Sunday, August 31, 2014

This week at 911 CrossFit 9/1-9/5

Attention! We will only have one class at 9am due to Labor Day. There will be Open Gym before that time.


Monday


Strength
None

WOD
"Filthy Fifty"
For time:
50 Box jump, 24"/20" (Scaled: Step-ups when you get tired, don't get sloppy)
50 Jumping pull-ups
50 Kettlebell swings, 45lb/25lb
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions or Supermans
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders



Tuesday


Strength
Snatch
Work up to a heavy single, then...
-3x1 @ 85% of Heavy Single

WOD
10 Minute AMRAP of:
200m Run
2 Rope Climbs
10 Hang Power Snatch 135/95



Wednesday


Strength
None

WOD
"Badger"
3 rounds for time
30 Squat cleans 95/65
30 Pull-ups
Run 800 meters

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.



Thursday


Strength
Clean & Jerk
Work up to a heavy single, then...
-3x1 @ 85% of Heavy Single


WOD
21-15-9
OHS
Russian KBS 70/53
HSPU



Friday


Strength
Pause Back Squat (Pause at the bottom for 2 seconds)
-3x3, 10lbs more than last week.

WOD
For time:
Buy-in: 10 Muscle-ups
Then...
3 rounds of:
5 Wall Climbs
10 Deadlifts 275/155
20 HRPU
Cash out: 10 Muscle-ups





Sunday, August 24, 2014

This week at 911 CrossFit 8/25-8/29

Monday


Strength
Snatch
-3x2 @ 90%
Pause Back Squat (bottom for two seconds)
-3x4 @ 85%

WOD
Fran V.2
For time:
21-15-9
Cluster 95/65
Burpee Pull-ups



Tuesday


Strength
1 Push Press+1 Jerk
-3 sets @ 10lbs more than last week. (or roughly 90% of Jerk)
Strict Press
-2x7 @ 75%
-1xFailure @ 80%

WOD
15 Minute AMRAP of:
Half Building Farmer's Walk (to the left out the main door, in through garage) 53/35 (per hand)
15 Double Russian KBS 53/35 (per hand)
1 Rope Climb
20 KB Snatch (10 per arm)
1 Rope Climb
5 Tire Flips



Wednesday


Strength
None

WOD
"Nutts"
For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10′
200 Double-unders
Run 400 meters with a 45lb plate
Time Cap: 25 Minutes

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.



Thursday


Strength
Four rounds not for time of:
8 Floor Press @ 80% of Bench
10 Pendlay Row (Heavy)

WOD
For time:
Run 800m
Row 500m
Three rounds of:
10 Ring Dips
25 HRPU
then...
Run 400m
Row 250m



Friday


Strength
Clean & Jerk
-3x2 @ 90%

WOD
12 Minute AMRAP of:
3-6-9-12-15...etc...
Ground-to-Overhead 135/95
Toe-to-Bar
Box Jump






Sunday, August 17, 2014

This week at 911 CrossFit 8/18-8/22

Monday


Strength
Two-Position Snatch (Floor, high hang)
-3 sets @ 85%
Pause Back Squat (Bottom for two seconds)
-3x5 @ 80%

WOD
Five rounds for time of:
5 OHS 135/95
10 Toe-to-bar
15 KB Squat Clean (45 per hand/25 per hand)
20 Double-unders



Tuesday


Strength
2 Push Presses+1 Jerk
-3 sets @ 95% of the 3rm. (Use roughly 85% of Jerk max if you haven't been following)
Strict Press
-2x8 @ 70%
-1xFailure @ 75%

WOD
0:00-3:00
10 Burpees
10 Shoulder-to-Overhead 135/95
3:00-6:00
7 Box Jumps
7 Chest-to-Bar Pull-ups
6:00-9:00
20 HSPU
Remaining time row for max distance



Wednesday


Strength
Two-position Clean (Floor, high hang)
-3 sets @ 85%
Front Squat
-3x3 @ 95% of Clean 1rm

WOD
For time:
20 Back Squats (Men=bodyweight, Woman= 3/4 bodyweight)
10 Wall Balls
Run 400m
15 Back Squats
15 Wall Balls
Run 400m
10 Back Squats
20 Wall Balls
Run 400m



Thursday


Strength
Four rounds not for time of:
5 Bench Press @ 80%
10 heavy dumbbell row (each arm)

WOD
12 Minute AMRAP of:
20 Hang Snatches 95/65
20 KBS 53/35
20 HRPU



Friday


Strength
Deadlift
-4x5 (@ 70%, 75%, 80%, 85%. Only one set at each percent)

WOD
15 Minute AMRAP of:
Sprint 200m (Suicide style, speed bump and back twice)
50ft Overhead Lunge 45/25
10 Thrusters 115/75
Row 250m





Sunday, August 10, 2014

This week at 911 CrossFit 8/11-8/15

Monday


Strength
Three-position Snatch
-3 sets @ 80% of 1rm (from last week)
Pause Back Squat (Bottom for 2 seconds)
-3x6 @ 75%

WOD
10 Minute AMRAP of:
7 Deadlifts 275/155
14 KB Thrusters 45/30 (in each hand)
14 Lateral Box Step overs (total) 45/30 (Kettlebell in each hand)
At 10:00: Run 400m



Tuesday


Strength
Overhead Complex:
3 Push Presses+1 Jerk
-3 sets @ 90% of last weeks 3rm
Strict Press
-3xFailure @ 80% of Strict Press 1rm

WOD
Three rounds for time of:
10 HSPU
20 Wall Balls
then immediately:
Three rounds for time of:
10 Toe-to-Bar
20 Sit-ups



Wednesday


Strength
Three-position Clean
-3 sets @ 80% of 1rm (from last week)
Front Squat
-3x3 @ 90% ofClean 1rm

WOD
"KettleHell" 53/35
12 Minute AMRAP of:
10 KBS
10 Left Arm Russian KBS
10 Right Arm Russian KBS
10 Goblet Squats
10 Overhead Lunge
Row 500m



Thursday


Strength
Four rounds not for time of:
3 Bench Press @ 85%
Max Effort Parallel Ring Row (Legs on box)

WOD
10 Minute AMRAP of:
0:00-5:00
3 Hang Power Snatches 135/75
3 Muscle-Ups (Scale: 5 Pull-ups, 5 Dips)
5 Barbell Burpees
5:00-10:00
5 Hang Power Cleans 135/75
5 Chest-to-bar Pull-ups
5 Burpee Box Jump Overs



Friday


Strength
Deadlift
-Work up to a 2rm
L-Sit
-Accumulate one minute

WOD
14 Minute AMRAP of:
40 HRPU Buy-in then...
2 Rope Climbs
10 Sumo-Deadlift High Pull 70/45
20 Calorie Row
30 Double-Unders





Sunday, August 3, 2014

This week at 911 CrossFit 8/4-8/8

Monday


Strength
Work up to a new Clean & Jerk 1rm

WOD
12 Minute AMRAP of:
5-10-15-20-etc...
Hang Squat Clean 155/105
1 Rope Climb
Wall Balls
1 Rope Climb
First round is: 5 hang squat cleans, 1 rope climb, 5 wall balls, 1 rope climb, then 10 hang squat cleans, 1 rope climb, 10 wall balls, 1 rope climb, then 15 hang squat cleans, etc....So only the hang squat cleans and wall balls go up by 5 reps per round. Rope climbs stay at 1.



Tuesday


Strength
Push Press
-Work up to a 3rm
Strict Pull-up
-3xFailure

WOD
13 Minute AMRAP of:
Buy-in: Run 800m
3 Power Snatches 135/95
5 HSPU
7 Box Jumps
at 13:00 Run 800m



Wednesday


Strength
Snatch
-Work up to a new 1rm

WOD
5 Minute AMRAP of:
10 Burpees
50m Sprint
20 HRPU
50m Sprint

rest two minutes then...

5 Minute AMRAP of:
5 Deadlifts 225/135
7 Ball Slams
9 Toe-to-Bar



Thursday


Strength
Close-grip Bench Press
-4x3 @ 85%

WOD
Three rounds for time of:
500m Row
5 KB Snatches 70/53 (5 per arm)
10 Clusters 135/95
20 Pistols (10 per leg)



Friday


Strength
Back Squat
-3x10 @ 70%

WOD
18 Minute AMRAP of:
15 KBS 53/35
15 Russian KBS 53/35
15 Pull-ups
50 Double-Unders
50ft Tire Flip (As heavy as possible)





Sunday, July 27, 2014

This week at 911 CrossFit 7/28-8/1

CROSSFIT GAMES WEEK. This weeks WODs will be from the 2014 CrossFit Games.


Monday


Strength
Clean & Jerk
-4x1 @ 90%

WOD
"21-15-9 Complex"
For time:
8 Deadlifts+7 Cleans+6 Snatches (155 / 115 lb.) [21 reps]
8 Pull-ups +7 Chest-to-bar Pull-ups+6 Bar Muscle-ups [21 reps]
6 Deadlifts+5 Cleans+4 Snatches [15 reps]
6 Pull-ups +5 Chest-to-bar Pull-ups+4 Bar Muscle-ups [15 reps]
4 Deadlifts+3 Cleans+2 Snatches [9 reps]
4 Pull-ups+3 Chest-to-bar Pull-ups+2 Bar Muscle-ups [9 reps]

1st Place Male- Rich Froning 4:16
1st Place Female- Camille Leblanc-Bazinet 4:50



Tuesday



Strength
None

WOD
"The Beach" Modified
For time:
Run 400m
50 KB Thrusters 35/24 (in each hand)
30 Burpees
Run 400m
30 Burpees
50 KB Thrusters 35/24 (in each hand)
Run 400m

1st Place Male- Jordan Troyan 29:34
1st Place Female- Anna Tunnicliffe 31:43



Wednesday


Strength
Snatch
-4x1 @ 90%

WOD
"2007" Master's event
For time:
Row 1,000 meters
then, 5 rounds of:
25 pull-ups
7 push jerks (135 / 85 lb.)

1st Place Male 40-44 Shawn Ramirez 10:32
1st Place Female- Cheryl Brost 11:30



Thursday


Strength
Bench Press
-3x5 @ 80%
Barbell Row
-3x10 Heavy but perfect

WOD
"Down & Back Chipper"
Men 40-49 and Women 40-49:
For time:
50 box jumps (24 / 20 in.)
25 toes-to-bars
50 wall-ball shots (20 / 14 lb.)
25 ring dips
50 wall-ball shots
25 toes-to-bars
50 box jumps

Men 50-59 and Women 50-59:
For time:
40 box jumps (24 / 20 in.)
20 toes-to-bars
40 wall-ball shots (20 / 14 lb.)
20 ring dips
40 wall-ball shots (20 / 14 lb.)
20 toes-to-bars
40 box jumps (24 / 20 in.)

Men 60+ and Women 60+:
For time:
40 step-overs (24 / 20 in.)
20 toes-to-bars
40 wall-ball shots (14 / 10 lb.)
20 bar dips
40 wall-ball shots (14 / 10 lb.)
20 toes-to-bars
40 step overs (24 / 20 in.)

1st Place Male 40-44- Rafael Guijarro 12:36
1st Place Female- Amanda Allen 13:00



Friday


Strength
None

WOD
"Midline March" Modified
3 rounds for time of:
25 Sit-ups
50ft Handstand Walk
50ft Overhead Lunge 155/115

rest then...

"Thick'n Quick"
For time:
4 Rope Climbs (to the top)
3 OHS 245/165 (No rack)

rest then...

"Max Distance"
2 Minute clock, overhead lunge for max Distance 40lb/30lb Medball (Just use a plate instead)

Midline March
1st Place Male- Rich Froning 5:25
1st Place Female- Annie Thorisdottir 6:34

Thick'n Quick
1st Place Male- Rich Froning 1:40
1st Place Female- Jenn Jones 3:01

"Max Distance"
Lynn Johnson 140ft (distance till unbroken, 2nd place)










Sunday, July 20, 2014

This week at 911 CrossFit 7/21-25

Let's all cheer on Lynn Johnson as she competes this week at the CrossFit Games!!! We'll keep you posted on Facebook what times she'll be on so you can watch the live stream. You can watch at Games.CrossFit.com and WatchESPN.com

Monday


Strength
Clean & Jerk
-2x3 @ 80%
-3x2 @ 85%

WOD
For time:
20 Deadlifts 225/135
Row 300m
30 Sumo Deadlift High Pull 70/53 (use one kettlebell)
30 Wall Balls
30 Overhead Lunges 45lb/25lb plate (15 each leg)
200m Run (Entire Building, door to door)



Tuesday


Strength
Back Squat
-4x5 @ 10 more pounds than last week, or 85% if you haven't been following

WOD
12 Minute AMRAP of:
100m Sprint
2 Rope Climbs
10 Box Jumps
10 KBS 53/35



Wednesday


Strength
Snatch
-2x3 @ 80%
-3x2 @ 85%

WOD
3 Rounds for time of:
Run 400m
10 Hang Power Snatches 115/75
10 Barbell Burpees (5 each side)



Thursday


Strength
Bench Press
-Work up to a 1rm
Hand Stand Push Up
-3xFailure

WOD
Row 1k
then...
5 rounds of:
5 Strict Pull-ups
10 Broad Jumps
15 HRPU



Friday


Strength
Overhead Squat
-Work up to a 1rm
Front Squat
-3x5 @ 80%

WOD
10 Minute AMRAP of:
3 Wall Climbs
8 Dumbbell Hang Power Cleans+Push Press (Rx: total weight=50% of bodyweight)
16 KB Snatch (8 per hand) 53/35