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

Sunday, March 29, 2015

THIS WEEK AT 911 CROSSFIT  03/30-04/03



3/30

  1. Mobility Warm up
  1. 10 min EMOM
Clean- Mid Clean- Hi Hang
  1. 20 KB swings
       30 DUBS
       40 Burpees
       30 DUBS
       20 KB swings



3/31


  1. Speed-n-Agility

  1. Push Jerks  5reps-5sets

  1. 3rds for time (20min CAP)
       
       10 DL 205/135
        15 Wall Balls  20/14
        400m run


4/1


  1. Mobility Warm up

  1. Snatch 
       Touch-n-go 3 reps (build to heavy/1RM)

  1. 12min EMOM
       10 KB snatches  5R/5L
       10 KB OH squat 5R/5L
       10 Burpee over KB



4/2


  1. Mobility/ Gymnastics progression

  1. 20 min 30 on/ 30 off
Hollow Body holds
Sit ups
Planks hold
MTN climbers
Flutter kicks



4/3


  1. Warm up/ Speed work

  1. ANGIE!!!
100 push ups
100 pull ups
100 sit ups
100 squats           (30 min!!)


      

Sunday, March 22, 2015

THIS WEEK AT 911 CROSSFIT  3/23 TO 3/27



3/23

1)  EMOM for 6-10min an unbroken set of:

1 Pull-up
1 TTB
1 C2B Pull-ups
1 TTB
1MU
…..Or a similar variation

2)   Metcon (Time)


4 RFT:

400m Run
30 Double Unders
20 Sit-ups




3/24

1)   12min EMOM (No Measure)

Minute 1: 30 Sec GHD Hollow Body Hold
Minute 2: 30 Sec Squat Hold
Minute 3: 1 Leg Glute Bridge 15 sec/leg


2)    Metcon (No Measure)

5 Sets:
8 Power Cleans (115/75)
8 Burpee Box Jumps
Rest 2min between sets



3/25

1)     Push Press (10 minutes to build to a max)


2)     Metcon (No Measure)

EMOM for 20 min:
Odd: 15/10 Calorie Row
Even: 15/10 Push-ups
Rx Plus:
Odd: 20/15 Cal Row
Even: 20/15 Push-ups




3/26

1) Dynamic Warm-up/Hip Mobility

2) Back Squat (3×3; rest 2min between sets )

3) Metcon (Time)


4 Rounds for Time :
10 C2B Pull-ups
10 Clean and Jerks (135/95)




3/27

1)     15.5 GET READY! THIS IS IT!!!!!

Then time for the after party. make sure you RSVP on Facebook by wednesday so we can have an accurate count of whom is coming. Friends and family invited!!!!!! 

Sunday, March 15, 2015

THIS WEEK AT 911 CROSSFIT
03/16 - 03/20





3/16

1) dynamic warm up

2) 15 min emom
- odd snatch+OHS
- even 5 burpee over bar

3)EMOM 20min
5 Pull ups
10 Push ups
15 squats



3/17

1) speed and agility warm up. Ladder

2)Back Squat 2.2.2x4 

3)6 rounds for time

200m Row
10 KB swings
10 Goblet squats






3/18

1) warm up 
10 HSPU,
10 burpees, 
10 Box Jumps 
500m row, 
20 air squats x3

(Not for time, unbroken work on perfect form)

2)10 min AMRAP
    10 Front rack Lunges (115/95)
    5 Burpee over the bar
    5 Thrusters





3/19

1) speed agility warm up

2)5 RFT:5 Power Cleans 135/95*   *RX+ do 185/12510
Pull-ups
10 Dips
12 V-ups
00m SB Carry

3) Cool Down with 3 minutes row or AD





3/20

1) Q&A  open wod 15.4
2) warm-up.  +  Heats by class

Sunday, March 8, 2015

THIS WEEK AT 911 CROSSFIT March 8-13

                                     Monday  3/9


Dynamic warm up

  1. Box jump tech/1RM
  2. AMRAP 15:
  • 4 Wall walks (scale to 8 wtf’s)
  • 8 TTB
  • 100m Med-ball carry 20/14
  • 8 SDHP 70/53
  • 4 Burpees
*for Rx, stomach needs to touch wall



                                    Tuesday  3/10




1. Running tech work

2. 10 min EMOM- ODD Full clean, EVEN 15 DUBS

3.    3  Rounds For Time:
    • 40 Wallballs 20/14
    • 20 Power Cleans 115/85
    • 800m Run


                                Wednesday  3/11



  1. Warmup: 2 Rounds NOT for time
    • 8 Ring Rows
    • 8 Good Mornings 45/35
    • 8 high hang squat cleans 45/35
    • 8 Jumping jacks

     2.
    B) For Time:
    20 DB Snatch 40/25
    18 Box Step-ups 24/20
    16 Pullups
    14 Dips
    12 Burpees
    1 Mile Run
    12 Burpees
    14 Dips
    16 Pullups
    18 Box Step-ups
    20 DB Snatch



                                    Thursday   3/12




1- Stretch/ warm up

2- Front squat build to 4RM

3- AMRAP 15:
20 Overhead Plate Walking Lunges 25/15
200m Run
20 KB Swings 53/35
200m Run



                                 Friday   3/13


1- OPEN 15.3