Saturday, November 15, 2014

This week at 911 CrossFit 11/17-11/22

This weekend is our Turkey Tri!

Monday


Strength
Squat Snatch
-4x2 @ 75%. Pause at the bottom for 2 seconds.

WOD
21-15-9
Back Squat
Shoulder-to-Overhead
Run 400m
Rx: 90% of Bodyweight



Tuesday


Strength
Deadlift
-3x5 @ 80%

WOD
Every Minute on the Minute for 5 Minutes (Including 0:00)
Sprint 100m
After the last sprint immediately:
5:00-12:00 AMRAP
7 Burpee Pull-ups
14 HRPU
21 Double-unders


Wednesday


Strength
None

WOD
"Wittman"
Seven rounds for time of:
15 KBS 53/35
15 Power Clean 95/65
15 Box Jumps

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.



Thursday

Strength
Bench Press
-3x5 @ 10lbs more than last week or 85%
Ring Row, feet on box
-4xFailure

WOD
10 Minute AMRAP of:
5 HSPU
5 Muscle-ups
5 OHS 115/75
5 Clusters 115/75



Friday


Strength
Clean & Jerk
-4x2 @ 75%

WOD
15 Minute AMRAP:
Buy-in: 500m Row
50ft Tire Flip
40 Single arm overhead KB Lunge 53/35 (20 per arm)
30 Wall Balls
20 Toe-to-bar
10 Box Jumps






Sunday, November 9, 2014

This week at 911 CrossFit 11/10-11/14

Out of reverence for Veteran's Day this Tuesday, we will only have morning classes: 530am, 630am, and 830am. Thank a vet, and for all of those who served and are currently serving, we thank you for you service to our country.

Monday


Strength
Squat Snatch
-4x3 @ 70%. Pause at the bottom for 2 seconds.

WOD
5 Rounds for time of:
9 Deadlift 135/95
6 Hang Power Snatch 135/95
3 Overhead Squat 135/95
Row 200m



Tuesday


Reminder, we will only be open from 5:30am-9:30am

Strength
Back Squat
-2x5 @ 100% of 5rm
-1x5 @ 105% of 5rm

WOD
"Armistice WOD"
9 Minute AMRAP
100-meter sprint
11 Sit-ups
11 Air squats
100-meter sprint
22 Sit-ups
22 Air squats
100-meter sprint
33 Sit-ups
33 Air squats
*add 11 to the sit-ups and air squats for each additional round

2-minute rest followed by

9 minute AMRAP
100-meter sprint
11 Pushups
11 Box jumps
100-meter sprint
22 Pushups
22 Box jumps
100-meter sprint
33 Pushups
33 Box jumps
*add 11 to the pushups and box jumps for each round


Background: On the 11th hour of the 11th day of the 11th month of 1918, an armistice, or temporary cessation of hostilities, was declared between the Allied nations and Germany in the First World War. This Armistice Day was later re-named to Veterans Day.

Significance: At exactly 11 a.m., each November 11th, a color guard, made up of members from each of the military branches, renders honors to America's war dead during a ceremony at the Tomb of the Unknowns in Arlington National Cemetery. The 11 minutes of work and the 11-based rep scheme represents the rich history of Veteran’s Day. The two-minutes of rest/reflection represents this moment of silence at the tomb of the unknowns. The 1st round of work represents Veterans of wars past, and the 2nd round of work represents Veterans of present and future wars. Modified versions of classic military exercises are meant to help connect Veterans and the greater community to connect after the accomplishment of shared hardship during this WOD.



Wednesday


Strength
Three rounds not for time of:
10 Good morning, challenging weight but perfect form, start light
10 Barbell Rows

WOD
18 Minute AMRAP of:
1 Rope Climb
12 Sumo Deadlifts 225/135
21 KBS 53/35
Row 500m



Thursday


Strength
Three rounds not for time of:
5 Bench Press @ 80%
3 Jerks @ 80%

WOD
Repeat Twice:
2 Minute AMRAP of:
-10 Box Jumps
-5 Pull-ups
2 Minute AMRAP of:
-10 Hang Cleans 115/75
-5 Dumbbell Snatch 55/35
2 Minute AMRAP of:
-200m Run with Med Ball 20/12 (Anytime left over is your rest)



Friday


Strength
Squat Clean & Jerk
-4x3 @ 70%

WOD
12 Minute AMRAP of:
20 Wall Balls
15 Double Unders
10 Thrusters 95/65
At the top of every minute, immediately perform 3 Burpees

Sunday, November 2, 2014

This week at 911 CrossFit 11/3-11/7

Monday


Strength
Squat Snatch
-4x4 @ 65%. Pause at the bottom for 2 seconds.

WOD
Four rounds for time of:
200m Run
15 Deadlifts 185/115
15 Wall Balls



Tuesday


Strength
Back Squat
-3x5 @ 95% of 5rm

WOD
For time:
500m Row
9-7-5
Front Squat 225/155
Muscle-ups
then...
500m Row



Wednesday


Strength
None

WOD
"White"
Five rounds for time of:
15' Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters
Time cap: 25 minutes

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.




Thursday


Strength
Three rounds not for time of:
8 Dumbbell Shoulder Press
12 Dumbbell Row

WOD
For time:
20-15-10-5
Hang Power Clean 155/105
Pull-ups
HRPU



Friday


Strength
Squat Clean+Jerk
-4x4 @ 65%

WOD
15 Minute AMRAP of:
Run 400m
20 KB Snatch 53/35
10 KBS 53/35
20 Single arm Russian KBS (10 per arm) 53/35
15 Ball Slams







Sunday, October 26, 2014

911 Firearms WOD Results

911 Tactical Shooting WOD combined with SWAT Obstacle course results:



This week at 911 CrossFit 10/27-10/31

Monday


Strength
Snatch
-Work up to a new 1rm

WOD
"Fight Gone Bad"
Three rounds of:
1 Minute ME Wall Ball
1 Minute ME Sumo-deadlift High Pull 75/45
1 Minute ME Box Jump
1 Minute ME Push Press 75/45
1 Minute Rest



Tuesday


Strength
Back Squat
-3x5 @ 90% of 5rm from last week

WOD
7 Minute AMRAP of:
100m Sprint
1 Rope Climb
then...
Three rounds of:
20 DB Snatch (10 per arm) 50/30
20 HRPU



Wednesday


Strength
None

WOD
"Rankel"
Complete as many rounds as possible in 20 minutes of:
6 Deadlifts 225/135
7 Burpee pull-ups
10 Kettlebell swings 70/53
Run 200 meters

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.



Thursday

Strength
Three rounds not for time of:
8 Close-grip Bench 70% of Bench 1rm
Strict Pull-ups till failure

WOD
15 Minute AMRAP of:
Buy-in: 1200m Row
60 Double Unders
30 Sit-ups
15 HSPU
10 Toe-to-Bar
5 Muscle-ups (Scale for 10 progressions or 10 pulls+10 dips)



Friday


Strength
Clean & Jerk
-Work up to a new 1rm

WOD
For time:
21-15-9
Thrusters 95/65
Box Jumps
Ring Dips





Saturday, October 18, 2014

This week at 911 CrossFit 10/20-10/24

Reminder! Monday is our Barbells for Boobs fundraiser! Wear pink and bring donations!

Monday


Strength
Back Squat
-Work up to a new 5rm

WOD
Barbells for Boob's Event:
"Grace"
For time:
30 Clean & Jerks 135/95



Tuesday


Strength
Snatch
-7x1 @ 90%

WOD
5 Minute AMRAP of:
7 Man-Makers 53/35 (weight per hand)
14 Wall Balls
5 Minute AMRAP of:
7 Toe-to-Bar
7 KB/DB Snatch 53/35 (7 each hand)
Dumbbells or Kettlebells may be used.



Wednesday


Strength
None

WOD
"Lumberjack 20"
For time:
20 Deadlifts (75lbs/155lbs
Run 200m
20 KB swings 70/53
Run 200m
20 Overhead Squats (115lbs)
Run 200m
20 Burpees
Run 200m
20 Pullups (Chest to Bar)
Run 200m
20 Box jumps
Run 200m
20 DB Squat Cleans (45lbs each)
Run 200m
Time cap: 25 Minutes. (Actual WOD is run 400m if you really want to, we just don't have time)

On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.
Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.



Thursday


Strength
Bench Press
-3x5. 5-10 more pounds than last week.
Barbell Row
-3x8. 10 more pounds than last week.

WOD
For time:
Three rounds for time of:
10 HSPU
1 Rope Climb
then...
Three rounds for time of:
15 Floor Press (Rx: Bodyweight/ 75% of bodyweight)
5 Muscle-ups (scale: 10 Chest-to-bar pull-ups and 10 Dips)



Friday


Strength
Clean & Jerk
7x1 @ 90% of 1rm

WOD
15 Minute AMRAP of:
1-2-3-4-5-6-7-8-9-10....
Box Jump
Hang Squat Clean 135/95
Every Odd Minute, Sprint 150m Suicide Style (1/2 speed bump and back, speed bump and back)



Sunday, October 12, 2014

This week at 911 CrossFit 10/13-10/17

Monday


Strength
Front Squat
Work up to a new 3rm

WOD
6 Minute AMRAP of:
5 Sumo Deadlifts 225/135
5 Strict Pull-ups
then immediately...
6 Minute AMRAP of:
10 Russian KBS 70/53
10 Toe-to-Bar



Tuesday


Strength
Snatch
-4x2 @ 85-90% of 1rm

WOD
10 Minute AMRAP of:
500m Row Buy-in then...
8 Front Squats 135/95
8 Hang Power Clean 135/95
8 Barbell Burpees (4 per side)
At 10:00, Run 400m



Wednesday


Strength
None

WOD
"Collin"
Six rounds for time of:
400m with 45lb/25lb plate
12 Push press 115/75
12 Box jumps
12 Sumo deadlift high-pull 95/65
Time Cap: 25 minutes

Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, Virginia, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan. He is survived by his fiance Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards.



Thursday


Strength
Three rounds not for time of:
5 Bench Press 85% of 1rm (80% if you haven't been following)
8 Pendlay Row

WOD
For time:
21-18-15-12-9-6-3
HRPU
Sit-ups
Double Unders



Friday


Strength
Clean & Jerk
-4x2 @ 85-90% of 1rm

WOD
15 Minute AMRAP of:
2 Rope Climbs
50' Overhead Lunge 45/25
5 Clusters 135/95
50' Tire Flip