch
-5x1 at 80%
Back Squat or Front Squat
-Work up to heavy single

WOD
EMOM (0:00-5:00)
Barbell Complex 135/95
-3 Deadlifts + 3 Hang cleans + 3 Front squats 
Remaining time between minutes- Jump rope singles
EMOM (6:00-10:00)
Barbell Complex 95/65
- 1 Clean + 3 Push-press + 3 Alternating Split-jerk

Remaining time between minutes- Burpees
**After the complex at 5:00 use the time before 6:00 to change weights


Sunday, April 6, 2014

This week at 911 CrossFit 4/7-4/11

ATTENTION! This weekend is our FIFTH Raid Competition at the Europa Fitness Expo! Friday and Saturday we'll be closed. You can still register as a judge at www.raid-games.com! See you there!

Monday


Strength
Squat Snatch
-5x1 @ 85%
Back Squat
-2x10 @ 70%

WOD
"Helen"
Three rounds for time of:
Run 400m
21 KBS 53/35
12 Pull-ups



Tuesday


Strength
12 Minutes to work up to a heavy Power Jerk single

WOD
5 Minute AMRAP
20 Double-unders
20 Wall balls

rest two minutes then...

5 Minute AMRAP
5 Barbell-facing Burpees
5 Hang Squat Snatch 95/65
then...

Row 800m



Wednesday


Strength
None

WOD
"Linda"
10-9-8-7-6-5-4-3-2-1
1 1/2 Body-weight Deadlift
Body-weight Bench Press
3/4 Body-weight Clean



Thursday


Strength 
Power Snatch
-4x3 @ 70%

WOD
5 Rounds for time of:
30 Double Unders
15 Goblet Squats 70/53
5 Shoulder to Overhead (135/95)



Friday


Strength
Squat Clean
-5x1 @ 85%

WOD
F.R.E.A.K.
WOD consists of first rounds of Fran, Eva, Annie, and Kelly
For time:
21 Thrusters 95/65
21 Pull-ups
Run 800m
30 KB Swings
30 Pull-ups
50 Double unders
50 Sit-ups
Run 400m
30 Box Jumps (24'')
30 Wall Ball 20/12


Sunday, March 30, 2014

This week at 911 CrossFit 3/31-4/4

Monday


Strength
Squat Snatch
-4x2 @ 80%
Back Squat
-3x10 @ 65%

WOD
For time:
10 Burpee Box Jumps
Medium Route Run (Formerly known as the 400m run. Out the front door, both buildings to garage door)
10 Burpee Box Jumps
20 Pull-ups
Medium Route Run
10 Burpee Box Jumps
20 Pull-ups
30 Wall Balls
Medium Route Run



Tuesday


Strength
Split Jerk
-5x1 @ 85%
Push Press
-3x5 @ 75%

WOD
12 Minute AMRAP of:
5 Rope Climb Buy-in
100m Sprint
10 Kettlebell Ground to Overhead (5 per arm) 53/35
50m Broad Jump (Half way speed bump and back)



Wednesday


Strength
None

WOD
"Seven"
Seven rounds for time of:
7 HSPU
7 Thrusters 135/95
7 Knees-to-elbow
7 Deadlift 245/145
7 Burpees
7 KBS 70/53
7 Pull-ups
Time Cap: 35 Minutes


A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.


Thursday


Strength
Power Snatch
-5x2 @ 75%

WOD
10 Minute AMRAP of:
40 Double-Unders*
30 HRPU
20 Sit-ups
*Record misses, whether it's double-unders or singles. Every miss=1 Man Maker as soon as 10 minutes is over.



Friday


Strength
Squat Clean
-4x2 @ 80%
Back Squat
-3x5 @ 80%

WOD
Five rounds of:
200m Row
Barbell Complex:
-10 Front Squats, 10 Barbell Lunges (Front Rack), 10 Shoulder-to-Overhead 95/65




Sunday, March 23, 2014

This week at 911 CrossFit 3/24-3/28

Monday


Strength
15 Minutes to find a Back Squat 1rm

WOD
10 rounds for time of:
5 Chest-to-bar Pull-ups
10 HRPU
15 Jumping Air Squats



Tuesday


Strength
Snatch
-3x1 @ 80%
-2x1 @ 85%
-2x1 @ 90%

WOD
For time:
Three rounds of:
2 Rope Climb
7 Hang Power Cleans 155/105
then immediately:
Three rounds of:
100m Farmer's Walk 53/35
10 KB Thrusters 53/35



Wednesday


Strength
None

WOD
"Chad's Chipper"
For time:
10 Wall Climbs
20 Box Jumps
30 Wall Balls
40 Double-Unders
50 Walking Lunges (25 per leg)
40 Russian KBS 70/53
30 Knees to Elbow
20 Pull-ups
10 Burpees



Thursday


Strength
Clean & Jerk
-5x3+1 (3 Cleans and 1 Jerk) @ 75%

WOD
Three rounds for time of:
Medium Route Run (out front door, around mattress place, through garage door)
10 HSPU
16 Pistols (8 per leg)
6 Ground-to-Overhead 135/95

then immediately: 500m Row



Friday


Strength
15 Minutes to work on OHS Heavy Single

WOD
CrossFit Open 14.5

Sunday, March 16, 2014

This week at 911 CrossFit 3/17-3/21

All 911 CrossFit members show up to The Pub on St. Patricks day between 7:30-10pm! Wear your favorite 911 shirt and receive a special gift.

Monday


Strength
Back Squat
-3x3 @ 90%
Deadlift
-3x1 @ 95%

WOD
"Leprechaun's Revenge"
12 Minute AMRAP of:
20 Burpees (10 if wearing green)
10 Thrusters 95/65
5 Pull-up+Toe to bar. (1 Rep equals=1 Pull-up then toe to bar)



Tuesday


Strength
Snatch
-2x2 @ 70%
-1x1 @ 85%
-3x1 @ Heavy Single (Based on how 85% went)

WOD
For time:
Run 800m
four rounds of:
7 HSPU
7 Box Jumps
7 KBS 53/35
then...
Run 400m



Wednesday


Strength
Jerk
-5x2 @ 80%
Push Press
-3x5 @ 80%

WOD
AMRAP
From 0:00-5:00:
6 Hang Power Clean 165/100
6 KB Snatch (per arm) 53/35
From 5:00-10:00
12 Wall Balls
12 Double-Unders



Thursday


Strength
12 Minutes to work on Heavy TGU

WOD
With 20 Minutes on the clock:
Five rounds, four stations
1 Minute-Row 200m
1 Minute- Complex 3-Position Squat Clean+3 Front Squats+3 Jerks @ 80% of Clean 1rm
1 Minute- Sprint 200m
1 Minute- 20 Russian KBS 70/53
At the top of the minute, perform the work at each station. You should have several seconds after completing the station's task before the next minute. Use this time to rest/prepare for the next station. The idea is to perform each task at 100% effort.



Friday


Strength
Clean & Jerk
-15 Minutes to work up to a new max

WOD
CrossFit Open 14.4




Sunday, March 9, 2014

This week at 911 CrossFit 3/10-3/14

Monday

 
Strength
Back Squat
-3x4 @ 85%
Deadlift
-2x3 @ 90%

WOD
Three rounds of:
400m Run
12 Clusters 135/95
12 Pull-ups



Tuesday


Strength
Snatch
-2x2 @ 80%
-3x1 @ 85%

WOD
For time:
10 Box Jumps 24"/20"
1 KBS 70/53
9 Box Jumps
2 KBS
8 Box Jumps
3 KBS
7 Box Jumps
4 KBS...
continue pattern until...
1 Box Jump
10 KBS



Wednesday


Strength
"Sally Up" Squat Challenge 135/95

WOD
5 Rounds for time of:
5 Hang Power Clean 155/105
5 Toe-to-Bar
Cash out: 50 Double-unders





Thursday


Strength
Bench Press
-4x5 @ 80%
Pendlay Row

WOD
12 Minute AMRAP of:
7 HSPU
7 Deadlift
7 Muscle-ups
Cash-out: 500m Row



Friday


Strength
Clean & Jerk
-2x2 @ 80%
-3x1 @ 85%

WOD
CrossFit Open 14.3

Monday, March 3, 2014

This week at 911 CrossFit 3/3-3/7

Monday


Strength
Back Squat
-3x5 @ 80%
Deadlift
-2x5 @ 85%

WOD
Descending 12 Minute AMRAP of:
Barbell Complex: 135/95
-8 Deadlifts
-8 Power Cleans
-8 Front Squats
-8 Push Presses
-8 Back Squats
200m Run (Single Building, same door)
***Every round, subtract one rep from the barbell complex. So the second round, every exercise will be 7 reps. There will be a 5 burpee penalty every time the barbell is dropped before the complex is finished.



Tuesday


Strength
2-Position Snatch (Floor, High hang)
-5 sets @ 80%

WOD
7 Minute AMRAP of:
500m Row Buy-in
then...
5 Snatches 115/75
10 Barbell Burpees (total)

rest one minute then...

5 Minute AMRAP of:
200m Row Buy-in
then...
7 Box Jumps
7 Chest-to-Bar Pull-ups



Wednesday


Strength
Close-grip Bench Press (Shoulder width)
-4x8 @ 70% of Bench
Barbell Row
-4x10, heavy but perfect form.

WOD
5 Rounds for time of:
10 Double-unders
20 Wall Balls
20 KBS 53/35



Thursday


Recommended Rest day for Open Athletes

Strength
Below Knee Clean
-5x2 @ 80%

WOD
14 Minute AMRAP of:
15 Deadlifts 185/115
10 Shoulder-to-Overhead 185/115
5 Burpees
1 Rope Climb
400m Run



Friday


Strength
Overhead Squat
12 Minutes to find a heavy single

WOD
CrossFit Open WOD 14.2