This week at 911 CrossFit 7/29-8/2

This weekend is RAID 4! We will be closed Saturday. We NEED Judges and Volunteers.

Monday

Strength WOD
EMOM for 8 Minutes
-Even Minute: 1 Squat Clean+2 Front Squats @ 80% of Clean
-Odd Minute: 1 Squat Clean+2 Jerks @ 80% of Clean
Back Squat
-3x10 @ 70%

WOD
5 Minute AMRAP
10 Wall Balls
20 Double-unders
10 Thrusters 95/65
Everytime you break on wall ball or thruster, 3 burpee penalty

One minute rest then...

Repeat.



Tuesday

Strength WOD
Bench Press
-4x5 @ 80%

WOD
2013 CrossFit Games WOD "The Cinco 1"
Three rounds for time of:
5 Deadlifts 405/265
10 Weighted One-Legged Squats (5 left leg, then switch 5 right leg) 53/35 KB
then...
80ft Handstand walk (scaled: 2 Minute total handstand hold)

Rich Froning: 4:05
Elisabeth Akinwale: 3.32



Wednesday

Strength WOD
Three Position Snatch (Floor, below knee, high-hang)
-5 Sets, heavy but flawless
Back Squat
-3x5 @ 65%

WOD
2013 CrossFit Games WOD "The Cinco 2"
Three rounds of:
5 Muscle-ups
5 Deficit HSPU
then...
90ft Overhead Walking Lunge 165/100

Rich Froning: 4:41
Talayna Fortunato: 6:47



Thursday

Strength WOD
Strict Press
-3x3 @ 85%
Push Press
-3x3 @ 105% of Strict 1rm

WOD
2013 CrossFit Games WOD "2007"
1000m Row
then...
5 Rounds of:
25 Pull-ups
7 Push Jerks (135/85)

Josh Bridges: 8:33
Valerie Voboril: 9:48



Friday

Strength WOD
15 Minutes to find Clean 1rm
Back Squat
12 Minutes to break last weeks 3rm (attempt)

WOD
Raid WOD. TBA.

This week at 911 CrossFit 7/22-7/26

Monday

Strength WOD
Squat Clean + 3 Push Presses @ 80% of Clean 1rm
-3x3 (1 set= 3 cleans and 9 push presses)
Back Squat
-3x10 @ 65%

WOD
For time:
5 OHS 135/95
5 Muscle-ups
10 Snatches 135/95
10 Chest-to-bar Pull-ups
15 Snatch Grip Deadlifts 135/95
15 Pull-ups
Row 1k



Tuesday

Strength WOD
Bench Press
-5x3 @ 70%, 75%, 80%, 85%, 90% (attempt)

WOD
6 Minute AMRAP of:
30 Overhead Lunges 45/25
15 Ring Dips

rest one minute then...

6 Minute AMRAP of:
30 Wall Balls
15 Double-unders



Wednesday

Strength WOD
Hang Squat Clean
-4x2 @ 70%
Back Squat
-3x5 @ 60%

WOD
10-9-8-7-6-5-4-3-2-1
Russian KBS 70/53
Strict Chin-ups (Supinated grip)



Thursday

Strength WOD
Strict Press
-3x1 @ 85%, 90%, 95%
Push Press
-3x3 @ 100%, 105%, 110% of Strict Press
Push Jerk
-1x5 @ 100% of Strict Press
Split Jerk
-1x1 @ 120% of Strict Press (attempt)

WOD
"Nancy"
5 Rounds for time of:
400m Run
15 OHS 95/65



Friday

Strength
Hang Squat Snatch
-4x2 @ 70%
Back Squat
-5x3 Starting at 75%, work up to a new 3rm

WOD
For time:
5 Rope Climbs
30 Overhead ball slams
30 Double-unders
20 Box Jumps
20 KBS 53/35
10 HSPU
10 Burpee Broad Jumps
200m Farmer's Walk (Combined dumbbells=bodyweight)

This week at 911 CrossFit 7/15-7/19

Monday

Strength WOD
High-Hang Snatch+2 OHS
-5 sets @ 70%
Back Squat
-5x5 @ 75%

WOD
8 Minute AMRAP
10 KBS 53/35
15 Wall Balls
*Stop and perform 3 Burpees on the top of every minute



Tuesday

Strength WOD
Three rounds not for time of:
-1 Strict Press+3 Push Press. Use 90% of Strict Press
-ME Ring Pull-ups

WOD
Three rounds for time of:
8 Snatches 60% of 1rm
7 Muscle-ups (Scaled: 21 Chest-to-bar Pull-ups, Beginner: 30 Ring Rows)
Run 400m



Wednesday

Strength WOD
High-hang Clean+2 Front Squats
-5 Sets @ 70%
Back Squat
-5x2 @ 65%

WOD
Five rounds of:
20 Mountain Climbers
50m Sprint
1 Rope Climb

then immediately...
Row 1600m or Bike 8 minutes



Thursday

Strength WOD
Split Jerk
1-1-1-1-1. Work up to a heavy jerk single.

WOD
4 Minute AMRAP of
7 HSPU
7 Box Jumps

rest one minute then...

4 Minute AMRAP of
14 Push Press 95/65
14 Pistols (7 per leg)

rest one minute then...

4 Minute AMRAP of
21 Double Unders
21 Burpees. Max vertical jump every rep.



Friday

Strength WOD
Below Knee Hang Squat Snatch
-4x2 @ 70%
Below Knee Hang Squat Clean
-4x2 @ 70%
Back Squat
-1x20 +5lbs from last week

WOD
Run 800m then:
21-15-9
Deadlift 225/155
Pull-up
then...
Run 800m

This week at 911 CrossFit 7/8-7/12

Monday

Strength WOD
Three rounds not for time of:
ME Bodyweight Bench Press
ME Strict Pull-up (Progression: jumping pull-up with 5 second descent, or ring row)

WOD
2012 CrossFit Games "Chipper"
For time:
10 OHS 155/105
10 Box Jump Overs
10 Thrusters 135/95
10 Power Cleans 205/125
10 Toes-to-bar
10 Burpee Muscle-ups
10 Toes-to-bar
10 Power Cleans 205/125
10 Thrusters 135/95
10 Box Jump Overs
10 OHS 155/105


Coaching Notes: For the jump overs, you are allowed to land on the box then step down to the other side.



Tuesday

Strength WOD
15 Minutes to work up to a heavy Clean & Jerk

WOD
Complete:
5 Minute Bike
5 Minute Row
5 Minute Jump Rope
800m Run



Wednesday

Strength WOD
Front Squat
-3x3 @ 80%, 85%, 90%
Back Squat
-1x20 @ 65% of 1rm (Unbroken)

WOD
Raid 3 "Finisher"
For time:
80 Russian KBS 70/53
60 Double-unders
40 Goblet Squats 70/53
30 HRPU
20 Cleans 225/155



Thursday

Strength WOD
Push Press
-5x5. Increase weight every set. Heavy intensity

WOD
12 Minute AMRAP of:
100m Sprint
10 HSPU
15 Ring Dips
20 Overhead Lunges 45/25 (10 per leg)



Friday

Strength WOD
15 Minutes to work up to a heavy Snatch

WOD
"Hope"
Three rounds of:
1 Minute ME Burpees
1 Minute ME Power Snatch 75/55
1 Minute ME Box Jumps 24"/20"
1 Minute ME Thruster 75/55
1 Minute ME Chest-to-bar Pull-ups
1 Minute Rest

4th of July Hours

On Thursday, July 4th, we will only have one class at 8:30am.
On Friday, July 5th, we will only have 10:30am and 6:30pm