911 CrossFit

Monday

Happy birthday Julissa!

Strength WOD:
On the minute for 10 Minutes
Bench Press- 1 rep @ 85% of 1RM
then...
On the minute for 10 Minutes
Back Squat- 1 rep @ 85% of 1RM

WOD
"Fran"
21-15-9
Thruster (96/65)
Pull-ups



Tuesday

Strength WOD
3 Working Sets
3 Snatch Doubles (1 Snatch from ground, 1 Hang Snatch)


Coaching Notes:  Bar is dropped upon completion of Hang Snatch, reset for next repetition.  Barbell is NOT dropped after initial Snatch from ground, go directly to the hang.


WOD
Crossfit Games "Track Triplet" WOD


3 Rounds for time:
8 Split Snatch (115/75) Alternate Legs
7 Bar Muscle ups
400m Run


First Place (Mens) Event Winner Daniel Tyminski time: 08:03.2
First Place (Mens) Overall Winner Richard Froning time: 08:15.6
First Place (Womens) Event Winner Julie Foucher time: 08:49.1
First Place (Womens) Overall Winner Annie Thorisdottir: 10:11.8




Wednesday

Strength WOD:
None

WOD
Crossfit Games "MedBall-Handstand Pushup" WOD Modified
Three rounds for time:
8 Cleans
100 foot Barbell Carry (Zercher Style)
7 Parallette HSPU
100 Foot Barbell Carry (Zercher Style)
Rx: Barbell for the whole event 150/80
Time cap: 20 minutes

Finisher:
Tabata Hollow Rock

Thursday

Strength WOD:
On the minute for 10 minutes
Standing Overhead Press- 1 Rep @ 85% of 1RM
then...
On the minute for 10 minutes
Deadlift- 1 Rep @ 85% of 1RM

WOD
CrossFit Games "Sprint" WOD
Shuttle Sprint for time:
50 yard and back
100yard and back

then...

Five rounds for time
1 15ft Rope ascent
10m Overhead Lunge (45/25)


First Place (Mens) Event Winner Nate Schrader time: 00:42.0
First Place (Mens) Overall Winner Richard Froning time: 00:44.7
First Place (Womens) Event Winner Deborah Cordner Carson time: 00:46.1
First Place (Womens) Overall Winner Annie Thorisdottir: 00:50.3





Friday

Strength WOD
Pendlay Row
5x5
3x10 Ring Rows


WOD
CrossFit Games "Chipper" WOD Modified
10 OHS 155/105
10 Box Jump Overs
10 Thrusters 135/95
10 Power Clean 205/125
10 Toe to Bar
10 Burpee Muscle ups
10 Toe to Bar
10 Power Cleans 205/125
10 Thrusters 205/125
10 Box Jump Over
10 OHS
Time Cap: 25 Minutes