Sunday, August 26, 2012

This week at 911 CrossFit 8/27-8/31

Monday


Strength WOD
Bench Press (Dynamic Effort)
-8x3 @ 55% of 1rm.  No more than one minute rest.
Back Squat (Max Effort)
-10 minutes to beat last weeks 3rm.

WOD
21-15-9
Deadlift (Rx: 275/185)
HSPU
HRPU



Tuesday


Strength WOD
5 sets of:
3 Cleans+1 Jerk
Intensity: Heavy

WOD
Five one minute rounds of:
10 Double-under Buy-in
As many Power Cleans as possible in remaining minute.
30 second rest after every round.
Rx: 115/65

Two minute rest then...

Three one minute rounds of:
10 Burpee Buy-in
As many Power Snatches as possible in remaining minute.
30 second rest after every round.
Rx: 115/65



Wednesday


Strength WOD
None

WOD
"Daniel"
For time:
50 Pull-ups
400 run
21 Thrusters 95/65
800m run
21 Thrusters 95/65
400m run
50 Pull-ups



"With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th, 2006. To Daniel's family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel. "



Thursday


Strength WOD
Floor Press (Max Effort)
-10 minutes to beat last weeks 3rm.
Back Squat (Dynamic Effort)
-10x2 @ 55% of 1rm.  No more than one minute rest.

WOD
6 Minute AMRAP of:
5 Toe-to-bar
10 DB Ground to Overhead (5 each arm)

then...

6 Minute AMRAP of:
10 Box Jumps
10 KBS
Rx: 53/35


Friday


Strength WOD
5x3 High Hang Snatch

WOD
4 Rounds of the following Barbell Complex:
5 Deadlifts
5 Barbell Rows
5 Hang Cleans
5 Front Squats
5 Push Presses
5 Back Squats
Note: Barbell can only be dropped after completion of the Back Squats
Rx: 135/95

Then...

Tabata Farmer's Walk with plates
Rx: 35/25







Monday, August 20, 2012

This week at 911 CrossFit 8/20-8/24

Monday


Strength WOD
Bench Press (Dynamic Effort)
-8x3 @ 50% of 1rm.  No more than one minute rest.
Back Squat (Max Effort)
-10 minutes to find a new 3rm

WOD
12 minute AMRAP of:
10 Burpee Box Jumps
10 Wall Balls
10 Toe-to-bar



Tuesday


Strength WOD
Snatch+Hang Snatch
-5x2 @ 70%
Snatch Balance
-3x1 for skill

WOD
3 rounds for time of:
4 TGU (2 each side)
10 KBS
10m Overhead lunge (with kettle bell)
10 KB Goblet Squat
10m Overhead lunge (with kettle bell)
10 KB Snatch (alternate arms)
10m Overhead lunge (with kettle bell)
10 KB Thruster (done with single kettle bell)
Rx: 53/35

Coaching notes:  For the Strength WOD, one set is two reps of: Snatch from the ground, return to hang position, not ground, perform hang snatch, rep complete.



Wednesday


Strength WOD
None


WOD
"Badger"
Three rounds for time of:
30 Squat cleans 95/65lbs
30 Pull-ups
Run 800m

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq last week.




Thursday


Strength WOD
Floor Press (Max Effort)
-10 minutes to find a new 3rm
Back Squat (Dynamic Effort)
-10x2 @ 50% of 1rm.  No more than one minute rest

WOD
7 minute AMRAP of:
15 Ring Dips
1 minute sprint row or sprint bike (Switch every round)

One minute rest then...

7 minute AMRAP of:
15 HSPU
1 minute sprint row or sprint bike (Switch every round)



Friday


Strength WOD

Clean+Hang Clean
-5x2 @ 70%
Clean Pull
-3x5 @ 110% of Clean 1rm

WOD
18 Minutes to get as far as possible:
Strongman Ladder:
1 Deadlift (1.5x Bodyweight)
1 Rope Ascent 15' (Remains one rep)
1 Tire Flip
30m Farmer Walk (Distance stays the same) Rx: 100/65 (Dumbbells each hand)

Every Round add one rep to Deadlift and Tire Flip.

Coaching notes:  Strength WOD is similar to Tuesday, however, with clean this time.  For the Strongman ladder, every round will remain 1 rope climb and a 50m Farmer Walk, however the rep scheme for the Deadlift and tire flip with be plus one.  For example, the second round you will perform two deadlifts and two tires flips, third round you will perform three deadlifts and three tires flips, etc.



Monday, August 13, 2012

This week at 911 CrossFit 8/13-8/17

Monday


Strength WOD
None

WOD
5 Rounds for time:
10 Chest-to-bar Pull-ups
20 Box Jumps
30 Sit-ups
250m Row




Tuesday

Strength WOD
3x3 of Snatch Complex:
Snatch+Hang Snatch+Overhead Squat

WOD
For time:
5 Clean & Strict Press
400m Run
5 Clean & Push Press
400m Run 
5 Clean & Jerk
400m Run
Rx: Body Weight

Coaching Notes: One set of the Snatch Complex would be to perform a snatch from the ground, return to hang position (instead of ground) and perform a hang snatch, then perform an overhead squat.  From the overhead squat, you touch and go to perform the next Snatch (Rep number two) without ever letting go of the bar.  The bar can be dropped after the third overhead squat.  That's one set.



Wednesday


Strength WOD
None

WOD
10 Minute AMRAP:
-1 minute of:
  5 Deadlift buy-in 255/155
  Remaining time finish with Double Unders
-1 minute of:
  Rest
Score= Number of Double Unders

then...

5 Minutes of:
-6 TGU buy-in (alternate arms) 53/35
-As many Wall Balls as possible in remaining time
Score=Number of Wall Balls

Total WOD Score= Number of Double Unders+ Number of Wall Balls

Skill WOD
5x2 Skin the Cat

Coaching Notes:  To clarify, its three TGUs per hand.



Thursday

Strength WOD
Front Squat 
-10 minutes to beat last weeks weight
Close-grip Bench Press
-10 minutes to beat last weeks weight

WOD
3 Rounds for time of:
15 Back Squats 95/65 (RTG: 135/95)
1 Rope Ascent 15'
15 Thrusters 95/65 (RTG: 135/95)
1 Rope Ascent 15'

Friday

Strength WOD
Hang Power Clean
5x3 @ 70%

WOD
4 Rounds for time of:
100m Farmer's Walk 53/35 (each hand)
10 KBS
10 HRPU
10 KB Snatch (Alternating Arms)

Coaching Notes:  To clarify, it's 5 KB Snatch per hand.



Sunday, August 5, 2012

Announcements


Remember this Friday, August 10th, we will only have morning classes available and Saturday we will be closed all day.  Best wishes to all Raid competitors and be smart and prepare right!

Also, this is Coach Allen's last week at 911 CrossFit before leaving to Florida State University!



This week at 911 CrossFit 8/6-8/10

Monday

Farewell Elliot, best wishes on your promotion and your 911 CrossFit family will miss you!


120806

Strength WOD
Close-Grip Bench Press
-Dynamic Effort (Speed)
-8x3 @ 55% of 1RM.  One minute rest between sets.
Front Squat
-Max Effort (Intensity)
-10 minutes to beat last weeks 1RM

WOD
10 min AMRAP
30ft Handstand walk or 15 HSPU
60 Dubs



Tuesday


120807

Strength WOD
Hang Power Clean
3x3
Heavy Intensity

WOD
"Fight Gone Bad"
5 Rounds of:
1 minute Wall Balls
1 minute Sumo Deadlift High Pull 75lbs
1 minute Box Jumps
1 minute Push Press 75lbs
1 minute Row (for calories)
1 minute Rest
Score= total number of reps after all 5 rounds



Wednesday


120808

Strength WOD
None

WOD
6 Rounds for time:
12 Shuttle Sprints (Spaced out by 10m-20m-30m)
5 Squat Cleans to Thruster (Rx: 115/75)
10 Burpees



Thursday


120809

Strength WOD
Close-grip Bench Press
-Max Effort (Intensity)
-10 minutes to beat last weeks 1RM
Front Squat
-Dynamic Effort (Speed)
-10x2 @ 55% of 1RM.  One minute rest between sets.

WOD
4 Rounds for time:
6 Muscle-ups
6 Box Jumps
24 OHS (Rx: 65/45)



Friday


120810

Strength WOD
Hang Snatch
3x3 [50%, 60%, 70% of 1RM]
Snatch-grip Deadlifts
3x5
Heavy intensity

WOD
9 Minute AMRAP
12 Pull-ups
12 Pistols (Alternating legs)
12 HRPU










Wednesday, August 1, 2012

Next week is the Raid Games!

Just a reminder that next week Friday, August 10th, we will be closed in the afternoon (morning classes still available) and Saturday, August 10th, we will be closed all day.  Come support the 17 911 CrossFit members competing!

For more information about Raid:
http://raid-games.com/