Monday

Strength WOD
Close-Grip Bench Press (Dynamic Effort)
-8x3 @ 60% of 1rm.  No more than one minute rest between sets.
Pause Back Squats
-4x5 (3 count pause) 10lbs more than last week.


WOD
12 minute AMRAP:
1 15' Rope Climb
2 Deadlifts
3 HSPU
4 Strict Pull-ups
5 Burpees

Deadlift Rx: 85% of 1rm



Tuesday

Strength WOD
Clean
-2x2 @ 70%
-2x2 @ 80%
-2x1 @ 90%

WOD
21-15-9
-Wall Ball 2-fer-1s
-Double unders
-Russian KB Swings

Rx: 80/53

Coaching Notes: Beginners, you may drop the ball on the 2-fer-1s but still must get in the extra squat.

Wednesday

Strength WOD
10 Minutes to work on TGU

WOD
"Fight Gone Worse"
Complete three rounds of 1 minute at each station.  Rest one minute between rounds.
-Thrusters 95lbs
-Power Snatch 95lbs
-Box Jump
-Push Press 95lbs
-Row for calories
-Rest

Gymnastic WOD
L-Sit
-Total hold of 90 seconds.  Break up as necessary.




Thursday

Strength WOD
Slight-Incline Bench Press (Max Effort)
-10 minutes to beat last weeks 1rm.
Back Squat (Dynamic Efort)
-10x3 @ 60% of 1rm.  No more than one minute rest between sets.

WOD
12 Minute AMRAP:
400m run buy-in
5 Chest-to-bar pull-ups
10 HRPU
15 Sit-ups
400m run cash out.

Coaching Notes: 400m run is done within the 10 minute AMRAP and done only once.  When the time is over, you must run another 400m.




Friday

Strength WOD
None

WOD
For Quality:
5x100m Sprints
1 minute rest in between sprints

then...
Four rounds for time of:
30m Zercher Walk
5 Clean and Jerks
30m Overhead Walk
5 Clean and Jerks
Rx: 115/65

This week at 911 CrossFit 9/17-9/21

Monday

Strength WOD
Close-Grip Bench Press (Dynamic Effort)
-8x3 @ 55% of 1rm.  No more than one minute rest between sets.
Pause Back Squats
-4x5 (3 count pause) 10lbs more than last week.


WOD
15 Minutes to complete:
400m run
30 Snatches
As many Double Unders as possible in remaining time

Score=Number of Double Unders
Rx: 95/65





Tuesday

Strength WOD
5 sets of:
-Two cleans + One Jerk (60%, 70%, 80%, 85%, 90%)

WOD

Three rounds for time of:
10 Deadlifts
15 Strict Pull-ups
30 Wall Balls

Rx: 315/205




Wednesday

Strength WOD
Pendlay Row
-5x5

WOD
"Ledesma"
20 Minute AMRAP:
5 Parallette HSPU
10 Toes through rings
15 Med ball Cleans



Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, Arizona, was shot and killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, Arizona. He is survived by his wife Sherry and sons Luciano and Elijo.




Thursday

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



WOD
12 minute AMRAP:
20 KBS
30 HRPU
20 Box Jumps
Rx: 53/35



Friday

Strength WOD:
None

WOD
Five rounds for time of:
21-18-15-12-9
DB Thrusters
100m Farmer's walk (Distance remains the same)
10-8-6-4-2
Muscle-ups
100m Sprint (Distance remains the same)
Rx: 50/30

Gymnastic WOD:
Skin the Cat

This week at 911 CrossFit 9/10-9/14

Monday

Strength WOD
Close-Grip Bench Press (Dynamic Effort)
-8x3 @ 50% of 1rm.  No more than one minute rest between sets.
Pause Back Squats
-4x5 (3 count pause)

WOD
12 Minute AMRAP:
5 Overhead Squats
10 Pull-ups
15 Box Jumps
Rx: 135/95

Coaching Notes:  Pause is done at a hair below parallel.



Tuesday

Strength WOD
5 sets of 3 reps of the complex:
Snatch pull, hang power snatch

WOD
21-15-9
Dubs
Burpees
Toe-to-bar
Wall balls

Never forget.  Tomorrow we will have a dedication WOD for this tragic day 11 years ago.

Wednesday

Strength WOD
None

WOD
6 Rounds for time:
"Never Forget"
9 Deadlifts
11 Ring Dips
Rx: 295/185

then...

Row one mile for time (1609m).



Thursday

Strength WOD
Slight-Incline Bench Press (Max Effort)
-10 minutes to establish 1rm.
Back Squat (Dynamic Efort)
-10x3 @ 50% of 1rm.  No more than one minute rest between sets.

WOD
1 Minute AMRAP:
Pistols (alternate legs)

One minute rest then...

8 Minute AMRAP:
15 Russian KBS (Eye-level)
15m Broad Jump
15 Thrusters
15m Broad Jump
Rx: 80/53 kb, 115/75 barbell

One minute rest then...

1 Minute AMRAP:
Overhead ball slams
or Hammer tire

Coaching Notes:  One 45lb plate under your bench for slight-incline.



Friday

Strength WOD
Power Clean
-1x9 @ 50%
-1x7 @ 60%
-1x5 @ 70%
-1x3 @ 80%
-1x1 @ 90%

WOD
4 Rounds for time of:
1 15ft rope ascent
2 TGU (each arm)
3 Muscle-ups
4 Wall Slides
5 Parallette HSPU
200m Sprint
Rx: 53/35

New Classes

This Saturday we will have an 8am Member's Only class added due to the overflow of the 10am class.

Also, Sunday, we will have Open Gym hours from 11am-1pm.  Feel free to work on any skills, or if you missed a workout that you wanted to do, etc.  There will be a coach present.

Tuesdays and Fridays there will be a 930am Advanced/Competitor class.  You must be endorsed by a coach to attend these classes which will involve proof of skill, strength, and conditioning.
These classes will also be available Tuesday night at 830pm, and Friday night at 730pm.

This week at 911 CrossFit 9/3-9/7

We will operate at regular gym hours this Labor Day-Monday September 3rd.

Monday

Strength WOD
Bench Press (Dynamic Effort)
-8x3 @ 60% of 1rm.  No more than one minute rest.
Back Squat (Max Effort)
-10 minutes to beat last weeks 3rm.

WOD
12 minute ladder
1 Thruster
15m Barbell Overhead walk
1 Back Squat
15m Barbell Overhead walk
5 Burpee Penalty every time barbell touches the floor.
Rx: 135/75

Overhead walk distance remains the same.  Add one rep to thrusters and back squats per round. For example, the second round will consist of two thrusters and two back squats.


Tuesday

Strength WOD
Hang Power Clean
5x3
Work up to a new 3rm

WOD
1 minute AMRAP
15' Rope climb

Rest two minutes...

3 Minute AMRAP
3 Squat Snatches
6 Overhead Ball Slams
Rx: 135/95

Rest two minutes...

5 Minute AMRAP
5 Deadlifts
5 Wall Balls
Rx: 365/225

Rest two minutes...

1 minute AMRAP
Sprint Row for distance



Wednesday

Strength WOD
None

WOD
"Danny"
As many rounds in 20 minutes of:
30 Box Jumps 24''
20 Push Press 115/65
30 Pull-ups

then...

Tabata Wall-runs


Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.



Thursday

Strength WOD
Floor Press (Max Effort)
-10 minutes to beat last weeks 3rm.
Back Squat (Dynamic Effort)
-10x2 @ 60% of 1rm.  No more than one minute rest.

WOD
10 Minute AMRAP
5 Squat Cleans
100m Sprint
10 KB Swings
Rx: 185/115, 53/35




Friday

Strength WOD
Hang Power Snatch
3x2 @ 60%
3x2 @ 70%
1x1 @ 80%
1x1 @ 85%

WOD
3 Rounds for time of:
400m KB Run
10 Ring Dips
10 Toe-to-bar
10 HSPU
10 Double-unders
Rx: 53/35

Then...

Flip a tire 50m