Sunday, July 27, 2014

This week at 911 CrossFit 7/28-8/1

CROSSFIT GAMES WEEK. This weeks WODs will be from the 2014 CrossFit Games.


Monday


Strength
Clean & Jerk
-4x1 @ 90%

WOD
"21-15-9 Complex"
For time:
8 Deadlifts+7 Cleans+6 Snatches (155 / 115 lb.) [21 reps]
8 Pull-ups +7 Chest-to-bar Pull-ups+6 Bar Muscle-ups [21 reps]
6 Deadlifts+5 Cleans+4 Snatches [15 reps]
6 Pull-ups +5 Chest-to-bar Pull-ups+4 Bar Muscle-ups [15 reps]
4 Deadlifts+3 Cleans+2 Snatches [9 reps]
4 Pull-ups+3 Chest-to-bar Pull-ups+2 Bar Muscle-ups [9 reps]

1st Place Male- Rich Froning 4:16
1st Place Female- Camille Leblanc-Bazinet 4:50



Tuesday



Strength
None

WOD
"The Beach" Modified
For time:
Run 400m
50 KB Thrusters 35/24 (in each hand)
30 Burpees
Run 400m
30 Burpees
50 KB Thrusters 35/24 (in each hand)
Run 400m

1st Place Male- Jordan Troyan 29:34
1st Place Female- Anna Tunnicliffe 31:43



Wednesday


Strength
Snatch
-4x1 @ 90%

WOD
"2007" Master's event
For time:
Row 1,000 meters
then, 5 rounds of:
25 pull-ups
7 push jerks (135 / 85 lb.)

1st Place Male 40-44 Shawn Ramirez 10:32
1st Place Female- Cheryl Brost 11:30



Thursday


Strength
Bench Press
-3x5 @ 80%
Barbell Row
-3x10 Heavy but perfect

WOD
"Down & Back Chipper"
Men 40-49 and Women 40-49:
For time:
50 box jumps (24 / 20 in.)
25 toes-to-bars
50 wall-ball shots (20 / 14 lb.)
25 ring dips
50 wall-ball shots
25 toes-to-bars
50 box jumps

Men 50-59 and Women 50-59:
For time:
40 box jumps (24 / 20 in.)
20 toes-to-bars
40 wall-ball shots (20 / 14 lb.)
20 ring dips
40 wall-ball shots (20 / 14 lb.)
20 toes-to-bars
40 box jumps (24 / 20 in.)

Men 60+ and Women 60+:
For time:
40 step-overs (24 / 20 in.)
20 toes-to-bars
40 wall-ball shots (14 / 10 lb.)
20 bar dips
40 wall-ball shots (14 / 10 lb.)
20 toes-to-bars
40 step overs (24 / 20 in.)

1st Place Male 40-44- Rafael Guijarro 12:36
1st Place Female- Amanda Allen 13:00



Friday


Strength
None

WOD
"Midline March" Modified
3 rounds for time of:
25 Sit-ups
50ft Handstand Walk
50ft Overhead Lunge 155/115

rest then...

"Thick'n Quick"
For time:
4 Rope Climbs (to the top)
3 OHS 245/165 (No rack)

rest then...

"Max Distance"
2 Minute clock, overhead lunge for max Distance 40lb/30lb Medball (Just use a plate instead)

Midline March
1st Place Male- Rich Froning 5:25
1st Place Female- Annie Thorisdottir 6:34

Thick'n Quick
1st Place Male- Rich Froning 1:40
1st Place Female- Jenn Jones 3:01

"Max Distance"
Lynn Johnson 140ft (distance till unbroken, 2nd place)










Sunday, July 20, 2014

This week at 911 CrossFit 7/21-25

Let's all cheer on Lynn Johnson as she competes this week at the CrossFit Games!!! We'll keep you posted on Facebook what times she'll be on so you can watch the live stream. You can watch at Games.CrossFit.com and WatchESPN.com

Monday


Strength
Clean & Jerk
-2x3 @ 80%
-3x2 @ 85%

WOD
For time:
20 Deadlifts 225/135
Row 300m
30 Sumo Deadlift High Pull 70/53 (use one kettlebell)
30 Wall Balls
30 Overhead Lunges 45lb/25lb plate (15 each leg)
200m Run (Entire Building, door to door)



Tuesday


Strength
Back Squat
-4x5 @ 10 more pounds than last week, or 85% if you haven't been following

WOD
12 Minute AMRAP of:
100m Sprint
2 Rope Climbs
10 Box Jumps
10 KBS 53/35



Wednesday


Strength
Snatch
-2x3 @ 80%
-3x2 @ 85%

WOD
3 Rounds for time of:
Run 400m
10 Hang Power Snatches 115/75
10 Barbell Burpees (5 each side)



Thursday


Strength
Bench Press
-Work up to a 1rm
Hand Stand Push Up
-3xFailure

WOD
Row 1k
then...
5 rounds of:
5 Strict Pull-ups
10 Broad Jumps
15 HRPU



Friday


Strength
Overhead Squat
-Work up to a 1rm
Front Squat
-3x5 @ 80%

WOD
10 Minute AMRAP of:
3 Wall Climbs
8 Dumbbell Hang Power Cleans+Push Press (Rx: total weight=50% of bodyweight)
16 KB Snatch (8 per hand) 53/35




Sunday, July 13, 2014

This week at 911 CrossFit 7/14-7/18

The EXPLOSIVE Seminar is coming to 911 CrossFit!
Sign up now at thexwod.com! Spots are limited! You won't want to miss this event! Everyone is invited so tell your friends!


The Explosive Seminar from Ryan Moody on Vimeo.




Monday


Strength
Clean+Hang Clean+2 Jerks
-4 sets @ 80%
Back Squat
-3x5 @ 88% or 10lbs more than last week

WOD
For time:
12-9-6
Run 400m (Stays 400m run every round)
HSPU
Hang Cleans 135/95
Box Jump Overs



Tuesday


Strength
Snatch+Hang Snatch+Snatch (Touch 'n Go)
-4 sets @ 85%

WOD
Every Minute on the Minute for 5:00 (Including 0:00)
Sprint 100m

Rest two minutes then..

Every minute on the minute as long as you can
7 Shoulder-to-overhead 135/95
7 Burpees
7 Pull-ups
Scaled: 5 Reps. Once you can no longer repeat a round within the minute, you are done.



Wednesday


Strength
Front Squat
-Work up to a heavy double
-2x2 @ 90% of heavy double

WOD
For time:
21-15-9
Clean 165/105
KBS 70/53



Thursday


Strength
Strict Press
-1xFailure @ 60%
Bench Press
-3x3 @ 90%

WOD
3 Minutes of:
20 Back Squats (Bodyweight)
ME Pistols

one minute rest then...

3 Minutes of:
20 Box Jumps
ME Double-unders

one minute rest then...

3 Minutes of:
20 Push Press
ME Wall Balls

one minute rest then...

3 Minutes of:
20 Burpees
ME Row for meters



Friday


Strength
Snatch or Clean & Jerk
-Work up to a heavy double, try to beat last week.
-2x2 @ 90% of heavy double

WOD
Four rounds for time of:
5 Muscle-ups (Scaled: 7 Strict Pull-ups, 7 Ring Dips)
5 Deadlifts 365/185
After...
50 Goblet Lunges (25 each leg) 70/53


Sunday, July 6, 2014

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

Monday


Strength
Clean & Jerk
-4 sets @ 70%, 75%, 80%, 85%
Back Squat
-3x5 @ 85% (or 10lbs more than last week)

WOD
"Bell"
Three rounds for time of:
21 Deadlifts 185/115
15 Pull-ups
9 Front Squats 185/115



Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device. He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Hart; sister SrA Candice Bell; stepfather David Aldrich; stepmother Kim Bell; stepsister Stephanie Battista; stepbrother Matthew Aldrich; maternal grandparents Ross and Gertrude Peters; paternal grandmother Carmen Bell; mother- and father-in-law Mike and Brenda Hart; sister- and brother-in-law Mariel and Patrick Wilcox; and several aunts, uncles and cousins.



Tuesday


Strength
Three-Position Snatch
-4 sets @ 85% (or ten pounds more than last week)

WOD
For time:
30 Calorie Row
30 Wall Balls
30 KBS
30 Clapping Push-ups
30 Sit-ups
30 Double-Unders



Wednesday


Strength
Front Squat
-4x3 @ 80%, 85%, 85%, 90%
Pendlay Row
-3x8, ten pounds more than last week

WOD
Five rounds of:
5 Box Jumps
5 HSPU
then immediately...
Three rounds of:
10 Barbell Burpees
10 Shoulder-to-Overhead 135/95



Thursday


Strength
Strict Press
-3x8 @ 75%
Bench Press
-3x5 @ 85%

WOD
7 Minutes:
50m Lunge Buy-in
then AMRAP of:
1 Rope Climb
100m Sprint
then...
3 Minute AMRAP
5 Hang Power Cleans 155/105
5 Chest-to-Bar Pull-ups



Friday


Strength
Snatch or Clean & Jerk
-Work up to a heavy double

WOD
15 Minute AMRAP of:
400m Run
5 Tire Flips
100m Farmer's Walk 70/45 (each hand)
5 Power Snatches 115/75



Tuesday, July 1, 2014

Fourth of July Hours

Friday we will only have one WOD at 830am. Open gym from 630am-830am.


Sunday, June 29, 2014

This week at 911 CrossFit 6/30-7/4

AMERICA WEEK! 
Represent the good ol' Red, White, and Blue this week for two reasons: USA vs Belgium Tuesday, Fourth of July Friday.

Monday


Strength
Clean & Jerk
-4x2+1 (Two squat cleans, one jerk) @ 80%
Back squat
-3x5 @ 80% of 1rm (Find your new 1rm by aligning your 3rm from last week on the chart to 1rm. Poster next to the white board)

WOD
9 Minute AMRAP of:
5 Box Jumps
5 Clusters 115/75
5 Pull-ups
at 9:00 Row 1k



Tuesday


Strength
Two Position Snatch (Floor, High Hang)
-4 sets @ 80%
Snatch Balance
-4x1 @ 90% of Snatch 1rm

WOD
"The Dempsey"
Three rounds for time of:
30 Wall Balls
20 Russian KBS 70/53
10 Toe-to-Bar



Wednesday


Strength
Front Squat
-4x3 @ 85%
Barbell Row
-3x10 Heavy

WOD
12 Minute AMRAP of:
20 Barbell Burpee Buy in (10 per side)
1 Deadlift 275/155
5 Double Unders
3 Deadlifts
10 Double Unders
5 Deadlifts
15 Double Unders
etc...Add 2 Deadlifts per round, 5 Double Unders per round



Thursday


Strength
Strict Press
-3x8 @ 70%
Bench Press
-3x5 @ 80%

WOD
Five rounds for time of:
10 KBS 53/35
1 Rope Climb
10 KB Snatch (5 per arm) 53/35
3 Muscle-ups (Scaled: 5 Chest-to-bar Pull-ups and 5 Ring Dips)



Friday


Strength
None

WOD
"Merica"
For time:
3 Rounds of:
7 Shoulder-to-Overhead 135/95
4 OHS 135/95
then immediately:
17 Squat Snatches 135/95
76 HRPU
238 Jump Rope Singles





Saturday, June 21, 2014

This week at 911 CrossFit 6/23-6/27

Monday


Strength
Snatch
-Find a new 1rm. If you're a beginner, work on technique.

WOD
"Mary"
Five rounds for time of:
5 HSPU
10 Alternating pistols (5 each leg)
15 Pull-ups



Tuesday


Strength
Clean & Jerk
-Find a new 1rm. If you're a beginner, work on technique.

WOD
"DT"
Five rounds for time of:
12 Deadlifts 155/105
9 Hang Power Cleans 155/105
6 Power Jerks 155/105


In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.



Wednesday


Strength
None

WOD
"The Ghost"
Six rounds of:
1 Minute Row
1 Minute Burpees
1 Minute Double-Unders
1 Minute Rest



Thursday


Strength
Bench Press
-Find a new 3rm

WOD
10 Minute AMRAP of:
400m Run Buy-in
then amrap of:
7 Ring Dips
7 KBS 53/35
7 Thrusters 95/65
At 10:00 Run 400m



Friday


Strength
Back squat
-Find a new 3rm

WOD
200m Overhead Med Ball Lap (around entire building)
then three rounds of:
1 Wall Climb
10 Wall Runs (Shoulder taps, 5 per shoulder)
20 Wall Balls
10 Ball Slams