Monday, May 28, 2012

This week at 911 CrossFit 5/28-6/1

MEMORIAL DAY WE WILL ONLY HAVE THE MORNING CROSSFIT AND BOOT CAMP CLASSES:
CrossFit: 6:30am, 7:30am, 8:30am, 10:30am
Boot camp: 5:30am, 9:30am

Monday


As per CrossFit Memorial Day Tradition, we will be doing the Hero workout "Murph" in honor of all the fallen soldiers who made the ultimate sacrifice for our great country.

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


Tuesday


SWOD
Hang Snatch
2x3 (70%)
2x3 (75%)
1x1 (80%)
1x1 (85%)

WOD
20 Minute Amrap
15 Hip Extensions
30 Yard Lunge
15 Toe-to-bar

2 minute rest then...

Tabata unanchored Sit-ups


Wednesday


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

WOD
5 Rounds for time:
30 SDHP+KBS 53/35
50/100/150/100/50 yard KB Run and Carry 

Coaching Notes: 25 minute time cap.  Dropped Kb during run is 5 burpee penalty.



Thursday


SWOD
Back Squat
1x5 (75%)
1x3 (85%)
1x1 (95%-max repetition attempt)
Deadlift 1x5 (85%)

WOD
For total time of:

25 Burpee buy in
then...
4 Rounds of:
10 Ring Dips
10 Deadlifts (RTG 345/255lbs, Rx 305/205lbs)
100m Backward Run


Friday


SWOD
Hang Clean
2x3 (70%)
2x3 (75%)
1x1 (80%)
1x1 (85%)

WOD
For time:
6 5 4 3 2 1...2 minute rest then...1 2 3 4 5 6 of:
Wall Slides
Clean and Jerk (RTG 20lbs over Body Weight, Rx Body weight)

Sunday, May 20, 2012

This week at 911 CrossFit 5/21-5/25

If you missed the Form Lab this weekend, feel free to check out the videos on our Facebook page "911 CrossFit."  There will be more in the future.


Monday


SWOD
Back Squat
3x3 (70%, 80%, 90%, last set is maximum repetition attempt)

WOD

For total working time:
  • Run 400m
  • -rest 2:00
  • Row 500m
  • -rest 2:00
  • Run 400m
  • -rest 1:30
  • Row 500m
  • -rest 1:30
  • Run 400m
  • -rest 1:00
  • Row 500m
Coaching Note:  These should be all out efforts.  Keep track of each round and is there is a greater than +5 second differential between any round there is a 25 Burpee penalty.  





Tuesday


SWOD
Hang Clean
3x3 (70%)
1x1 (75%)
1x1 (80%)

WOD
12 minute AMRAP
(Every time the bar is dropped, unless it is after all reps completed, 3 burpee penalty)
  •  (10) Front Squat
    • RTG: 185/155
    • RX: 165/135
    • Scaled: 145/115
  • (5) Shoulder to OH
  • (3) Tire Flips
then...
  • 100 DUs




Wednesday


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

WOD
4 Rounds for time:
(Triplet Sprint)
  • 5 Muscle Ups (Scaled: 15 Pull-ups, 15 Ring Dips)
  • 10 Deficit Deadlifts - 245/185
  • 15 GHD Situps
  • Sprint (50, 100, 150, 200 yards)
(25 minute time limit)



Thursday


SWOD
Hang Snatch

3x3 (70%)
1x1 (75%)
1x1 (80%)



Hero WOD: “Tommy V”
  • (21) 115 lb. Thruster
  • (12) 15ft Rope Climb
  • (15) 115 lb. Thruster
  • (9) 15ft Rope Climb
  • (9) 115 lb. Thruster
  • (6) 15ft Rope Climb
(25 minute cap)

Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in a training accident in Arizona, on Feb. 13.



Friday


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


WOD

7 min AMRAP Burpees
then...
5 Rounds for time of:
(25 minute time cap)
  • 40 Squats
  • 20 Chest to Bar Pull Ups (Scaled: 40 Pull Ups)
  • 15 Box Jumps
  • 10 HSPUs

Sunday, May 13, 2012

This week at 911 CrossFit 5/14-18

Monday


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

WOD
"Isabel"
For time:
30 Snatch 135lb
(Time cap: 7 minutes)
3 minute rest then...
"Karen"
150 Wall Ball Shots
(Time cap: 10 minutes)


Tuesday


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

WOD
5 Rounds for time:
20 Minute Cap
10 Double Unders
5 Back Extensions
3 Muscle-ups (scaled: 9 Pull-ups, 9 Ring Dips)
100 Yard Shuttle
(Time Cap: 20 minutes)

GWOD
Ring Invert
3x10
FWOD
3x10 Strict Toe-to-bar 8 minute cap


Wednesday


SWOD
Back Squat
3x5 (65%, 75%, 85%, last set is maximum repetition attempt)
Deadlift
1x5 (85%, maximum repetition attempt)

WOD
5 Rounds for time:
7 OHS (Rtg: Body Weight, Rx: 105/95) 
5 Ring HSPU/Parallette HSPU
(Time Cap: 25 Minutes)

FWOD
Tabata Bike Sprint


Thursday


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


WOD
For time:
400m Run
then...
21-15-9
Squat Clean and Jerk (RTG: bodyweight, Rx: 135/65)
Reps x 10ft Farmer Walk (RTG: 80lb dumbbell, Rx: 53, scale 35)
then...
400m Run

Coaches Notes:  For Farmer Walks confusion, First Round 21 x10= 210 ft, second 15 x 10=150ft, etc.


Friday


SWOD
Standing Overhead Press
3x5 (65%, 75%, 85%, last set is maximum repetition attempt)
Push Press
5x5 (Ramping, adding weight every set)

WOD
"The Clown"
100 yd Bear Crawl buy in
Then 3 rounds of:
3 Chest-to-bar Pull-ups
3 Hand-release push-ups
3 Box Jumps
3 Ring Dips
3 Burpees
Then finish with 3 minute Handstand hold (Cumulative)

Skill:
Rope Climbs

Sunday, May 6, 2012

This week at 911 CrossFit 5/7-5/11

In spirit of this year's CrossFit Games, this week we will be doing the official Regional Workouts.  The prescribed weight is the same as in the actual Regionals, however the time caps have been extended a few minutes.  Enjoy!
To see the demonstrations, click here: http://games.crossfit.com/workouts/regionals-individual

Monday


CrossFit Regional Individual Event 1
"Diane"
21-15-9
Deadlift (225, 115lbs)
Handstand push-ups
Time cap: 12 minutes


CrossFit Regional Individual Event 3
Four rounds for time:
10 One-arm dumbbell snatches (100/70lbs)
Sprint
Time cap: 12 minutes


Tuesday


Skill WOD
Pistols
Hang cleans

WOD

CrossFit Regional Individual Event 2
For time:
Row 2,000m
50 Pistol (one leg) squats (alternating, 25 each)
30 Hang cleans (225, 135lbs)
Time cap: 30 minutes



Wednesday


WOD
CrossFit Regional Individual Event 4
For time:
50 Back Squats (135/95lbs)
40 Pull-ups
30 Shoulder-to-overhead (135/95lbs)
50 Front Squats (85/65lbs)
40 Pull-ups
30 Shoulder-to-overhead (85/65lbs)
50 Overhead Squats (65/45lbs)
40 Pull-ups
30 Shoulder-to-overhead (65/45lbs)
Time cap: 35 minutes

FWOD
Tabata Planks


Thursday


WOD
CrossFit Regional Individual Event 5 Altered
Snatch Ladder with Double Unders
18 minute AMRAP:
Perform 20 Double Unders then one snatch.
Add 10 pounds to your snatch every round.  Take as many attempts as necessary to complete your snatch.  When you can no longer perform the snatch at X amount of weight, perform double-unders until time has ended.
Men start at 95lbs
Women start at 45lbs

FWOD
Barbell Rows
5x10


Friday


WOD
CrossFit Regional Individual Event 6
For time:
Three rounds of:
7 Deadlifts (345/225lbs)
7 Muscle-ups (Scaled: 7 pull-ups, 7 ring dips)
then,
Three rounds of:
21 Wall Ball Shots (20/14lbs at 10')
21 Toes to Bar
then,
100' Farmer carry (100/70lbs each hand)
28 Burpee box jumps
100' Farmer carry (100/70lbs each hand)
3 Muscle-ups
Time cap: 35 minutes

FWOD
60 Second L-Sit hold (break up if necessary, example: 3 sets of 20 seconds, 6 sets of 10 seconds)
60 Free Hand Stand hold (break up if necessary, example: 3 sets of 20 seconds, 6 sets of 10 seconds)