Sunday, August 30, 2015


8-31


A) Squat Snatch; 8 singles @ 60-80% ; rest 2min
B) BS; 3x3; rest 2min (heavier than the snatch)

C) 3 Rounds:
    60 Double Unders
    30 Wall Balls


9-1


A)  Deadlift Gauntlet; 
     start at 50% complete 3 reps every minute 
     ( add 20# each set until failure. )

B)  Row 750m 
     scaled 500m     
     rest 30 sec  x6 
    (rest 4min between set 3/4)


9-2

A) Squat Clean Thruster; build to a 'moderate' single 

B) 6 Sets:
   10 UB Thrusters @ 95/65    RX+ 135/95
   10 Bar Facing Burpees AFAP
   rest 2min btw sets


9-3

A) GYM- Nasties
    Tech-Work

B) SURPRISE!!!!! 


9-4

A) Clean Technique work

B) OPEN workout 15.1
     Complete as many rounds and reps as possible in 9 minutes of:
     15 toes-to-bars
     10 deadlifts (115 / 75 lb.)
     5 snatches (115 / 75 lb.)


 

Sunday, August 23, 2015

8-24


A. Warm up

B1. Strict Shoulder Press; 3 reps x 4 sets; rest 20 sec
B2. Push Press; 6 reps x 4 sets; rest 20 sec
B3. HSPU/Push ups; 12 reps for time x 4 sets

C. 20min AMRAP:
20 Burpee Box Jumps (20")
20 TTB
20 Cals Row


8-25


A. Warm up

B1. DB Side Bends; 15 reps/side x 5 sets
B2. 20 sit-ups

C. 25min Row for Max Meters
(Teams of 3, Break it up how ever you like)


8-26


A: Active Dynamic Warm-up 

B: Metcon 

4 Sets:

Front Squat @ 31×2: 3 reps

rest 45 sec

Reverse Front Rack Lunge: 8 reps/leg

rest 45 sec

Side Plank: 20 sec/side

rest 45 sec

C: Metcon 

50 Wall Balls for Time

rest 1min

50 Wall Balls for Time
:or
40 Wall Balls for Time

rest 1min

20 Wall Balls for Time



8-27


A. Mobility and extended Stretch

B. 25 min AMRAP
20 Jumping Jacks
20 Burpees
20 Mount. Climbers
20 V-ups
20 High knees
1min Hollow Body Hold
20 Lunges
20 Sit ups
20 Russian twists
20 Squats
20 Push ups





8-28 (coach Phil’s B-DAY!!!!!! Burpees!!!!!!)


A) Warm up

B) 1RM Clean
 (or tech work based on level and feeling)

C) BASELINE
For time:
500m Row
40 squats
30 sit-ups
20 push-ups
10 pull-ups

Sunday, August 16, 2015

8/17


A) Warm up

B) Back Squats: 5x3reps @ 90%ish

C1) AMRAP 8min:
4 Squat Cleans 115/85
4 Burpee over the bar
4 OHS (same weight as cleans, Do Back or Front squats Based on mobility)

-Rest 2min-

C2) AMRAP 2min:
Power cleans 115/85


8/18

A) Warm up

B) Bench Press 6x1reps @95-100% 

C) For Time: (18min. Time cap)
60 KB swings 53/35
400m Run
40 Wallballs
200m Run
20 Wallballs
400m Run
40 Wallballs
60 Sit ups

8/19

A) Warm up

B) Deadlifts: 5x3reps @ 75-90% (take time to build up)
150m Row sprint between sets

C) 20min AMRAP:
200m Run
15 DL 135/95
20 Sit ups


8/20

A) Gymnastics Tech. work

B) CORE DAY!!!! Tabata
(4min each movement)
1- Burpees -REST- Jumping Jacks -REST-
2- Push Ups -REST- Mounting Climbers -REST-
3- Plank -REST- High Knees -REST-
4- Squat Jumps -REST- Wall Sits -REST-
5- Hollow Body -REST- Sit Ups -REST-


8/21

A) Warm up

B) Hang Power Snatch Tech -or- 1 RM
(based on experience Level)

C) 800m buy in
   10 to 1 then 1 to 10
   Box jumps
   Hang power snatch 85/115
   CTB pull ups
   800m row buy out


















Sunday, August 9, 2015

8/10

A) Warm-up

B) Bench Press 
4sets x 10reps 

(20 dubs between rds)

C) AMRAP 20min
20 Power Cleans
20 STO 135/95
20 Burpee over bar
200m Run

8/11

A) Warm up
B) 2 RDs For Time:
800m Run
30 KB Swings 70/53
30 Pull-Ups

-rest 2min-

C) 2 RDs For Time:

400m Run
30 Box Jumps 24/20
30 Wall Balls


8/12

A) 20 Mins to find max snatch
B) 9-7-5
Thrusters 155/105
wallclimbs/ WTF

C) For Time:
Row 1k
(this does not have to be done as a group)


NO REP!!!!!!

8/13


A) Gymnastics 
(tech work, work on your weaknesses)

B) CORE DAY!!!! Tabata
(4min each movement)
1- Side Lunges
2- Squat Holds
3- Hollow Body
4- ALT. Lunges
5- Flutter Kicks



8/14

A) Warm up


B)     For Time: 

5 MU/ 5 C2B 5 dips/ 5 Def ring rows 5 Dips
10 HSPU/ 15 HRPU
15 Power Snatch 115/85
20 Burpees
25 Clean & Jerks 115/85
20 Burpees
15 Power Snatches
10 HSPU
5 MU

RX+ 135/95 

Sunday, August 2, 2015


THIS WEEK AT 911 CROSSFIT 08/03 - 08/07

8/3



A) Warmup: 2 Rounds NOT for time – any order
200m run
20 air squats
250m row
25m bear crawl
B) Strength: Front Squats:
b1) Build to 1 rep at 85-90%
b2) 20 reps. Shoot for at least 40% of 1rm. Keep notes for next week!

C) AMRAP 10
10 KB Swings 53/35
10 Goblet squats 53/35
10 TTB
100m Run

8/4


A) Warm up: Row for 1,500m upon arrival….casual pace

B) 5 Rounds For Time:
  • 9 Deadlifts (225/155)
  • 10 Burpee Box Jumps 24/20
  • 11 KB Swings 53/35
  • 12 Goblet Squats 53/35
  • 400m Run
REST exactly 2 minutes between each round (self time)

8/5

A) Skill/Warm-up: 3 Rounds NOT for Time
  • 30 sec HS hold (scale to DB hold or from a box)
  • 1 Rope Climb or 2 planks
  • 25 Double Unders or attempts

B) Strength: Push Jerk.
Find 4-rep max from rack 15 Min Time Cap.

C) 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

8/6



A) Gymnastics 
(tech work, work on your weaknesses)

B) CORE DAY!!!! Tabata
(4min each movement)
1- Sprinter sit-ups
2- supermans
3- Stiff leg lifts
4- ToesToBar
5- Hip circles (alt. sides)




8/7

A) Warm up

B) OHS tech 5X5 
(easy weight)

C) NANCY 
5 rds for time of:
400m Run
15 OHS 95/65


Sunday, July 26, 2015


Congrats Ben Smith on representing the South East and winning the 2015 Crossfit Games

7/27

A) 3 RNFT:
  • 30 Sec Handstand hold
  • 8-10 Ring Rows
  • 20 Russian Twists 20/14
 B) EMOM 6:
  • 3 Clean Pulls @ 80-85% of Clean.
Transition as quickly as possible to C. Will need time to build up.

C) EMOM 6:
  • 3 Split Jerks @ 65-70% of 1RM (from ground)

D) AMRAP 8:
  • 5 C&J 135/95   (Power clean and push jerk)
  • 10 Pullups
Fittest woman on earth. Congrats Katrin Davidsdottier


7/28

A) EMOM 12: (4 sets)
Min 1: 3 Hang Snatch @ 70% – ish
Min 2: 20-40 Double Unders
Min 3: 5-10 HSPU

B) Bench Press:
3-3-3-3-3-3 Find 3 Rep-Max in 6 sets

C) 2 Rounds For Time
:
800m Run
20 Dips*
20 KB Swings 53/35*
RX+ do Muscle-up into dips.
(if you drop, you must do another mu to start dips again)


7/29



A) Deadlifts 6×2 (start at 65% and increase to 85-90%)
Do not post load on board.

B) For Time:
  • 800m Row
  • 25 Front Squats 155/105*
  • 25 TTB
  • 25 Burpees
  • 800m Row
*RX+ do 185/125


7/30


A) Gymnastics 
(tech work, work on your weaknesses)

B) CORE DAY!!!! Tabata
(4min each movement)

1-Body Levers
2-Flutter Kicks
3-Med ball leg curls
4-Plank holds
5-Hollow body holds


7/31

A) Every 90 seconds x 8 sets perform the following complex:
  • 1 Snatch Pull + Snatch.
Start at 60% and Increase weight

B) Isabelle – 30 Snatch for Time. 135/95. (Full or Power is fine)

C) 1,500m Cool down Row


Sunday, July 19, 2015

7/20

A) Dynamic Warm up

B)  20 min EOMOM 
Clean+clean and jerk (build every set or until max)

C) 5 Rounds For Time: (12 Min cap)

6 Ground to Overhead 135/95 ( snatch or Clean and jerk)
12 burpees 
200m Run

7/21

A) Snatch tech warm up
    Death stretch

B) EOMOM: 10 (5 Sets)
1 Jerk + 10 Dubs (From a Rack).
Start @ approx 50% and Build each Set to 85%

C1)  3 RFT:

20 HR push-ups
200m Run

-rest 3min-

C2) 3 RFT:

20 sit-ups
200m ROW

7/22


A) Dynamic Warm up


B) Back Squats 20-25min build to 1RM


C) 3 Rounds For Reps:
  • 1 Minute of max reps snatch @ 115/85
  • 1 Minute of max reps Box Jumps 24/20 – Games Std

Rest 1 Minute between Rounds
(Score will be total reps for all 3 Rounds. Note reps during rest)


7/23


A) Dynamic Warm up

B) Kettle bell boot Camp: 45sec of work, 3min rest
KB swings L
Kb swings R
Alt. goblet lunge
Torso twists
Push Press R
Push Press L
KB Flutter kicks



7/24

A) Warm up


B) Barbra 5rds(time each round, rest 3min between ea. rd)
20 Pull-ups

30 push-ups
40 sit-ups
50 squats