This week at 911 CrossFit 5/27-5/31

Monday

SWOD
None

WOD
"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.



Tuesday

SWOD

Five sets of:

-Three Position Clean (Floor, above knee, high hang) @70-85% of 1rm.

WOD
5 Minute AMRAP of:
4 Front Squats 155
8 HSPU

Rest two minutes then…

5 Minute AMRAP of:
8 Front Squats 115
8 Shoulder-to-Overhead 115




Wednesday

SWOD
EMOM for 5 minutes
-3 Dynamic Back Squat @ 70%

WOD
9-6-3
Muscle-ups
Snatch 115/75

Rest three minutes then...

5 Minute AMRAP of:
5 Toe-to-bar
10 Pull-ups
15 Wall Balls



Thursday

SWOD
Push Press
-6x3 Heavy intensity

WOD
2012 CrossFit Games Regional Event 5
21-15-9
Deadlift 315/205
Box Jump 30"/24"


Friday

SWOD
Snatch
-10x1 @ 85%

WOD
"Sprint Grace"
6 Rounds of:
5 Clean & Jerk 135/95
Sprint 100m

This week at 911 CrossFit 5/20-5/24

Monday

Keys 100 is an individual 100 mile ultramarathon or 6 runner 100 mile team relay.  Team Relentless, only 5 runners including our member Greg, finished 16 out of 100 overall and 5th in men's team relay.  The race starts in Key Largo at mile marker 100 and ends at the Most Southern Point.

Strength WOD
Front Squat
-1x5 @ 80%
-3x3 @ 85%
-1x3 @ 90%

WOD
For time:
21-15-9
Back Squat 225/135
Ring Dips

then...

Row 1200m



Tuesday

Coach Mike and fellow soldiers received 2nd place overall in the Army National Guard Regional Best Warrior Competition.  They competed in everything from Army knowledge, operations, physical endurance,  shooting, and performing many other procedures.

Strength WOD
Every Minute on the Minute for 7 Minutes
-2 Hang Snatches @ 80%

WOD
Three rounds of:
1 Minute ME Box Jumps
1 Minute ME Hang Clean to Push Press (Bodyweight/75% Bodyweight)
1 Minute ME KBS 53/35
1 Minute Rest




Wednesday

Strength WOD
Every Minute on the Minute for 5 Minutes
-Dynamic Back Squat @ 65%
then...
Strict Pull-ups
-4xME

WOD
Four rounds for time of:
Run 200m
10 Thrusters 95/65
15 Pull-ups



Thursday

Strength WOD
Clean & Jerk
-10x1 Progressively work up to a heavy single in small increments, starting at 70%

WOD
12 Minute AMRAP of:
5 Cleans 185/115
10 Barbell Burpees (5 each side)
5 HSPU
5 Toe-to-bar



Friday

Strength WOD
Bench Press
-5xME Bodyweight/75% BW

WOD
For time:
400m Run
100 Double-unders
50 HRPU
25 Wall Balls
50 HRPU
100 Double-unders
400m Run

This week at 911 CrossFit 5/13-5/17

Monday

Strength WOD
Back Squat
-1x5 @ 80% of 1rm
-1x5 @ 83%
-1x3 @ 85%
-1x3 @ 90% (Attempt to do more repetitions if possible)

WOD
CrossFit Games 2013 Regionals Event #6 (Slightly modified)
For time:
100 Double-unders
50 HSPU
40 Toes-to-bar
30 Shoulder-to-Overhead 160/100
20 Lunges with Barbell in front rack 160/100 (10 each leg)



Tuesday

Strength WOD
Clean Complex
Every Minute on the Minute for 7 Minutes:
-Clean Deadlift to Knee+Clean Deadlift to Power Position+Clean @ 80%

WOD
CrossFit Games 2013 Regionals Event #7
Four rounds for time of:
2 15' Rope Climbs
100ft Sprint
4 Squat Cleans (225/135)
100ft Sprint



Wednesday

Strength WOD

Snatch+Hang Snatch
5 Sets.  Start at 70% and increase by 5% every set.

WOD
CrossFit Games 2013 Regionals Event #1
"Jackie"
For time:
1000m Row
50 Thrusters 45/35
30 Pull-ups



Thursday

Strength WOD
Dynamic Back Squat (Speed)
-10x2 @ 60%. One minute rest max between sets.

WOD
CrossFit Games 2013 Regionals Event #4
For time:
100 Wall Balls
100 Chest-to-bar Pull-ups
100 Alternating Pistols (50 each)
100 Alternating One-arm DB Snatch (70/50) (50 reps each)



Friday

Strength WOD
Bench Press
-3x5 @ 80%
-2x3 @ 85%, 90%

WOD
For time:
Run 800m
50 KBS 53/35
Run 800m
50 Russian KBS 53/35

This week at 911 CrossFit 5/6-5/10

Monday

Strength WOD
Back Squat
-Add ten pounds to your 5rm from last week.
-2x3 @ New 5rm
-1x5 @ New 5rm
-1x4 @ New 3rm (Move over number numbers in the row)(Attempt)

WOD
4 Minute AMRAP:
-9 Thrusters 95/65
-9 Pull-ups

rest two minutes then...

10 Minute AMRAP:
-200m Run
-5 Overhead Squats 95/65
-10 KBS 53/35


Coaching Notes: Make it your goal to try to get at least 5 rounds the first AMRAP (a four minute "Fran")




Tuesday

Strength WOD
15 Minutes to find a new Clean 1rm

WOD
5 Rounds for time of:
5 Deadlifts 305/135
10 Burpees
15 Wall Balls



Wednesday

Strength WOD
15 Minutes to find a new Jerk 1rm (Can take out of rack)

WOD
"Danny"
20 Minute AMRAP:
30 Box Jumps
20 Push Press 115/75
30 Pull-ups


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
15 Minutes to find a new Snatch 1rm

WOD
5 Rounds of:
1 Minute ME Overhead Lunge 45/25
1 Minute ME Deficit Push-ups 45/25 (each hand on a plate)
1 Minute ME Sit-ups
1 Minute ME Row for calories
1 Minute Rest.


Friday

Congrats to Mike and Leanna Weiner on their wedding!

Strength WOD
-5x5 Heavy Pendlay Row

WOD
EMOM for 5 Minutes (Including 0:00)
Sprint 100m (Speed bump and back)

rest three minutes then...

12 Minute AMRAP of:
1 Rope Climb
3 Tire Flips
5 DB Ground-to-overhead (Rx: 1/3 BW)
10 Ball Slams