Sunday, March 22, 2015

THIS WEEK AT 911 CROSSFIT  3/23 TO 3/27



3/23

1)  EMOM for 6-10min an unbroken set of:

1 Pull-up
1 TTB
1 C2B Pull-ups
1 TTB
1MU
…..Or a similar variation

2)   Metcon (Time)


4 RFT:

400m Run
30 Double Unders
20 Sit-ups




3/24

1)   12min EMOM (No Measure)

Minute 1: 30 Sec GHD Hollow Body Hold
Minute 2: 30 Sec Squat Hold
Minute 3: 1 Leg Glute Bridge 15 sec/leg


2)    Metcon (No Measure)

5 Sets:
8 Power Cleans (115/75)
8 Burpee Box Jumps
Rest 2min between sets



3/25

1)     Push Press (10 minutes to build to a max)


2)     Metcon (No Measure)

EMOM for 20 min:
Odd: 15/10 Calorie Row
Even: 15/10 Push-ups
Rx Plus:
Odd: 20/15 Cal Row
Even: 20/15 Push-ups




3/26

1) Dynamic Warm-up/Hip Mobility

2) Back Squat (3×3; rest 2min between sets )

3) Metcon (Time)


4 Rounds for Time :
10 C2B Pull-ups
10 Clean and Jerks (135/95)




3/27

1)     15.5 GET READY! THIS IS IT!!!!!

Then time for the after party. make sure you RSVP on Facebook by wednesday so we can have an accurate count of whom is coming. Friends and family invited!!!!!! 

Sunday, March 15, 2015

THIS WEEK AT 911 CROSSFIT
03/16 - 03/20





3/16

1) dynamic warm up

2) 15 min emom
- odd snatch+OHS
- even 5 burpee over bar

3)EMOM 20min
5 Pull ups
10 Push ups
15 squats



3/17

1) speed and agility warm up. Ladder

2)Back Squat 2.2.2x4 

3)6 rounds for time

200m Row
10 KB swings
10 Goblet squats






3/18

1) warm up 
10 HSPU,
10 burpees, 
10 Box Jumps 
500m row, 
20 air squats x3

(Not for time, unbroken work on perfect form)

2)10 min AMRAP
    10 Front rack Lunges (115/95)
    5 Burpee over the bar
    5 Thrusters





3/19

1) speed agility warm up

2)5 RFT:5 Power Cleans 135/95*   *RX+ do 185/12510
Pull-ups
10 Dips
12 V-ups
00m SB Carry

3) Cool Down with 3 minutes row or AD





3/20

1) Q&A  open wod 15.4
2) warm-up.  +  Heats by class

Sunday, March 8, 2015

THIS WEEK AT 911 CROSSFIT March 8-13

                                     Monday  3/9


Dynamic warm up

  1. Box jump tech/1RM
  2. AMRAP 15:
  • 4 Wall walks (scale to 8 wtf’s)
  • 8 TTB
  • 100m Med-ball carry 20/14
  • 8 SDHP 70/53
  • 4 Burpees
*for Rx, stomach needs to touch wall



                                    Tuesday  3/10




1. Running tech work

2. 10 min EMOM- ODD Full clean, EVEN 15 DUBS

3.    3  Rounds For Time:
    • 40 Wallballs 20/14
    • 20 Power Cleans 115/85
    • 800m Run


                                Wednesday  3/11



  1. Warmup: 2 Rounds NOT for time
    • 8 Ring Rows
    • 8 Good Mornings 45/35
    • 8 high hang squat cleans 45/35
    • 8 Jumping jacks

     2.
    B) For Time:
    20 DB Snatch 40/25
    18 Box Step-ups 24/20
    16 Pullups
    14 Dips
    12 Burpees
    1 Mile Run
    12 Burpees
    14 Dips
    16 Pullups
    18 Box Step-ups
    20 DB Snatch



                                    Thursday   3/12




1- Stretch/ warm up

2- Front squat build to 4RM

3- AMRAP 15:
20 Overhead Plate Walking Lunges 25/15
200m Run
20 KB Swings 53/35
200m Run



                                 Friday   3/13


1- OPEN 15.3

Sunday, March 1, 2015

THIS WEEK AT 911 CROSSFIT   03/02 - 03/06


Upload your CrossFit games scores for 15.1!



                                           Monday 3-2-15



1) dynamic warm up
2) 15 min emom
- odd three position clean
- even 10 burpee over bar
3) 50sec on 10sec off 
-jumping jacks
-air squats
-broad jumps
-burpee
-mountain climbers 
-push ups
-sit ups           x3




                                         Tuesday 3-3-15





1) speed and agility warm up. Ladder

2) clean grip dead lifts 5x3
5-@65% 5-@75% 5+@85%

21-15-9
Pull-ups
Dead lifts 185/155
800m run cash out

                                     

                                      Wednesday 3-4-15





1) warm up 
-10 wall balls, 10 burpees, 10 pull-ups 
-10 wall walks, 500m row, 20 air squats x3
(Not for time, unbroken work on perfect form)
2) 5x3 bench press
5-@65% 5-@75% 5+-85%

3) 40 burpees for time



                                        Thursday 3-5-15




1) speed agility warm up

2) handstand progression and work for 30 min
3) 4rds for time 
12 kb swings
12 burpees
400 m run


                                             Friday 3-6-15




1) Q&A  open wod 15.2
2) warm-up.  +  Heats by class


             March 14th we will start a mobility / gymnastics class at 9AM
This week marks the official start for friends to try out on regular classes with small modifications until they learn the fundamentals.






Saturday, February 21, 2015

THIS WEEK AT 911 CROSSFIT   02/23 - 02/27


Sign up for the OPEN!! Last few days!!
www.games.crossfit.com

MONDAY



FEB 23
A) Shoulder Press: 8-6-4-2-1-1-1
(Suggested rep count to find a 1 rep max press. No dip-drive!!)
B) 3 Rounds For Time:
  • 5 Push-jerks 155/105
  • 20 wallball 20/14
  • 25 Abmat situps
  • 400m run


TUESDAY



FEB 24
A) 3 minutes of double under practice (freestyle. You must attempt)
B) AMRAP 5: - 10 KB Swings 53/35 - 20 Double unders (scale to 40 singles)
REST 4 MINUTES
C) AMRAP 5: - 10 SDHP 53/35 - 10 Box jumps – Games 24/20
REST 4 MINUTES
D) AMRAP 5: - 10 around the body pass 53/35 - 10 Burpees



WEDNESDAY





FEB 25
A) Front Squats 8 reps @ 70% 6 reps @ 75% 4 reps @ 85% 2 reps @ 90% Max reps @ 80%
Take your best guess at your 1rm and stick to the percentages. Record your max reps including weight used. Eg: 215 x 7
B) For Time: (Event 5 From Wodapalooza. RX+ = Rx Division) 35 pullups 15 Power cleans 135/95 (RX+ do 145/105) 25 pullups (RX+ do C2B) 10 squat cleans 155/105 (RX+ do 165/115) 15 pullups (RX+ do C2B) 5 squat clean & jerks 175/115 (RX+ do 185/125)



THURSDAY




FEB 26
A) Not For Time: (any order) - 3 wall climbs or 6 Walk-The-Floors - 300m row - 30 single jump rope - 3 rope planks - 30 wallballs
B) For Time: Wodapalooza Chipper (slightly scaled) - 10 Thrusters 115/75 - 20 Toes to bar - 10 power snatch 115/75 - 20 HR pushups - 100 double unders (scale to 100 bar hops) - 20 HR pushups - 10 power snatch 115/75 - 20 Toes to bar - 10 Thrusters 115/75


FRIDAY




FEB 27
CROSSFIT OPEN 15.1!!!!

Friday, February 13, 2015

This week at 911 CrossFit 2/16-2/20

Sign up for the Open! Last week of multiple Open WODs to get you ready. Take advantage of the technique work in the strength WODs and practice your weaknesses before/after class.


Monday


Strength
Snatch From Power Position (Shouldn't fail, be too hard, etc. Prepping for Open)
-1x5 @ 50%
-2x4 @ 55%
-1x3 @ 60%

WOD
CrossFit Open WOD 14.4
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20/14
30 cleans, 135/95
20 muscle-ups



Tuesday


Strength
Clean From Power Position & Jerk (Shouldn't fail, be too hard, etc. Prepping for Open)
-1x5+3 @ 50%
-2x4+2 @ 55%
-1x3+2 @ 60%

WOD
For time:
"Running Annie"
50-40-30-20-10
Double Unders
Sit-ups
200m Run



Wednesday


A) Back Squat: 3-3-3-3-3 (5 sets of 3 reps. 2 minutes rest btwn sets)
*Start moderate and add weight to each set of 3 reps. Do NOT post load.
**Very important to keep chest facing forward while performing the heavier back squats in case you need to dump the weight. Stay within your limits

B) AMRAP 5:
7 Thruster (95/65)  (RX+ do 115/75)
9 T2B

REST 5


C) AMRAP 5:
20 KB SWING
20 HR PUSHUPS


Thursday


A) EMOM 10: (alt)
·         2 power clean & push jerk – 80% range (not TnG)
·         5 WTF’s

B) AMRAP 10:  3, 6, 9, 12, 15, 18, etc….
·         clean & jerk (95/65)  RX+ do 135/95
·         burpee over bar


(this is also a power clean and push jerk)



Friday




10-1 (10 of each, 9 of each, etc…)
hang clean 115/85
Front rack alt lunges  115/85
*200m run after each odd round


*800m run after the last round (the ’1′ round)

Sunday, February 8, 2015

This week at 911 CrossFit 2/9-2/13

Monday


Strength
Snatch
-4x1 @ 85%

WOD
CrossFit Open WOD 14.2
From 0:00-3:00
2 rounds of:
10 overhead squats 95/65
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds






Tuesday


Strength
Three rounds not for time of:
Floor Press till failure. Rx: Bodyweight/75%BW
10 Barbell Row heavy but perfect form

WOD
CrossFit Open WOD 14.1
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps



Wednesday


Strength
Clean+Hang Clean+Front Squat
-2 sets @ 75% (of clean 1rm)
-2 sets @ 80%

WOD
CrossFit Open WOD 14.3
Complete as many reps as possible in 8 minutes of:
10 Deadlift 135/95
15 Box Jumps 24/20
15 Deadlifts 185/135
15 Box Jumps
20 Deadlifts 225/155
15 Box Jumps
25 Deadlifts 275/185
15 Box Jumps
30 Deadlifts 315/205
15 Box Jumps
35 Deadlifts 365/225
15 Box Jumps




Thursday



Strength
Behind the neck Jerk+Split Jerk
-4x1+1 @ 80%

WOD
15 Minute AMRAP of:
Row 500m
10 Toe-to-bar
15 KBS 53/35
20 HRPU



Friday

Strength
Back Squat
-4x3 @ 80%

WOD
CrossFit Open WOD 14.5
21-18-15-12-9-6-3 reps for time of:
95/65 thrusters
Burpees