Sunday, July 5, 2015

7/6

A) Dynamic Warm up

B)  A. Snatch Pull+ Snatch; 8 complexes with progressive loading; rest 2min

C) 4 Rounds For Time: (12 Min cap)
6 Ground to Overhead 135/95 ( snatch or Clean and jerk)
50m Odd object carry 
200m Run




7/7

A) Snatch tech warm up
    Death stretch

B) 9min EMOM
MIN1: 12 Wall Balls
MIN2: 12 ring dips/dips
MIN3: 12 TTB/K2E/V-ups

C) For Time:
    5 Snatches 115/85
   12 Burpee box jumps
    5 Snatches
    9 Burpee box jumps
    5 Snatches
    6 Burpee box jumps
    5 Snatches

7/8


A) Dynamic Warm up
 

B) Back Squats 4 x 8 @70-80%
Do 15 stiff leg Deadlifts between each set (stay light)

C) 21-15-9
Front rack alternating Lunges 95/65
Pull-ups

7/9


A) 10min AMRAP (75-80%)
     10 Cleans  75/55
     15 Burpees
     250m Row
    
-Rest 4min
     10min AMRAP 
     30 Double Unders
     15 Sit ups
     200m Run
     
-Rest 4min
     10min AMRAP 
     15 Box Jumps 24/20 and step down
     10 TTB/K2E/V-ups
     30 Spin Bike (100%)

7/10

A) Warm up

B) “HELEN"
3 Rounds for Time:
400m Run
21 Kettle bell swings 1.5/1 Pood
12 Pull ups (RX+ 2pood C2B)

Sunday, June 28, 2015

THIS WEEK AT 911 CROSSFIT


6-29



1) Dynamic warm up

2) 15 min emom
- odd 2 power snatches (from the ground)
- even 5 burpees

3)  6 sets:
5 TnG Squat Cleans @ 65-70%
5 UB MU/ 5 UB pull-ups / 10 UB ring rows
5 HR push ups
-rest 1min between sets-
(As fast as possible)

  

6-30



1) Death stretch
    Squat stretches

2) OH Squat / FS
(based on experience)
   1rep x 10 sets (20min)

3) 3 rounds for time (Partner WOD)
Both RUN
400m run
1 goes 1 rests
30 OH/FS @ 50% of part 2
20 push ups 

7-1


1) Warm up 

2) Push Press; 5, 4, 3, 2, 1 - rest 2min

3) 2 Rounds For Time
20 Shoulder To Overhead 115/75
20 Box Jump Overs 24/20
20 Pull-ups

(RX+ do 135/95 & C2B)


7-2



1) Dynamic Warm up

2) Handstand progression and work for 30 min

3) CORE ABS DAY!!!!!!!

              

7-3



1) 200m row, 10 push ups, 10 power cleans
10 S2O, 10 Air squats, 5 ring rows x2 
(Not for time, just the bar)

2) JACKIE!!!

For Time
Row 1000m
50 Thrusters 45/35
30 Pull ups


Sunday, June 21, 2015

 6-22


1) Dynamic warm up

2) 15 min emom
- odd 2 hang snatches
- even 20 sit-ups

3) 50sec on 10sec off 
-jumping jacks
-air squats
-broad jumps
-burpee
-mountain climbers 
-push ups
-sit ups           x3

  

6-23


1) Speed and agility warm up. Ladder

2) Snatch grip dead lifts 5x3
(Work together)

3)  21-15-9   (Partner wod)
800m run buy in
Pull-ups
Dead lifts 185/155
800m run cash out
(1 partner goes at a time, must complete all reps before switching)

6/24

1) Warm up 
-10 wall balls, 10 burpees, 10 pull-ups 
-5 wall walks, 20 air squats x3
(Not for time, unbroken, work on perfect form)

2) 5x3 Bench press
5-@65% 5-@75% 5+-85%

3) 40 burpees for time

           

6-25


1) Speed agility warm up

2) Handstand progression and work for 30 min

3) KB Bootcamp!!!!!

              

6-26

1) snatch Tech. Work




2) 14.1 10min AMRAP
30 dubs
15 power snatches  75/55


Sunday, June 14, 2015

This week at 911 CrossFit
06/15 to 06/19



6/15

1) Strict Press 1.1.1x4 
rest 20sec- rest 2min
2) 21-18-15-12-9
Hang snatch (95/65)
Box Jumps 24/20 (games std)

3) Cool Down
Row or Ride for 5 minutes (conversational pace)
*this can be done as soon as you are done


6/16

1) Dynamic warm up


2) 400m run x 3 
rest 1:1

 3) AMRAP 6:
15 wallballs 20/14
15 pull-ups (scale to bands or ring rows)



6/17 

1) Front Squat:
     12 Minutes to build to a 1RM
2) 4 RFT:
 - 10 front squats @ 75% of max in part A
 - 5 Wall climbs (scale to 10 wtf)
 - 50 Double unders


6/18

1) Clean Camp
Tech and skill work

2) Upper body day TIME TO BRO OUT!











6/19

1) 1RM Friday Clean and JERK!!

2) 5000m ROW for time






Sunday, June 7, 2015


This week @ 911 Crossfit  Jun 8-12



6/8
A)  BENCH PRESS 4-6x5 sets (time to go for it)

B) For Time:
15 TTB
20 burpees
25 Box jumps 24/20 (Games)
30 KBS 53/35
35 Double Unders (scale to 75 singles or 35 attempts)
400m Run
35 Double Unders (scale to 75 singles or 35 attempts)
30 KBS 53/35
25 Box jumps 24/20 (Games)
20 burpees
15 TTB



6/9

A) Overhead Squad (OHS)
5 sets of 3 reps with 3 second pause at bottom.
       stay within comfort zone. Do not post load

B) 4 RFT:
400m Run*
15 Toes to bar
20 Wallballs 20/14
1 Rope Climb (scale to 2 planks) – can be done any time during the round
*If raining outside, sub 400m run to either a ’500m row’ or ’100 dubs’ or’25 mountain climbers + 25 jumping 

6/10


A) EMOM 15: (alternating)
4 Deadlifts @75-80%
2 Turkish Gett-ups (1 right , 1 left). Pick a challenging yet manageable weight
4-8 strict pull-ups or ring rows

B) AMRAP 8:
10 STO 115/75
8 Burpee over Bar
6 Bent over Rows 115/75

6/11

A) Gymnasty day

B) CORE DAY!!! (lower core day)

6/12

CHELSEA
EMOM for 30min

5 pull ups
10 push ups
15 air squats















Sunday, May 31, 2015

THIS WEEK AT 911 CROSSFITJUNE 1ST - JUNE 5TH


6/1

1) shoulder mobility

2) Split Jerk 1RM (or tech and form work)

3) EMOM for 21min:

Min 1: 10 Cal Row or 30 sec
Min 2: 7 Strict HSPUs (push ups)
Min 3: 7 Strict Pull-ups (ring rows)



6/2


1) Death stretch 2.0
    Hip Mobility

2) TEMPO Back Squats 41x1
    5x5

3) AMRAP 7:

12 KB Swings 53/35
18 Wallball
100m Run

6/3


1) EMOM 9:
Min 1: 20m Bear Crawl
Min 2: 7 burpees + 7 Box Jumps
Min 3: 20 Russian Twists 20/14

2) 10 Meters shuttles 
  • Min 1: Run 10m
  • Min 2: Run 20m
  • Min 3: Run 30m
  • Min 4: Run 40m
Continue pattern as long as possible. 10m shuttle sprints (20min) 
3) EMOM 12:
Min 1: 10 V-ups
Min 2: 1-2 Rope climbs, or 2-3 planks
Min 3: 5-8 HSPU
Min 4: 4 Man makers  45/25-ish
( stagger if the class is to full)

6/4


1) Cleans tech work
2) CORE!!!!!! Alan- AB day

6/5


1) Dynamic warm-up
    Hip mobility

2) KAREN!!!!  
    150 Wallball's for time

Sunday, May 24, 2015

5/25

A)  MURPH (or partner MURPH)
For time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
movements can be broken into rounds as desired
(partner murph is both partners run together one person works at a time inside)

5/26

A) Find 2 RM Thruster (from Rack)  – Suggested progression      8-6-4-2-2-2-2

B) AMRAP 5 Ladder: 3-6-9-12 etc…
   - Thrusters 95/65
   - Burpees over bar
 
REST 5 MINUTES

C) AMRAP 5 Ladder: 3-6-9-12 etc…
   - Thrusters 95/65
   - Toes-to-bar

5/27



A) Strength: Back Squats
  • 5×2, 2×3 @ 80%

B) For Time: 21-15-9
  • power cleans 95/65
  • burpee over bar
  • Double Unders (2:1 Singles)

C) NOT For Time:
  • 400m Farmers Carry – You choose weight

5/28

FOR TIME:

5 Rope Climbs (at any time)
Run 500m
50 Wallball 20/14
50 Burpees
50 Sit-ups
50 Push Press 75/55 (scale to empty bar, do not drop bar)
50 Walking lunges
500m Row
50 DUBS 

5/29

DIANE!!

21-15-9 For Time:

Deadlifts @ 225/185
HSPU