This week at 911 CrossFit 4/30-5/4

Monday

SWOD
Standing Overhead Press
1x5 (@ 75%)
1x3 (@ 85%)
1x1 (@95% max rep attempt)

WOD
"High Octane"
5 Rounds for Time (9 minute cap):
30 Double Unders
15 Goblet Squats (RTG 70lb Dumbbell, RX 53lb kb, Scale 35lb kb)
5 Shoulder to Overhead (135/115/105)

Rest 90 seconds then...

9 Minute Cap
"Diane"
21-15-9
Deadlift 225/155
HSPU


Tuesday

SWOD
Hang Power Clean
3x5 (@ 60%)
2x3 (@ 70%)

WOD
For time (12 minute cap):
100 yard shuttle run
30 Toe to Bar
40 yard Crab Walk
15 Thrusters 115/95
40 yard Bear Crawl
15 Hand release Push ups
40 yard Farmer Walk (RTG-70, Rx-53, Scale-35)
15 Chest to Bar Pull-ups


Wednesday

SWOD
Death by Back Squat (50-60% of 1RM)

WOD
9 Minute Amrap:
7 Deadlift 225/155
7 Lateral Barbell Burpees
7 Box Jump


Thursday

"Nicole"
20 Minute Amrap:
Run 400m
Max rep Pull-ups

FWOD
Tabata-Back Extensions/GHD
Tabata- Monkey Man (One hand pull-up bar hold)


Friday

SWOD
Hang Power Snatch

3x5 (@ 60%)
2x3 (@ 70%)

WOD

Run:
10k Rx
5k Scale

Due to the RAID games, Friday there will be NO 8:30, 9:30, 10:30 CrossFit and 9:30 Boot Camp.  We Apologize for the inconvenience and normal evening classes will still resume.  


Monday

SWOD
Back Squat
3x5 (65%, 75%, 85%, last set is maximum repetition attempt)

WOD
"Pheezy"
Three round for time of:
5 Front Squats 165/95
18 Pull-ups
5 Deadlift 225/155
18 Toe-to-bar
5 Push Jerk 165/95
18 Hand release push-ups

U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, FL, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, died on May 18, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife, Ashton, father Mike and stepmother Tammy, mother Rosmari Kruger, and brothers Tyler, Kyle and Ryan Nordyke.

Tuesday

SWOD
Standing Overhead Press
3x3 (70%, 80%, 90%, last set is maximum repetition attempt)

WOD
5 Rounds for time:
50ft barbell overhead walking lunge Rx: 45lb bar
21 Burpees
200m run


Wednesday

SWOD
Hang Clean
5x3

WOD
For time:
Run 800m

10 rounds of the couplet:
10 Pull-ups
10 Ring dips

Run 800m


Thursday

WOD
Three rounds for time of:
200m Run
100m row
50 Double-Unders
40 Sit ups
30 Broad Jumps

FWOD
20 Skin the Cat


Friday

WOD
Five rounds for time of:
25 yard handstand walk
50 squats

FWOD
Tabata Planks
Tabata Dive Bomber Push Ups

This week at 911 CrossFit 4/16-4/20

Monday

SWOD
Front Squat
5x3 (80%)

WOD
"Nancy"
5 Rounds for Time:
400m Run
15 OHS 95/65

Coaching Notes:  Chest high, elbows high on the front squat.  OHS, remember shoulders up and actively press up during the WHOLE lift.

Tuesday

SWOD
Hang Power Clean
3x3

WOD
5 Rounds:
2 Rope Climb 15ft
5 Snatch 95/65 (Add 10 lbs every round, 105, 115, etc...)
15 Box Jumps

Skill
Ring extensions, muscle-ups, progressions

Wednesday

SWOD
Bench Press
1x5 (75%)
1x3 (85%)
1x1 (95% max repetition attempt)

WOD
15 min Amrap
5 Ring Dips
5 Chest 2 Bar pull ups
5 Body-weight dead lift

5 Minute Amrap
10 Steps Barbell Lunge Rx: 95/65 (10 each leg)
10 Barbell Burpees (5 each side)


Thursday
35 minute time cap
2 mile Run
1000 Jump Rope
800m Run
250 Jump Rope

Friday
WOD
"Bear Complex"
5 rounds not for time.  Attempt to increase weight each set.
7 times through following cycle equals one round, bar never rests on the ground till all 7 cycles are complete:

• Power Clean
• Front Squat
• Push Press
• Back Squat
• Push Press

Rx: Start at 95/65 RTG: Start at 115/85 Bear Mode: Start at 135

ASWOD
Pendlay Row
5x10

Coaching notes:  Don't drop the bar till you finished!

This week at 911 CrossFit 4/9-4/13

Monday

SWOD
Standing Overhead Press
3x5 (65%, 75%, 85%, last set is maximum repetition attempt

WOD
3 Minute AMRAP
-5 Thrusters Rx: 135/95
-30 In place Overhead Lunges 45/25 Plate

       2 minute rest then...

1 Minute AMRAP
-Overhead Squat 45/25 Plate

       2 minute rest then...

5 Rounds for time:
-15 SDHP Barbell Rx: 135/95
-15 KBS Rx: 53/35

Coaching notes:  Add 5 pounds to your Standing Overhead Press working max and use those new percents.  During the SDHP, use momentum and accelerate bar speed for an easier high pull.


Tuesday

WOD
"Lynne"
5 rounds for max reps of:
Body weight Bench Press
Pull-ups

Assistant Strength WOD
5x8-10 Floor Press

Coaching notes:  The WOD isn't for time.  Take as much time between sets and exercises as needed.  Assistant Strength WODs are to help further your strength gains with leftover time.  If you run out of time and don't have time for it, it's not the end of the world.


Wednesday

SWOD
Deadlift
1x5 (75%)
1x3 (85%)
1x1 (95%, max repetition attempt)

WOD
2 Rounds for time of:
50m Farmer's Walk Rx: 53/35 RTG: 95/65 Barbell (per hand)
20 HSPU
30 Bodyweight Deadlift
20 Wall Ball
30 Med Ball Sit ups
500 Singles Jump Rope


Thursday

WOD
"Abbate"
Run 1 Mile
21 Clean and Jerk Rx: 155lbs
Run 800m
21 Clean and Jerk Rx: 155lbs
Run 1 Mile

Assistant Strength WOD
Clean pulls
5x3-5

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.


Friday

SWOD
Back Squat
Deload week
3x5 (40%, 50%, 60%)

GWOD
5 Minute AMRAP
Pull-ups

Tabata
Toe-to-bar

Tabata
Wall Run

2 minute Hand Stand Hold
10 Second Rest
30 Second L-Sit Hold
10 Second Rest
2 minute Hand Stand Hold

10 Second Rest
30 Second L-Sit Hold
10 Second Rest
2 minute Hand Stand Hold

FWOD
250 Sit-ups for time and fun


Coaching notes:  Deload week is giving you a bit of rest and recovery from back squat.  Take advantage of this to work on form and depth.  Next week will begin the new strength cycle where you add 10 pounds to your working max.

This week at 911 CrossFit 4/2-4/6

Monday

SWOD
Back Squat
1x20 Widow maker (Use 10lbs more than previous widow maker)

WOD
"Gator"
8 Rounds for time of:
5 Front Squat Rx: 185/135
26 Ring Push-ups

U.S. Army Specialist Christopher "Gator" Gathercole, 21, of Santa Rosa, California, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan. He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines.


Tuesday

SWOD
Deadlift
3x3 (70%, 80%, 90% of 1RM, last set is Maximum repetition attempt)

WOD
5 Rounds for time of:
20 Double Unders
15 Box Jumps
10 Monkey Bar Burpees
5 TGU (each arm)


Wednesday

SWOD
Hang Power Cleans
3-3-3-3-3 (Work up to a new 3RM)

WOD
3 Rounds for time of:
Run 800m
4 15ft Rope Climb
8 GHD Sit-ups
12 Toe to Ring
16 Squat Cleans Rx 105/65 RTG 155/105


Thursday 

SWOD
Bench Press
3x3 (70%, 80%, 90% of 1RM, last set is Maximum repetition attempt)

WOD
"Fran Revisited"
15 Minute AMRAP Ladder:
1 Thruster Rx 95/65
1 Pull-up
2 Thrusters
2 Pull-ups
3 Thrusters
3 Pull-ups
4...
4...
add one rep to every round till time is reached.

Skill:  Muscle ups


Friday

WOD

8 50m Sprints

then...

8 min Bike Sprint
8 min Row
2 Mile Run for time

Skill:  Double Unders