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







Saturday, October 4, 2014

This week at 911 CrossFit 10/6-10/10

Happy October! Every year, Barbells for Boobs raises money for Mammograms in Action. Our "Grace" event will be October 20th. Here is our fundraising page. Make a difference, save a life!
Click here!

Monday


Strength
Front Squat
-3x3 @ 95% of 3rm
Strict Press
-3x5 @ 80% of 1rm

WOD
12 Minute AMRAP (0:00-12:00)
0:00-4:00
3 HSPU
6 Squat Cleans 115/75
4:00-8:00
3 Wall Runs
6 Clusters 115/75
8:00-12:00
3 Wall Climbs
6 Thrusters 115/75



Tuesday


Strength
Snatch Complex:
Segment Snatch+Below Knee Snatch+High Hang Snatch
-4 sets @ 85%

WOD
5 Minute AMRAP of:
20 Double Unders
20 Single-arm Russian KBS 53/35 (10 per arm)
1 Minute rest then...
5 Minute AMRAP of:
10 KBS 53/35
10 Box Jump Overs



Wednesday


Strength
None

WOD
"Adam Brown"
Two rounds for time of:
24 Deadlifts 295/165
24 Box Jumps
24 Wall Balls
24 Floor Press 195/75
24 Box Jumps
24 Wall Balls
24 Cleans 145/105
Time cap: 25 Minutes

Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.



Thursday


Strength
Three rounds not for time of:
6 Close-grip Bench Press @ 80% of Bench 1rm
8 Dumbbell Rows (per arm)

WOD
21-15-9
Sprint 200m (Stays at 200m, speed bump and back twice)
Pull-ups
Burpees



Friday


Strength
Clean Complex
Segment Squat Clean+Below Knee Squat Clean+2 Jerks
-4 sets @ 85%

WOD
For time:
400m Run
20 Back Squats 155/105
20 Toe-to-Bar
400m Row
15 Front Squats 155/105
15 Toe-to-Bar
50 Double-unders
10 OHS 155/105
10 Toe-to-bar






Sunday, September 28, 2014

This week at 911 CrossFit 9/29-10/3

Monday


Strength
Front Squat
-4x3 @ 90% of last weeks 3rm

WOD
10 Minute AMRAP of:
500m Row buy-in
then...
Complex:
5 Deadlifts+5 Squat Cleans+5 Shoulder to Overhead 155/105
10 Pull-ups
at 10:00 Row 500m



Tuesday


Strength
Segment Snatch+Snatch+OHS. (Segment snatch=Peform a normal snatch but pause at your knee for 2 seconds)
-4 sets @ 80%

WOD
With a 10:00 Clock
0:00-5:00 AMRAP:
8 KBS 53/35
Sprint 50m
16 HRPU
Sprint 50m
Then...
5:00-10:00 AMRAP:
10 Burpees
100m Sprint



Wednesday


Strength
None

WOD
"Mr. Joshua"
Five rounds for time of:
Run 400m
30 GHD Sit-ups (sub for sit-ups with 10lb plate if GHD is occupied)
15 Deadlifts 250/145
Time cap: 25 Minutes

SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.



Thursday


Strength
Three rounds not for time of:
10 Floor Press @ 70% of bench 1rm
10 Parallel Ring Row (feet on box)

WOD
Four rounds for time of:
10 HSPU
13 Toe-to-Bar
16 Box Jumps



Friday


Strength
Clean Complex:
Segment Squat Clean+Squat Clean+Jerk
-4 sets @ 80%

WOD
15 Minute AMRAP of:
3 Snatches 135/95
1 Rope Climb
9 Cleans 135/95
3 Muscle-ups (Scale: 6 Chest-to-bar pull-ups+6 Dips)



Saturday, September 20, 2014

This week at 911 CrossFit 9/22-9/26

Monday


Strength
Front Squat
-Work up to a 3rm

WOD
For time:
50 Wall Balls
30 Cleans 155lbs/105lbs
15 Muscle-ups (Scale: 30 Pull-ups & 30 Dips)



Tuesday


Strength
Snatch Complex:
Snatch Pull+Low Hang Snatch+High Hang Snatch+OHS
-4 sets @ 70%, 75%, 75%, 80% (One set at each percent)

WOD
8 Minute AMRAP of:
10 Box Jumps
10 Hang Power Snatches 95/65
at 8:00 Run 400m as fast as possible



Wednesday


Strength
None

WOD
"The Seven"
Seven rounds for time of:
7 HSPU
7 Thrusters 135/95
7 Knee-to-elbow
7 Deadlifts 245/155
7 Burpees
7 KBS 70/53
7 Pull-ups
Time Cap: 25 Minutes

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.



Thursday


Strength
Bench Press
-4x5 @ 80%

WOD
Three rounds for time of:
500m Row
16 Single arm Russian KBS 53/35 (8 each arm)
20 Single arm KB Overhead Lunges 53/35 (10 each leg)



Friday


Strength
Back Squat
-4x5 @ 80% of 1rm

WOD
For time:
10-9-8-7-6-5-4-3-2-1
Chest-to-Bar Pull-ups
Clean (Rx: 3/4 Bodyweight)
Tire Flips





Sunday, September 14, 2014

This week at 911 CrossFit

Monday 


Strength
RAID wod #2
15 Minutes to find a max Overhead Squat (use a rack)

WOD
RAID wod #1
10 Minute AMRAP of:
20 Calorie Row
10 KB Snatches 55/35
10 Box Jumps
10 Chest-to-bar Pull-ups/Chin-to-bar pull-ups



Tuesday



Strength
Complex:
Power Clean+Front Squat+Squat Clean+Jerk
-4 sets @ 75% of C&J max

WOD
RAID wod #3
12 Minute Cap:
2-4-6-8-10-etc.....
Wall Balls
20 Yard Sprint (10 yards out and back)
Burpees
20 Yard Sprint (10 yards out and back)


Wednesday




Strength
Deadlift
-3x5 @ 80% of 1rm

WOD
"McGhee" Modified
As many rounds as possible in 15 min
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box


Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.



Thursday


Strength
Four rounds not for time:
6 Close-grip Bench press 75% of 1rm
10 DB Row Heavy

WOD
RAID wod #4
Three rounds for time of:
10 Power Cleans 135/95
10 Yard Single Arm Farmer's Walk 70/53
10 KBS 70/53
10 Yard Single Arm Farmer's Walk
10 Toe-to-bar
10 Yard Single Arm Farmer's Walk
10 KBS
10 Yard Single Arm Farmer's Walk



Friday


Strength
Power Snatch+OHS+Squat Snatch
-4 sets @ 75% of Snatch 1rm

WOD
Three rounds for time of:
1 L-Sit Rope Climb
3 Muscle-ups
5 HSPU
7 Clusters 95/65



Sunday, September 7, 2014

This week at 911 CrossFit 9/8-9/12

Monday


Strength
Work up to new Snatch 1rm

WOD
For time:
30 Cal Row
30 Barbell Burpees
30 Hang Cleans 135/95
30 Wall Balls



Tuesday


Strength
Work up to a new Back Squat 1rm

WOD
Four rounds of:
1 Minute ME HSPU
1 Minute ME Thruster 95/65
1 Minute ME Toe-to-Bar
1 Minute Rest



Wednesday


Strength
None

WOD
"Roy"
Five rounds for time of:
15 Deadlifts 225/155
20 Box Jumps
25 Pull-ups
Time cap: 25 Minutes

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.



Thursday


Strength
Work up to a new Bench 1rm

WOD
For time:
12-9-6-3
Ground-to-Overhead 165/105
Ring Dips
Pistols (both legs=1 rep)



Friday


WOD being changed due to equipment needs for RAID

Strength
None

WOD
20 Minute AMRAP of:
400m Run
2 Rope Climbs
25 KBS 53/35
25 HRPU
25 Sit-ups
25 Double-unders