Sunday, August 2, 2015


THIS WEEK AT 911 CROSSFIT 08/03 - 08/07

8/3



A) Warmup: 2 Rounds NOT for time – any order
200m run
20 air squats
250m row
25m bear crawl
B) Strength: Front Squats:
b1) Build to 1 rep at 85-90%
b2) 20 reps. Shoot for at least 40% of 1rm. Keep notes for next week!

C) AMRAP 10
10 KB Swings 53/35
10 Goblet squats 53/35
10 TTB
100m Run

8/4


A) Warm up: Row for 1,500m upon arrival….casual pace

B) 5 Rounds For Time:
  • 9 Deadlifts (225/155)
  • 10 Burpee Box Jumps 24/20
  • 11 KB Swings 53/35
  • 12 Goblet Squats 53/35
  • 400m Run
REST exactly 2 minutes between each round (self time)

8/5

A) Skill/Warm-up: 3 Rounds NOT for Time
  • 30 sec HS hold (scale to DB hold or from a box)
  • 1 Rope Climb or 2 planks
  • 25 Double Unders or attempts

B) Strength: Push Jerk.
Find 4-rep max from rack 15 Min Time Cap.

C) 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

8/6



A) Gymnastics 
(tech work, work on your weaknesses)

B) CORE DAY!!!! Tabata
(4min each movement)
1- Sprinter sit-ups
2- supermans
3- Stiff leg lifts
4- ToesToBar
5- Hip circles (alt. sides)




8/7

A) Warm up

B) OHS tech 5X5 
(easy weight)

C) NANCY 
5 rds for time of:
400m Run
15 OHS 95/65


Sunday, July 26, 2015


Congrats Ben Smith on representing the South East and winning the 2015 Crossfit Games

7/27

A) 3 RNFT:
  • 30 Sec Handstand hold
  • 8-10 Ring Rows
  • 20 Russian Twists 20/14
 B) EMOM 6:
  • 3 Clean Pulls @ 80-85% of Clean.
Transition as quickly as possible to C. Will need time to build up.

C) EMOM 6:
  • 3 Split Jerks @ 65-70% of 1RM (from ground)

D) AMRAP 8:
  • 5 C&J 135/95   (Power clean and push jerk)
  • 10 Pullups
Fittest woman on earth. Congrats Katrin Davidsdottier


7/28

A) EMOM 12: (4 sets)
Min 1: 3 Hang Snatch @ 70% – ish
Min 2: 20-40 Double Unders
Min 3: 5-10 HSPU

B) Bench Press:
3-3-3-3-3-3 Find 3 Rep-Max in 6 sets

C) 2 Rounds For Time
:
800m Run
20 Dips*
20 KB Swings 53/35*
RX+ do Muscle-up into dips.
(if you drop, you must do another mu to start dips again)


7/29



A) Deadlifts 6×2 (start at 65% and increase to 85-90%)
Do not post load on board.

B) For Time:
  • 800m Row
  • 25 Front Squats 155/105*
  • 25 TTB
  • 25 Burpees
  • 800m Row
*RX+ do 185/125


7/30


A) Gymnastics 
(tech work, work on your weaknesses)

B) CORE DAY!!!! Tabata
(4min each movement)

1-Body Levers
2-Flutter Kicks
3-Med ball leg curls
4-Plank holds
5-Hollow body holds


7/31

A) Every 90 seconds x 8 sets perform the following complex:
  • 1 Snatch Pull + Snatch.
Start at 60% and Increase weight

B) Isabelle – 30 Snatch for Time. 135/95. (Full or Power is fine)

C) 1,500m Cool down Row


Sunday, July 19, 2015

7/20

A) Dynamic Warm up

B)  20 min EOMOM 
Clean+clean and jerk (build every set or until max)

C) 5 Rounds For Time: (12 Min cap)

6 Ground to Overhead 135/95 ( snatch or Clean and jerk)
12 burpees 
200m Run

7/21

A) Snatch tech warm up
    Death stretch

B) EOMOM: 10 (5 Sets)
1 Jerk + 10 Dubs (From a Rack).
Start @ approx 50% and Build each Set to 85%

C1)  3 RFT:

20 HR push-ups
200m Run

-rest 3min-

C2) 3 RFT:

20 sit-ups
200m ROW

7/22


A) Dynamic Warm up


B) Back Squats 20-25min build to 1RM


C) 3 Rounds For Reps:
  • 1 Minute of max reps snatch @ 115/85
  • 1 Minute of max reps Box Jumps 24/20 – Games Std

Rest 1 Minute between Rounds
(Score will be total reps for all 3 Rounds. Note reps during rest)


7/23


A) Dynamic Warm up

B) Kettle bell boot Camp: 45sec of work, 3min rest
KB swings L
Kb swings R
Alt. goblet lunge
Torso twists
Push Press R
Push Press L
KB Flutter kicks



7/24

A) Warm up


B) Barbra 5rds(time each round, rest 3min between ea. rd)
20 Pull-ups

30 push-ups
40 sit-ups
50 squats


Sunday, July 12, 2015

 7-12

1) Dynamic warm up

2) 15 min emom
- odd 1 snatches (from the ground)
- even 5 burpees

3)  6 sets:
5 TnG Squat Snatch @ 65-70%
5 UB MU/ 5 UB pull-ups / 10 UB ring rows
5 HR push ups
-rest 1min between sets-
(As fast as possible)

  
7-13

1) Speed and agility warm up. Ladder

2) Dead lifts  (go for it. Let's get heavy)
   1rep x 10 sets
(Coach Mo's favorite) 

3) 15min AMRAP  (Partner WOD)
1 Goes 1 rests


200m run
10 SDLHP 95/65
15 Partner leg lifts

7-14
1) Warm up 

2) Bench Press; 5, 4, 3, 2, 1; rest 2min

3) 2 Rounds For Time
20 Shoulder To Overhead 115/75
15 Burpee Over bar
10 pull ups 
(RX+ do 135/95 & C2B)


7-15

1) Speed agility warm up

2) Handstand progression and work for 30 min

3) CORE ABS DAY!!!!!!!

              
7-16

1) 200m row, 10 push ups, 10 power cleans
10 S2O, 10 Air squats x2 
(Not for time, just the bar)

2) FRAN!!!!!
21-15-9
Thrusters 95/65
Pull-ups 
(Coach Phils favorite work out)


Sunday, July 5, 2015

7/6

A) Dynamic Warm up

B)  A. Snatch Pull+ Snatch; 8 complexes with progressive loading; rest 2min

C) 4 Rounds For Time: (12 Min cap)
6 Ground to Overhead 135/95 ( snatch or Clean and jerk)
50m Odd object carry 
200m Run




7/7

A) Snatch tech warm up
    Death stretch

B) 9min EMOM
MIN1: 12 Wall Balls
MIN2: 12 ring dips/dips
MIN3: 12 TTB/K2E/V-ups

C) For Time:
    5 Snatches 115/85
   12 Burpee box jumps
    5 Snatches
    9 Burpee box jumps
    5 Snatches
    6 Burpee box jumps
    5 Snatches

7/8


A) Dynamic Warm up
 

B) Back Squats 4 x 8 @70-80%
Do 15 stiff leg Deadlifts between each set (stay light)

C) 21-15-9
Front rack alternating Lunges 95/65
Pull-ups

7/9


A) 10min AMRAP (75-80%)
     10 Cleans  75/55
     15 Burpees
     250m Row
    
-Rest 4min
     10min AMRAP 
     30 Double Unders
     15 Sit ups
     200m Run
     
-Rest 4min
     10min AMRAP 
     15 Box Jumps 24/20 and step down
     10 TTB/K2E/V-ups
     30 Spin Bike (100%)

7/10

A) Warm up

B) “HELEN"
3 Rounds for Time:
400m Run
21 Kettle bell swings 1.5/1 Pood
12 Pull ups (RX+ 2pood C2B)

Sunday, June 28, 2015

THIS WEEK AT 911 CROSSFIT


6-29



1) Dynamic warm up

2) 15 min emom
- odd 2 power snatches (from the ground)
- even 5 burpees

3)  6 sets:
5 TnG Squat Cleans @ 65-70%
5 UB MU/ 5 UB pull-ups / 10 UB ring rows
5 HR push ups
-rest 1min between sets-
(As fast as possible)

  

6-30



1) Death stretch
    Squat stretches

2) OH Squat / FS
(based on experience)
   1rep x 10 sets (20min)

3) 3 rounds for time (Partner WOD)
Both RUN
400m run
1 goes 1 rests
30 OH/FS @ 50% of part 2
20 push ups 

7-1


1) Warm up 

2) Push Press; 5, 4, 3, 2, 1 - rest 2min

3) 2 Rounds For Time
20 Shoulder To Overhead 115/75
20 Box Jump Overs 24/20
20 Pull-ups

(RX+ do 135/95 & C2B)


7-2



1) Dynamic Warm up

2) Handstand progression and work for 30 min

3) CORE ABS DAY!!!!!!!

              

7-3



1) 200m row, 10 push ups, 10 power cleans
10 S2O, 10 Air squats, 5 ring rows x2 
(Not for time, just the bar)

2) JACKIE!!!

For Time
Row 1000m
50 Thrusters 45/35
30 Pull ups


Sunday, June 21, 2015

 6-22


1) Dynamic warm up

2) 15 min emom
- odd 2 hang snatches
- even 20 sit-ups

3) 50sec on 10sec off 
-jumping jacks
-air squats
-broad jumps
-burpee
-mountain climbers 
-push ups
-sit ups           x3

  

6-23


1) Speed and agility warm up. Ladder

2) Snatch grip dead lifts 5x3
(Work together)

3)  21-15-9   (Partner wod)
800m run buy in
Pull-ups
Dead lifts 185/155
800m run cash out
(1 partner goes at a time, must complete all reps before switching)

6/24

1) Warm up 
-10 wall balls, 10 burpees, 10 pull-ups 
-5 wall walks, 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

           

6-25


1) Speed agility warm up

2) Handstand progression and work for 30 min

3) KB Bootcamp!!!!!

              

6-26

1) snatch Tech. Work




2) 14.1 10min AMRAP
30 dubs
15 power snatches  75/55