Sunday, September 28, 2014

This week at 911 CrossFit 9/29-10/3

Monday


Strength
Front Squat
-4x3 @ 90% of last weeks 3rm

WOD
10 Minute AMRAP of:
500m Row buy-in
then...
Complex:
5 Deadlifts+5 Squat Cleans+5 Shoulder to Overhead 155/105
10 Pull-ups
at 10:00 Row 500m



Tuesday


Strength
Segment Snatch+Snatch+OHS. (Segment snatch=Peform a normal snatch but pause at your knee for 2 seconds)
-4 sets @ 80%

WOD
With a 10:00 Clock
0:00-5:00 AMRAP:
8 KBS 53/35
Sprint 50m
16 HRPU
Sprint 50m
Then...
5:00-10:00 AMRAP:
10 Burpees
100m Sprint



Wednesday


Strength
None

WOD
"Mr. Joshua"
Five rounds for time of:
Run 400m
30 GHD Sit-ups (sub for sit-ups with 10lb plate if GHD is occupied)
15 Deadlifts 250/145
Time cap: 25 Minutes

SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.



Thursday


Strength
Three rounds not for time of:
10 Floor Press @ 70% of bench 1rm
10 Parallel Ring Row (feet on box)

WOD
Four rounds for time of:
10 HSPU
13 Toe-to-Bar
16 Box Jumps



Friday


Strength
Clean Complex:
Segment Squat Clean+Squat Clean+Jerk
-4 sets @ 80%

WOD
15 Minute AMRAP of:
3 Snatches 135/95
1 Rope Climb
9 Cleans 135/95
3 Muscle-ups (Scale: 6 Chest-to-bar pull-ups+6 Dips)



Saturday, September 20, 2014

This week at 911 CrossFit 9/22-9/26

Monday


Strength
Front Squat
-Work up to a 3rm

WOD
For time:
50 Wall Balls
30 Cleans 155lbs/105lbs
15 Muscle-ups (Scale: 30 Pull-ups & 30 Dips)



Tuesday


Strength
Snatch Complex:
Snatch Pull+Low Hang Snatch+High Hang Snatch+OHS
-4 sets @ 70%, 75%, 75%, 80% (One set at each percent)

WOD
8 Minute AMRAP of:
10 Box Jumps
10 Hang Power Snatches 95/65
at 8:00 Run 400m as fast as possible



Wednesday


Strength
None

WOD
"The Seven"
Seven rounds for time of:
7 HSPU
7 Thrusters 135/95
7 Knee-to-elbow
7 Deadlifts 245/155
7 Burpees
7 KBS 70/53
7 Pull-ups
Time Cap: 25 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
Bench Press
-4x5 @ 80%

WOD
Three rounds for time of:
500m Row
16 Single arm Russian KBS 53/35 (8 each arm)
20 Single arm KB Overhead Lunges 53/35 (10 each leg)



Friday


Strength
Back Squat
-4x5 @ 80% of 1rm

WOD
For time:
10-9-8-7-6-5-4-3-2-1
Chest-to-Bar Pull-ups
Clean (Rx: 3/4 Bodyweight)
Tire Flips





Sunday, September 14, 2014

This week at 911 CrossFit

Monday 


Strength
RAID wod #2
15 Minutes to find a max Overhead Squat (use a rack)

WOD
RAID wod #1
10 Minute AMRAP of:
20 Calorie Row
10 KB Snatches 55/35
10 Box Jumps
10 Chest-to-bar Pull-ups/Chin-to-bar pull-ups



Tuesday



Strength
Complex:
Power Clean+Front Squat+Squat Clean+Jerk
-4 sets @ 75% of C&J max

WOD
RAID wod #3
12 Minute Cap:
2-4-6-8-10-etc.....
Wall Balls
20 Yard Sprint (10 yards out and back)
Burpees
20 Yard Sprint (10 yards out and back)


Wednesday




Strength
Deadlift
-3x5 @ 80% of 1rm

WOD
"McGhee" Modified
As many rounds as possible in 15 min
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box


Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.



Thursday


Strength
Four rounds not for time:
6 Close-grip Bench press 75% of 1rm
10 DB Row Heavy

WOD
RAID wod #4
Three rounds for time of:
10 Power Cleans 135/95
10 Yard Single Arm Farmer's Walk 70/53
10 KBS 70/53
10 Yard Single Arm Farmer's Walk
10 Toe-to-bar
10 Yard Single Arm Farmer's Walk
10 KBS
10 Yard Single Arm Farmer's Walk



Friday


Strength
Power Snatch+OHS+Squat Snatch
-4 sets @ 75% of Snatch 1rm

WOD
Three rounds for time of:
1 L-Sit Rope Climb
3 Muscle-ups
5 HSPU
7 Clusters 95/65



Sunday, September 7, 2014

This week at 911 CrossFit 9/8-9/12

Monday


Strength
Work up to new Snatch 1rm

WOD
For time:
30 Cal Row
30 Barbell Burpees
30 Hang Cleans 135/95
30 Wall Balls



Tuesday


Strength
Work up to a new Back Squat 1rm

WOD
Four rounds of:
1 Minute ME HSPU
1 Minute ME Thruster 95/65
1 Minute ME Toe-to-Bar
1 Minute Rest



Wednesday


Strength
None

WOD
"Roy"
Five rounds for time of:
15 Deadlifts 225/155
20 Box Jumps
25 Pull-ups
Time cap: 25 Minutes

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.



Thursday


Strength
Work up to a new Bench 1rm

WOD
For time:
12-9-6-3
Ground-to-Overhead 165/105
Ring Dips
Pistols (both legs=1 rep)



Friday


WOD being changed due to equipment needs for RAID

Strength
None

WOD
20 Minute AMRAP of:
400m Run
2 Rope Climbs
25 KBS 53/35
25 HRPU
25 Sit-ups
25 Double-unders





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