This week at 911 CrossFit 6/17-6/21

Monday

 Strength WOD
6 Minute EMOM:
-2 Cleans (Catch as low as possible) @ 70% of 1rm
 then immediately..
-2 Minute Clean AMRAP
Back Squat
-3x3 @ 88%

Coaching Notes: If you've been CrossFitting less than 3 months, sub for hang cleans.

WOD
Death by Thrusters with two burpee pull-up buy in 95/65
Cash out: Row 1000m

Coaching Notes: Top of every minute, you must perform two burpee pull-ups before you begin the round. First round= 2 burpee pull-ups+ 1 thruster, second round= 2 burpee pull-ups+ 2 thrusters, etc. Once you cannot complete the required reps for the round before the next minute starts, you are finished. Once you're finished, immediately row 1000m. Push yourself!!!



Tuesday

Strength WOD
Split Jerk
-5x2 (Alternate feet) Heavy, but flawless form and speed

WOD
For time:
6 TGU (3 per arm)
50 KBS Snatch (25 per arm)
50 KBS
50 Russian KBS
400m Farmer's Walk

Gymnastic WOD
-120 Second total L-sit hold (Break up as necessary)

Coaching Notes: Take your time on the TGU. Time begins as soon as you finish the TGU so deduct the time it took to complete all 6 reps from your total time. Challenge yourself and use a challenging weight.  Just because it's 50 reps doesn't mean it has to be a weight you can do 50 times unbroken. If the TGU is what holds you back from doing heavy weight, use a heavier kettlebell for the remainder of the WOD.

Wednesday

Strength WID
6 Minute EMOM:
-2 Snatch (Catch as low as possible) @ 50% of 1rm
 then immediately..
-2 Minute Snatch AMRAP
Dynamic Back Squat
-7x2 @ 65%

Coaching Notes: If you've been CrossFitting less than 3 months, sub for hang snatch.  Concentric portion of the back squat should be performed at the highest possible velocity with flawless form.

WOD
With a running clock:
Three rounds of:
30 Seconds ME Deadlift 225/115
30 Seconds ME Burpees
30 Seconds Rest
then immediately...
Three rounds of:
30 Seconds ME Push Press 135/65
30 Seconds ME Broad Jumps
30 Seconds Rest
then immediately...
Three rounds of:
30 Seconds 25m Shuttle Run
30 Seconds Rest


Thursday

Strength WOD
Five rounds of:
-3 Bench Press @ 85%
-3 Bar Muscle-ups (or 6 Strict pull-ups, or 5 Jumping Pull-ups with 5 second controlled descent)

WOD
"Elizabeth"
21-15-9
Power Cleans 135/95
Ring Dips

Coaching notes: Rest between rounds in the strength wod.  You won't have quality strength work if you don't rest enough between sets.  CrossFitters less than 3 months, sub power cleans for hang power cleans.



Friday

Strength WOD
Three-position Snatch
-5 sets @ 70%
Overhead Squat
-3x5 @ 80% of Snatch 1rm

WOD
For time:
20 Minute AMRAP of:
1 Rope Climb
3 Tire Flips
5 Toe-to-bar
10 Wall Balls
15 Box Jumps
20 Double-unders

This week at 911 CrossFit 6/10-6/14

Monday

Strength WOD
Hang Power Clean
-3x8 @ 40% of Clean 1rm (Form Practice)
Hang Power Clean+3 Front Squats As Low As Possible
-1x5 @ 40% of Clean 1rm (Form Practice)
Clean Complex
-3 Sets of:
-3 Clean Deadlift, 3 Clean Pulls, 3 Clean High Pulls (Heavy intensity with flawless form)

WOD
"The Mooch"
9 Minute AMRAP:
3 Back Squats 225/155
6 Pull-ups
9 Push-ups



Tuesday

Strength WOD
Split Jerk
-1x3 @ 70%
-2x2 @ 80%
-2x1 @ 90%
Push Press
-3x5 Heavy Intensity

WOD
For time:
Buy in: 400m Run, 20 Burpees
then five rounds of the couplet:
15 Russian KBS 70/53
15 Wall Balls
then...
Cash out: 400m Run



Wednesday

Strength WOD
Hang Power Snatch
-3x8 @ 40% of Snatch 1rm (Form Practice)
Drop Snatch+2 Pause Overhead Squats (3 Second Pause at the bottom)
-2x4 @ 40% of Snatch 1rm (Form Practice)
Snatch Complex
-3 Sets of:
-1 Snatch Grip Deadlift, 3 Hang Snatch High Pulls, 1 Hang Snatch (Challenging intensity with flawless form)

WOD
3 Rounds of:
1 Minute ME Row
1 Minute ME Toe-to-bar
1 Minute ME Bike
1 Minute ME Sit-up
1 Minute ME Double-Under
1 Minute Rest



Thursday

Strength WOD
Bench Press
-3x5 @ 80%. Last set go beyond 5 if possible.
Barbell Row
-3x10 Heavy

WOD
7 Minute AMRAP:
Sprint 200m (Speed bump and back twice)
15 HSPU
15 Thrusters 95/65
15 Ring Dips

rest two minutes then:

5 Minute AMRAP:
Sprint 200m (Speed bump and back twice)
10 Overhead Ball Slams
10 Box Jumps



Friday

Strength WOD
Hang Clean
-3x5 @ 50% of Clean 1rm
Hang Snatch
-3x5 @ 50% of Snatch 1rm
Back Squat
-2x8 @ 70% of Back Squat 1rm
Deadlift
-1x10 @ 70% of Deadlift 1rm

WOD
For time:
"Helen"
Three rounds for time of:
Run 400m
21 KBS 53/35
12 Pull-ups

This week at 911 CrossFit 6/3-6/7

Monday

SWOD
Overhead Squat
-5x5 @ 80% of Snatch 1rm

WOD
Six minute AMRAP of:
5 Clean & Jerks 135/95
5 HSPU
5 Pull-ups

Rest two minutes then...

Six minute AMRAP of:
5 Front Squats 135/95
5 Shoulder-to-overhead 135/95
5 KBS 53/35

then immediately Sprint 400m

Tuesday

SWOD
EMOM for 6 Minutes
-2 Hang Power Snatch @ 80%

WOD
Three rounds for time:
Run 400m
10 Toe-to-bar
20 Burpees
30 Wall Balls


Wednesday

SWOD
12 Minutes to find 3rm Overhead Press

WOD
Four Rounds of:
1 Minute ME Double-Under
1 Minute ME Dumbbell Push Press (Rx=Each Dumbbell 30% of BW)
1 Minute Max Distance Farmer's Walk
1 Minute Rest

then...

Row 1k



Thursday

SWOD
Back Squat
-2x5 @ 80%
-1x5 @ 85%
-1x5 @ 88%

WOD
For time:
9 Squat Clean & Jerks 155/105
3 Rope Climb
20 Box Jumps
6 Squat Clean & Jerks 155/105
2 Rope Climb
15 Box Jumps
3 Clean & Jerks 155/105
1 Rope Climb
10 Box Jumps



Friday

SWOD
Four sets of:
2 Muscle-ups
or...
Strict Pull-ups till failure
or...
8 Jumping Pull-ups with a 3-second strict descent

then...

Barbell Row
-3x10

WOD
14 Minute AMRAP of:
5 Snatch 115/75
Sprint 100m
10 Russian KBS 70/53
Sprint 100m
20 Goblet Squats 70/53
Sprint 100m


Coaching Notes: No Bands for the strength workout.  If you can't do any pull-ups, perform jumping pull-ups where you jump from the floor or box to get yourself over the bar, then do a three second CONTROLLED descent to a full extension of the arms.

This week at 911 CrossFit 5/27-5/31

Monday

SWOD
None

WOD
"Murph"
For time:
1 mile run
100 Pull-ups
200 Push-ups
300 Squats
1 mile run




In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.



Tuesday

SWOD

Five sets of:

-Three Position Clean (Floor, above knee, high hang) @70-85% of 1rm.

WOD
5 Minute AMRAP of:
4 Front Squats 155
8 HSPU

Rest two minutes then…

5 Minute AMRAP of:
8 Front Squats 115
8 Shoulder-to-Overhead 115




Wednesday

SWOD
EMOM for 5 minutes
-3 Dynamic Back Squat @ 70%

WOD
9-6-3
Muscle-ups
Snatch 115/75

Rest three minutes then...

5 Minute AMRAP of:
5 Toe-to-bar
10 Pull-ups
15 Wall Balls



Thursday

SWOD
Push Press
-6x3 Heavy intensity

WOD
2012 CrossFit Games Regional Event 5
21-15-9
Deadlift 315/205
Box Jump 30"/24"


Friday

SWOD
Snatch
-10x1 @ 85%

WOD
"Sprint Grace"
6 Rounds of:
5 Clean & Jerk 135/95
Sprint 100m

This week at 911 CrossFit 5/20-5/24

Monday

Keys 100 is an individual 100 mile ultramarathon or 6 runner 100 mile team relay.  Team Relentless, only 5 runners including our member Greg, finished 16 out of 100 overall and 5th in men's team relay.  The race starts in Key Largo at mile marker 100 and ends at the Most Southern Point.

Strength WOD
Front Squat
-1x5 @ 80%
-3x3 @ 85%
-1x3 @ 90%

WOD
For time:
21-15-9
Back Squat 225/135
Ring Dips

then...

Row 1200m



Tuesday

Coach Mike and fellow soldiers received 2nd place overall in the Army National Guard Regional Best Warrior Competition.  They competed in everything from Army knowledge, operations, physical endurance,  shooting, and performing many other procedures.

Strength WOD
Every Minute on the Minute for 7 Minutes
-2 Hang Snatches @ 80%

WOD
Three rounds of:
1 Minute ME Box Jumps
1 Minute ME Hang Clean to Push Press (Bodyweight/75% Bodyweight)
1 Minute ME KBS 53/35
1 Minute Rest




Wednesday

Strength WOD
Every Minute on the Minute for 5 Minutes
-Dynamic Back Squat @ 65%
then...
Strict Pull-ups
-4xME

WOD
Four rounds for time of:
Run 200m
10 Thrusters 95/65
15 Pull-ups



Thursday

Strength WOD
Clean & Jerk
-10x1 Progressively work up to a heavy single in small increments, starting at 70%

WOD
12 Minute AMRAP of:
5 Cleans 185/115
10 Barbell Burpees (5 each side)
5 HSPU
5 Toe-to-bar



Friday

Strength WOD
Bench Press
-5xME Bodyweight/75% BW

WOD
For time:
400m Run
100 Double-unders
50 HRPU
25 Wall Balls
50 HRPU
100 Double-unders
400m Run

This week at 911 CrossFit 5/13-5/17

Monday

Strength WOD
Back Squat
-1x5 @ 80% of 1rm
-1x5 @ 83%
-1x3 @ 85%
-1x3 @ 90% (Attempt to do more repetitions if possible)

WOD
CrossFit Games 2013 Regionals Event #6 (Slightly modified)
For time:
100 Double-unders
50 HSPU
40 Toes-to-bar
30 Shoulder-to-Overhead 160/100
20 Lunges with Barbell in front rack 160/100 (10 each leg)



Tuesday

Strength WOD
Clean Complex
Every Minute on the Minute for 7 Minutes:
-Clean Deadlift to Knee+Clean Deadlift to Power Position+Clean @ 80%

WOD
CrossFit Games 2013 Regionals Event #7
Four rounds for time of:
2 15' Rope Climbs
100ft Sprint
4 Squat Cleans (225/135)
100ft Sprint



Wednesday

Strength WOD

Snatch+Hang Snatch
5 Sets.  Start at 70% and increase by 5% every set.

WOD
CrossFit Games 2013 Regionals Event #1
"Jackie"
For time:
1000m Row
50 Thrusters 45/35
30 Pull-ups



Thursday

Strength WOD
Dynamic Back Squat (Speed)
-10x2 @ 60%. One minute rest max between sets.

WOD
CrossFit Games 2013 Regionals Event #4
For time:
100 Wall Balls
100 Chest-to-bar Pull-ups
100 Alternating Pistols (50 each)
100 Alternating One-arm DB Snatch (70/50) (50 reps each)



Friday

Strength WOD
Bench Press
-3x5 @ 80%
-2x3 @ 85%, 90%

WOD
For time:
Run 800m
50 KBS 53/35
Run 800m
50 Russian KBS 53/35

This week at 911 CrossFit 5/6-5/10

Monday

Strength WOD
Back Squat
-Add ten pounds to your 5rm from last week.
-2x3 @ New 5rm
-1x5 @ New 5rm
-1x4 @ New 3rm (Move over number numbers in the row)(Attempt)

WOD
4 Minute AMRAP:
-9 Thrusters 95/65
-9 Pull-ups

rest two minutes then...

10 Minute AMRAP:
-200m Run
-5 Overhead Squats 95/65
-10 KBS 53/35


Coaching Notes: Make it your goal to try to get at least 5 rounds the first AMRAP (a four minute "Fran")




Tuesday

Strength WOD
15 Minutes to find a new Clean 1rm

WOD
5 Rounds for time of:
5 Deadlifts 305/135
10 Burpees
15 Wall Balls



Wednesday

Strength WOD
15 Minutes to find a new Jerk 1rm (Can take out of rack)

WOD
"Danny"
20 Minute AMRAP:
30 Box Jumps
20 Push Press 115/75
30 Pull-ups


Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.



Thursday

Strength WOD
15 Minutes to find a new Snatch 1rm

WOD
5 Rounds of:
1 Minute ME Overhead Lunge 45/25
1 Minute ME Deficit Push-ups 45/25 (each hand on a plate)
1 Minute ME Sit-ups
1 Minute ME Row for calories
1 Minute Rest.


Friday

Congrats to Mike and Leanna Weiner on their wedding!

Strength WOD
-5x5 Heavy Pendlay Row

WOD
EMOM for 5 Minutes (Including 0:00)
Sprint 100m (Speed bump and back)

rest three minutes then...

12 Minute AMRAP of:
1 Rope Climb
3 Tire Flips
5 DB Ground-to-overhead (Rx: 1/3 BW)
10 Ball Slams