Sunday, December 21, 2014

This week at 911 CrossFit 12/22-12/26

Holiday Hours: 
Wednesday, Christmas Eve: Morning Classes only
Thursday, Christmas Day: Closed. 
Merry Christmas!!!

Monday


Strength
2-Position Snatch (Floor, high hang)
-4 sets @ 75%

WOD
12 Minute AMRAP of:
30 Goblet Squat Buy-in=70/53
100m Sprint (speed bump and back)
1 Set of the complex:
-3 Power Clean+3 Front Squats+3 Jerks Rx: 85% of Bodyweight
Dropped complex: 3 Burpee Penalty per drop at the end of every round.



Tuesday


Strength
Close-grip Bench Press
-5x3 @ 80% of new 1rm

WOD
6 Minute AMRAP of:
3-6-9-12...
Kettlebell Swings 53/35
Box Jumps
6 Minute AMRAP of:
3-6-9-12...
Push-ups
Sit-ups
Double-Unders



Wednesday


Morning classes only (630am, 830am)

Strength
None

WOD
For time:
Row 1,000 meters
30 Ring Dips
30 Sumo Deadlift high-pulls 75/45
30 Handstand Push-ups
30 Power Snatches 75/45
30 Burpees
30 Pull-ups
30 Thrusters 75/45



Thursday


Closed. Merry Christmas!



Friday


Strength
Back Squat
-4x6 @ 75% of 1rm

WOD
Three rounds for time of:
400m Run
1 Rope Climb
6 Deadlift 275/155
12 Russian Single-arm KBS 53/35 per arm (24 total)



Sunday, December 14, 2014

This week at 911 CrossFit 12/15-12/19

Monday

Congrats to Mike & Crystal for getting married this weekend. Met at 911 CrossFit!

Strength
3-Position Snatch (Floor, knee, high hang)
-4 sets @ 70%

WOD
For time:
Row 500m
30 KB Snatch (15 per arm) 53/35
Row 400m
30 Single-arm KBS (15 per arm) 53/35
Row 300m
30 KBS 53/35



Tuesday


Strength
Push Press+Jerk
-3x3+1. Start at 70% for set one and add weight accordingly every set.
Strict Press
-3x5 @ 70%

WOD
-3 Minute AMRAP of:
1 Rope Climb
100m Sprint
-4 Minute AMRAP of:
5 HSPU
5 Box Jumps
-5 Minute AMRAP of:
10 Double-unders
10 Wall Balls



Wednesday


Strength
None

WOD
"12 Days of Christmas"
1 Squat Snatch, 155/105
2 Chest-to-Bar Pull-ups
3 Push Press, 155/105
4 Toe-to-bar
5 Hang Power Cleans, 155/105
6 HRPU
7 Deadlift, 155/105
8 Sit-ups
9 Russian KBS, 70/53
10 Lunges (10 each side)
11 Wall Balls (30/20)
12 Burpees
Perform like the song. Example: 1, then 2 and 1, then 3 then 2 then 1, then 4,3,2,1...etc.
"On the first day of Christmas my true love gave to me, 1 Squat Snatch. One the second day....2 Chest to bar pull-ups and 1 squat snatch..."



Thursday


Strength
Bench Press
-work up to a new 1rm

WOD
For time:
200m Run
15 Thrusters 95/65
15 Ring/Trx Rows
15 Ball Slams
200m Run
10 Thrusters 95/65
10 Ring/Trx Rows
10 Ball Slams
200m Run
5 Thrusters 95/65
5 Ring/Trx Rows
5 Ball Slams
200m Run



Friday


Strength
3-Position Clean (Floor, knee, high hang)
-4 sets @ 70%

WOD
12 Minute AMRAP of:
5 Man Makers 35/20 (per dumbbell/kettlebell)
5 L-Sit Pull-ups
5 Reps of the complex: 1 Snatch Grip Deadlift, 1 Hang Snatch, 1 OHS 115/75






Sunday, December 7, 2014

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

Monday



Strength
Snatch
-Work up to a new 1rm

WOD
EMOM (0:00-4:00)
4 Snatches 135/95
Remaining time between minutes: Toe-to-bar
EMOM (4:00-8:00)
4 Clusters 135/95
Remaining time between minutes: Box Jump
at 8:00:
Row 500m



Tuesday


Strength

Jerk
-Work up to a new 1rm

WOD
For time:
21-15-9
Pull-ups
Russian KBS 70/53
Burpees



Wednesday


Strength
None

WOD
"Linda"
10-9-8-7-6-5-4-3-2-1
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight




Thursday


Strength
Barbell Row
-4x10

WOD
12 Minute AMRAP of:
1 Rope Climb
3 Muscle-ups
6 Box Jump Overs
9 HRPU



Friday


Strength
Back Squat
-Work up to a new 3rm

WOD
Three rounds for time of:
400m
10 Front Squat 115/75
10 Shoulder-to-Overhead 115/75
10 Hang Power Clean
*Every time you drop the bar, 5 Double-Under penalty at the end of each round per drop. (Example: 3 drops means 15 double-unders before starting the next round)





Saturday, November 29, 2014

This week at 911 CrossFit 12/1-12/5

Monday


Strength
Snatch
-3x2 @ 80%
-3x1 @ 85%

WOD
"Karabel" (Karen+Isabel)
Five rounds for time of:
6 Snatches 135/95
30 Wall Balls
Time cap: 15 minutes



Tuesday


Strength
Jerk
-5x2 @ 85%

WOD
5 Minute EMOM (0:00-5:00)
L-Sit Hold
Remaining time: Burpees
7 Minute AMRAP (5:00-12:00)
15 Knee-to-elbow
15 Russian Swings 53/35
15 Double-unders



Wednesday



Strength
None

WOD
"Bulger"
Ten rounds of:
Run 150 meters
7 Chest to bar pull-ups
7 Front Squat 135/95
7 Handstand push-ups
Time cap: 25 minutes

Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.



Thursday


Strength
Three rounds for time of:
6 Close-grip bench press 80%
8 Dumbbell Rows (per arm)

WOD
12 Minute AMRAP of:
3-6-9-12-15-18-21...
Hang Power Clean 155/105
Ball Slam
Sumo Deadlift 225/155
Box Jump



Friday


Strength
Clean
-3x2 @ 80%
-3x1 @ 85%

WOD
For time:
Run 400m
3 Rope Climbs
100ft Tire flip (50ft and back)
200m Farmer's Walk (combined weight in each hand=bodyweight)
100ft Tire flip
3 Rope Climbs
Run 400m







Sunday, November 23, 2014

This week at 911 CrossFit 11/24-11/28

Thanksgiving Hours: 
Thursday: 830am. 930am-11am open gym.
Friday: Only morning hours (630am, 830am, 930am-11am open gym)
Saturday: Normal morning hours (9am trial, 10am members)

Monday


Strength
Squat Snatch (2 second pause at the bottom of every rep)
-5x1 @ 80%

WOD
10 Minute AMRAP of:
7 Deadlifts 225/135
7 Barbell Burpees
7 Toe-to-bar+Pull-up (1 rep=1 Toe-to-bar and pull-up)


Tuesday


Strength
Push Press+Jerk
-4x2+1 @ 80% of Jerk max (2 push presses, 1 jerk)

WOD
Three rounds for time of:
Row 200m
10 Russian KBS 70/53
20 Single-arm KB Push press 53/35 (10 per arm)
30 Double-unders



Wednesday


Strength
None

WOD
Three rounds for time of:
30 Squat clean 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
Three rounds not for time of:
8 Floor Press, 80% of bench 1rm
8 Pendlay Row

WOD
6 Minute AMRAP of:
1 Rope Climb
10 HSPU
10 Ring Dips
6 Minute AMRAP of:
10 Box Jumps
15 HRPU
20 Sit-ups



Friday


Strength
Squat Clean
-6x1 @ 85%

WOD
12 Minute AMRAP of:
Sprint 100m
5 Front Squats 135/95
Run 200m (Med ball overhead)
10 Barbell Lunges (Back rack, 5 per leg) 135/95
100m Farmer's Walk 53/35 (per hand)








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