Sunday, May 17, 2015

THIS WEEK AT 911 CROSSFIT
05/18 - 05/22



5/18


1) shoulder mobility

2) push press
    2,2,2x3      Rest 20sec/2min

3) 10 min ladder
    2,2-4,4-6,6-8,8-10,10-etc......
    Man makers - scale as needed
    Wall balls   20/12



5/19


1) 3rds not for time 
    250 row
    5 HSPU- 5 walk walks- 8 WTF
    15 air squats
    5 pull ups

2) AMRAP 10 min
 - 800m run buy in
 - 10 power cleans 75/55
 - 10 thrusters
 - 10 box jumps 24/20
        -rest 10min-
 - repeat. Post two scores A & B



5/20


1) 2rds
-12 KB swings
-5 WTF
-8 Good mornings

2) Deadlifts 20min build to 1rm

3) 7 min AMRAP 
    10 burpees 
    10 pull ups
    10 KB swings



5/21

5/21

1) Dynamic Warmup 

2)BOOT CAMP WORKOUT!

                            Congrats to Noah Ohlsen for a first place overall finish this year at the first super regional. 

5/22


1) Bear Complex 1RM 15min
   1 clean+1 front squat+1 push press+
   1 back squat+(1 behind the neck push
    press-optional) ......you can jerk instead of 
    Push press......


2)  regionals event 6
5 rds for time

25 cal row

16 C2B/pull ups/ ring rows

9 strict HSPU/HSPU/HR push ups 

Sunday, May 10, 2015

5/11


1) shoulder mobility

2) bench press
    3,2,1 3,2,1

4) AMRAP 12
  • 5 Hang Power snatch 95/65
  • 10 Push-ups
  • 20 Double Unders (scale to 50 singles)


1) 3 Rounds: NOT for time (any order)
  • 1 -2 rope climbs
  • 350m row
  • 25 Russian Twists 20/14

2) EMOM 10:
  • Min 1: 10 KB snatches 5each arm 55/35
  • Min 2: 15 sit-ups 5 pull-ups

3) 6 X 200m Run: Every 2 Minutes
(Record fastest and slowest time)

1) ankle and hip mobility
2) Strength: back squat
reps =     5-3-1,            5-3-1,             5-3-1
%=     65-70-80,     70-80-92,     80-90-101*

3) EMOM 8:
5 Thursters 95/65 + 5 Burpee over bar
(No score)

REST 5 MINUTES

    AMRAP 8:
  • 5 Power Snatch 95/65
  • 10 OHS 95/65 (Scale to back squats if unable to do ohs)
  • 100m Backwards Run

1) 20 min of barbell skill work
2) upper body dam!! "Bro sesh"
     Lat raise
     Forward raises
     Presses
     Circles
     PT pull-twist-press

HELEN!!!!
400m run
21 KB swings  53/35
12 pull ups

Sunday, May 3, 2015

5/4

1) Shoulder mobility

2) Bench press
    6,5,4,6,5,4

3) Mid Hang Snatch: 5 x 2 (starting at 60% and increasing by 5%)

4) AMRAP 8
5 Hang Power snatch 95/65
10 Push-ups
20 Double Unders (scale to 50 singles)



5/5

1) 3 Rounds: NOT for time (any order)
1 -2 rope climbs
250m row
25 Russian Twists 20/14

2) EMOM 10:
Min 1: 10 KB Swings (70/53) + 8 push-ups
Min 2: 30 Double Unders or 60 Singles

3) 5 X 400M Run: Every 4 Minutes
(Record fastest and slowest time)

5/6

1) Ankle and Hip mobility
2) Strength: Front Squat
reps =     5-3-1,            5-3-1,             5-3-1
%=     65-70-80,     70-80-92,     80-90-101*

Jumping Squats
Abmat Sit-ups


5/7

1) 20 min of barbell skill work
2) CORE DAY!!!!!
  •      Leg lifts
  •      Hip circles
  •      Stiff legend lifts 
  •      In-n-outs
  •      Partner GH raises






5/8 

JACKIE!
1000m ROW
50 Thrusters 45/35
30 Pull-ups
For time.

Saturday, April 25, 2015

THIS WEEK AT 911 CROSSFIT


4/27



A) Push Press:Build to a heavy triple

B) For Time:
15 Clean & Jerk* 135/95
15 TTB
3 Wall Walks (scale to 6 wtf)
12 Clean & Jerk 135/95
12 TTB
3 Wall Walks
9 Clean & Jerk 135/95
9 TTB
3 Wall Walks


4/28



A) EMOM 10:  

1 Power clean + 2 front squats   (@ 80% of 1rm Power Clean)

B)
AMRAP 12:
     - 25 wallballs 20/14
     - 15 pull-ups
     - 200m Run


4/29



A) Back Squat:                      3-2-1,     3-2-1
    (% of 1rm as follows: 75-80-85,   80-85-90

B) 15-12-9
  • Power clean 135/95
  • Front rack reverse lunge 135/95
  • Burpee over bar


4/30


A) 10 Minutes of Muscle-up and/or Handstand practice

B) 40/20 CORE circuit
     sprinters
     plank
     heel touched
     V-ups
     flutter kicks

5/1


NANCY !!!!!

5 Rounds for time:
400m run
15 OHS 95/65



Sunday, April 19, 2015

 THIS WEEK  4/19 - 04/24


04/19


  1. Mobility Warm up

  1. 3 Cleans + 1 Jerk (65-75%).  EMOM 10 min

3. 15-12-9-6-3 - 
Deadlifts  225/155 
Burpee box jumps   24/20
--20 double unders after each round (scale to 40 singles)

4/20


  1. Warm up

  1. 25min Build to heavy (1RM)
Power Snatch
  1. AMRAP 5:
    7 Thruster (95/65)  (RX+ do 115/75)
    9 TTB
           --REST 5min--

           AMRAP 5:
           20 KB Swings
           20 HR Pushups

4/21



  1. Mobility Warm up

  1. Over Head Squat 
8,6,4,2,2,2

  1. 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)

4/22


  1. 1000m row (not for time)

  1. KB Bootcamp style class  55/35

4/23


  1. Mobility

  1. ISABELL
30 snatches for time 135/95

Sunday, April 12, 2015

THIS WEEK AT 911 CROSSFIT 4/13-04/17

04/13



WARM UP:
10 wallballs
500m row
10 burpees
10 DUBS
10 T2B     x2
(not for time, work skill)

10 min EMOM
2 CLEAN-n-JERK @50%
(starting at 50% and increasing every minute)

12 min AMRAP ladder
3 power cleans    95/65
3 push press
100m run
6 "
6 "
100m run
9 "
9 "
100m run ........


4/14


Dynamic Warm-up

Bench Press (70%)
10,8,6,4,2,2,2

WOD
4rds for time
400m run
16 KB swings
12 pull ups
8 HSPU (10 hand release pushups)
1 rope climb


4/15


Mobility

FRONT SQUATS
5x5 (31x1 tempo)

8min AMRAP
5 squat cleans 60%
15 push-ups
30 DUBS


4/16


Mobility

Gymnastics 
Handstand work

DB work
40/20 x2
Side raises
Press
Circles
Thrusters
Pull-Twist-Press

4/17



Dynamic warm up

ANNIE!!
50,40,30,20,10
DUBS
SIT UPS
(for time)

Sunday, April 5, 2015

  THIS WEEK AT 911 CROSSFIT 04/06-04/10



4/6


  1. Mobility Warm up

  1. Build to heavy Clean

  1. 3 Rounds for time:
400m run
12 Power Cleans    135/95
18 burpee over the bar

4/7


  1. Warm up

  1. Strict press 3.3.3.3x 3 (10sec rest, 2min rest)

  1. 15min Amrap
20 wall balls
20 DUBS
10 Box Jumps


4/8


  1. Mobility Warm up

  1. Back Squat 5,5 x 3 (10sec pause)

  1. 5 sets  
12 Dead Lifts (225/145)
12 ring dips
-rest 2min between rounds-

4/9


  1. Mobility/ Gymnastics progression (kipping)

  1. 15min 30 L/ 30 R
leg raises
leg lifts
stiff leg lifts
hip circles
in -n- outs


4/10


  1. Mobility

  1. GRACE!!!!!!
30 clean -n- jerks 135/95