This week at 911 CrossFit 11/26-11/30

Monday

Strength WOD
Back Squat Max Effort
-5x3 (60%, 70%, 80%, 90%, 3rm***)
Bench Press Dynamic Effort
-6x3 @ 70%.  No more than one minute rest between sets.

WOD
12 Minute AMRAP
6 Strict Pull-ups
12 Push Presses 115/65
18 Barbell Lunges 115/65

then...
Sprint Row 200m


Coaching Notes: 3rm from last week +5lbs if 3rm is under 200lbs.  3rm from last week +10lbs if 3rm is over 200lbs.



Tuesday

Strength WOD
Clean Complex
4 Sets of the complex:
-5 Clean pulls, 5 Hang Power Cleans, 5 Front Squats
Use 60% of Clean 1rm

WOD
3 Rounds for total reps of:
1 minute max effort Burpee Box Jumps
1 minute max effort Push-ups
1 minute max effort DB Ground to Overhead 50/35

Coaching Notes: Clean pulls are NOT upright rows.  Perform as you would a clean.  The explosiveness of the hip movement sends the bar up.



Wednesday

WOD
"Paul"
Five rounds of:
50 Double unders
35 Knees to elbows
185 pound Overhead walk, 20 yards

GWOD

5x5 Ice cream makers

Done with control.  Progressions include raising your your knees

Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. He was engaged to be married with Lisa Esposito.



Thursday

Strength WOD
Back Squat Dynamic Effort
-10x2 @ 75% of 1rm
Close-grip Bench Press
-5x3 Heavy***


WOD
"Elizabeth"
21-15-9
Clean 135/95
Ring Dips


Coaching Notes: For every set performed, add 5 pounds to what you performed last week if under 200lbs.  Add ten pounds if over 200lbs if possible.


Friday

Strength WOD
Snatch Complex:
5 Sets of:
-Snatch, Hang Snatch, Overhead Squat
Heavy

WOD
3 Rounds of:
Partner Tire Flips 10 (each)
3 Rope Climbs
10 Deadlifts 245/115
10 Ball Slams
then...
800m Run Cash out

Thanksgiving hours

This Thanksgiving week, our gym hours will be modified as followed:

Wednesday 11/21 there will be no 7:30pm class.  

Thursday 11/22 there will only be one class at 10:30am.

Friday 11/23 there will only be two classes: 10:30am, and 4:30pm.

This week at 911 CrossFit 11/19-11/23

Monday

Strength WOD
Back Squat Max Effort
-Establish a 3rm.
Bench Press Dynamic Effort
-6x3 @ 65%.  No more than one minute rest between sets.

WOD
5 90 second rounds of:
10 HSPU buy in
Max Rep Front Squat 135/95
30 Second rest

rest 2 minutes then...

Tabata KB Snatch 53/35


Coaching notes: First round is the left arm, second round is the right, etc.


Tuesday

Strength WOD
Clean
-15 Minutes to establish a new 1rm

WOD
3 Rounds for time:
5 Muscle-ups
10 Cleans Rx=Bodyweight
800m Run


Wednesday

Strength WOD
Split Jerk
-5x2 (Work up to a heavy 2rm)

WOD

"Jim's Birthday WOD"
For time:
50 Deadlifts 185/115
50 Burpees
50 KBS 53/35

rest then...

15 Minute row for distance

Thursday

Strength WOD
Back Squat Dynamic Effort
-10x2 @ 70% of 1rm
Close-grip Bench Press
-5x3 Heavy

WOD

15 Minute AMRAP
5 OHS 115/75
15 Push Press 115/75
10 Box Jumps
20 Wall Balls

GWOD
60 Second L-sit hold.  Partition as needed.
Work on "Skin the Cat"





Friday

Strength WOD
Hang Snatch
-3x3 @ 70%
-2x2 @ 80%
-1x2 @ 90%
Pendlay Row
-5x5 Heavy

WOD
50-40-30-20-10
Squats
100m Sprint
Push-ups
100m Sprint

This week at 911 CrossFit 11/13-16

Tuesday

Strength WOD
Power Snatch
-3x3 (Heavy)
Snatch Balance
-3x1 (Heavy)

WOD
Five rounds for time:
10 Clean and Jerks 155/85
1 15' Rope Climb Legless



Wednesday

Strength WOD
Back Squat
-5x5 @ 80% of 1rm

WOD
5 Minute AMRAP
15 KBS 53/35
100m Sprint

rest three minutes then...

Five 90 second rounds of:
4 Deadlifts 365/205
Max Rep Ring Dips
30 second rest between rounds
Score= Number of ring dips

Coaching notes: If weight is scaled for deadlifts, you will perform 6 reps per round



Thursday

Strength WOD
Strict Press (Start at 65% then increase 5% every set)
-6x3
Push Press (Start with the last weight used on strict press, add 5-10lbs per set)
-6x3

WOD
21-15-9
Thrusters 95/65
Toe-to-Bar
Hang Power Clean 95/65
Box Jumps



Friday

Strength WOD
None

WOD
3 Rounds of:
50m Sprint
50m Backwards Run
50m Broad Jump
50m Backwards Run
Time cap: 15 Minutes

two minute rest then...

6 Minute AMRAP
10 Russian KBS 80/53
25m Farmer's Walk (Combined dumbbells= body weight)

two minute rest then...

6 Minute AMRAP
10 Hang Power Snatch 75/45
25m Overhead Walk
10 Overhead Squats 75/45

two minute rest then...

Row 1k

Veteran's Day Hours/WOD

This Veteran's Day Monday, we will only have two WODs, one at 10:30am, and 4:30pm.  In honor of our heroes, we will be doing the hero wod Murph. Service/Prior service members are encouraged to represent their branch.

"MURPH"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Athlete of the Month

November's athlete of the month are Blake and Jen!

Blake has made continual progress and always strives to complete WODs at Rx.  Blake doesn't let his size stop him from moving heavy weight and is one of our best and motivated athletes.  Breaking PRs is what Blake does best.

Jennifer has come a long way since she has joined our box.  She is now fit, strong, and has made tremendous form improvement across the board.  

This week at 911 CrossFit 11/5-11/9

Monday

Strength WOD
Back Squat
-12 Minutes to beat last weeks 2rm
Bench Press (Dynamic Effort)
-7x3 @ 65% One minute rest between sets.

WOD
For time:
15-10-5
-C2B Pull-ups
-Ring Dips
-Front Squats 185/115


Tuesday

Strength WOD
Snatch
-2-2-2-1-1-1 (Starting @ 65% of 1rm, increase by 5% per set)

WOD
EMOM for 5 minutes (Every minute on the Minute)
100m Sprint (Speed bump and back)

rest three minutes then...

8 Minute AMRAP
15 Wall Balls
10 Toe-to-Rings
15 Double Unders



Wednesday

Strength WOD
Ten Minutes of TGU
-As many sets of 4 (2 per arm) as possible.  Not for time.

WOD
"Jack"
20 Minute AMRAP
10 Push Press 115/85
10 KBS 80/53
10 Box Jumps

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin in survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.



Thursday

Strength WOD
Close-grip Bench Press (Max Effort)
-12 minutes to beat last weeks 1rm
Deadlift (Dynamic Effort)
-8x2 @ 70%.  Maximum rest of one minute between sets.

WOD
3 Rounds of the complex:
7 Barbell rows
7 Hang Power cleans
7 Front Squats
then...
3 Rounds of the complex:
7 Snatch-grip Romanian Deadlifts
7 Hang Power Snatch
7 Overhead Squats
Rx: 115/65

Coaching Notes:  Not for time.  Barbell can't be dropped until the 7th rep of the last exercise (front squat or overhead squat) is complete.  A barbell dropped mid set will not count.



Friday

Strength WOD
Tabata HSPU

WOD
"Fight Gone Cardio"
3 Rounds of:
1 Minute Row
1 Minute Bike
1 Minute Jump Rope
1 Minute Burpees
400m Run
Instead of 1 minute rest between rounds, Round 2 will begin at 7 minutes, and Round 3 will begin at 14 minutes.