This week at 911 CrossFit 10/28-11/1

Monday

Strength
15 Minutes to attempt a new Back Squat 1rm

WOD
Four rounds for time of:
7 Power Snatches 135/95
14 Box Jumps
21 Wall Balls



Tuesday

Strength 
Three rounds not for time of:
5 Bench Press @ 80%
ME Strict Pull-ups

WOD
For time:
30-20-10
Double-unders
KBS 53/35
OHS 75/45 



Wednesday

Strength
EMOM for 7 Minutes
-2 Position Snatch (Floor+Hang) @ 75%

WOD
12 Minute AMRAP of:
Buy-in: Row or Run 400m
then...
8 Front Squats 80% of Bodyweight
8 HSPU
*Top of every minute perform 3 Burpees (Except during the buy-in)
Cash-out (at 12:00): Row or Run 400m (Opposite of what you did during the buy-in)



Thursday

Strength
Clean & Jerk
-5x2 @ 60%, 65%, 70%, 75%, 80%

WOD
"Danny" Hero WOD
20 Minute AMRAP of:
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.
 


Friday

Strength
Overhead Squat
-3x5 @ 85% of Snatch 1rm
Back Squat
-3x5 @ 80% of 1rm

WOD
Complete the Chipper for time:
2 Rope Climbs
200m Farmers Walk (Combined weight=bodyweight/woman=75% of bodyweight) (Speed bump and back twice)
20 KB Snatch 70/53 (10 per arm)
20 Wall Balls
20 Deadlifts 60% of 1rm
20 Med Ball Slams
20 Russian KBS 70/53
20m Tire Flip

Time Cap: 25 Minutes

Barbells for Boobs this Saturday!

This Saturday we are hosting Barbells for Boobs to raise money for Mammograms In Action!

What to know: Saturday 10am. Wear Pink. Be ready for "Grace." 30 Clean and Jerks for time.

Event is free of course but you can bring any amount to donate!

This week at 911 CrossFit 10/21-10/25

Monday

Strength
Clean & Jerk
-1x2 @ 80%
-1x2 @ 85%
-1x1 @ 90%
Back Squat
-1x3 @ 85%
-2x2 @ 90%

WOD
"Running Fran"
21-15-9
400m run
Thrusters 95/65
Pull-ups



Tuesday

Strength
3-Position Snatch
-2 sets @ 65%
-2 sets @ 75%

WOD
5 Minute AMRAP of:
5 Deadlifts (Guys: 1.5x bodyweight Gals: 1x Bodyweight)
10 Barbell Burpees (5 each side)

rest two minutes then...

5 Minute AMRAP of:
5 Russian KBS 70/53
10 Burpee Broad Jumps



Wednesday

Strength
EMOM for 5 Minutes
-Clean from Floor+Hang Clean @ 75%
EMOM for 5 Minutes
-Speed Deadlift, 3 reps @ 65%

WOD
14 Minute AMRAP of:
3 Muscle-ups
6 HSPU
9 Toe-to-Bar
12 HRPU
15 Sit-ups



Thursday

Strength
None

WOD
Three rounds for technique of:
4 TGU 53/35 (2 per side)
8 Lateral Box Jumps (Use low boxes. If 3 Months and Under, do standard Box jumps. 4 left, 4 right)
8 DB Thursters 45/25
Then three attempts at as many unbroken double-unders as possible (every round)

rest then...

EMOM for 6 Minutes (Including 0:00 and 6:00)
Sprint 100m (Speed bump and back)

Coaching notes: First part of the WOD is high skill/technical. Take your time and do it correctly. Should be performed at around 70% your noraml WOD speed. You'll be sprinting nearly half a mile the second WOD.



Friday

Strength
15 Minutes to find a a Max Hang Snatch

WOD
For time:
800m Run
1 Rope Climb
5 Hang Cleans 135/95
10 Wall Balls
2 Rope Climbs
10 Hang Cleans 135/95
20 Wall Balls
3 Rope Climbs
15 Hang Cleans 135/95
30 Wall Balls
50 foot Tire Flip

This week at 911 CrossFit 10/14-10/18

Monday

Strength
Clean & Jerk
-2x2 @ 80%
-2x1 @ 85%
Back Squat
-3x3 @ 88%

WOD
Xtreme Top Box WOD
12 Minute AMRAP of:
10 Push Press 75/45
10 Stationary Barbell Lunge, Front Rack 75/45 (10 Total steps)
100m Sprint



Tuesday

Strength
EMOM for 6 Minutes
-2 Snatches @ 75%

WOD
Xtreme Top Box WOD
4 Minutes ME KBS 53/35
1 Minute Rest
4 Minutes ME Box Jump Overs
1 Minute Rest
4 Minutes ME Wall Balls
1 Minute Rest
4 Minutes ME Pull-ups
Score=Total reps



Wednesday

Strength
3-position Clean
-2 sets @ 65%
-2 sets @ 75%
Back Squat (Speed)
-5x3 @ 60%

WOD
Xtreme Top Box WOD
12 Minute AMRAP of:
10 Snatches 135/95
10 Cleans 135/95
5 Bar Muscle-ups



Thursday

Strength
Push Press
-5x5

WOD
Two Xtreme Top Box WODS
7 Minute AMRAP of:
200 Double Unders
As many Overhead Squats as possible with remaining time 95/65

rest two minutes then...

7 Minute AMRAP of:
80 KB Snatch 53/35
As many Back Squats as possible with remaining time 135/95 (No racks)



Friday

Strength
15 Minutes to find Max Hang Clean

WOD
4 Rounds for time of:
400m Run
5 Deadlifts 275/155
10 HSPU
15 Russian KBS 70/53

This week at 911 CrossFit 10/7-10/11

Monday

Strength
Clean
-1x3 @ 75%
-2x2 @ 80%
-1x1 @ 85%
Back Squat
-3x4 @ 85%

WOD
18-12-6
Burpee Box Jump Over
Single Arm KB Overhead Squat 70/53 (total reps)
Pistol Squat (total reps)



Tuesday

Strength
4 sets of:
6 Bench Press @ 78%
6 Pendlay Row (Heavy but perfect)

WOD
Three rounds of:
1 Minute ME Row for calories
1 Minute ME Dubs
1 Minute ME Russian KBS 70/53
1 Minute ME Bike high gear
1 Minute Rest



Wednesday

Strength
Snatch
-1x3 @ 75%
-2x2 @ 80%
-1x1 @ 85%

WOD
For time:
25 Toes-to-to-bar Buy in then...
Three rounds of:
15 Deadlifts 235/155
15 Back Squats 235/155 (No racks)



Thursday

Strength
Clean + 2 Jerk
-2 sets @ 70%
-3 sets @ 75%

WOD
6 Minute AMRAP of:
1 Rope Climb
3 Barbell Burpees (Both sides=1 rep)
5 Shoulder-to-Overhead 135/95

rest two minutes then...

6 Minute AMRAP of:
7 Chest-to-bar Pull-ups
7 HSPU



Friday

Strength
EMOM for 5 Minutes
-2 Hang Power Snatch @ 60%
Front Squat
-3x5 @ 78%

WOD
12 Minute AMRAP of:
200m Suicide Sprint
Tire Flip (As heavy as possible)
3 Hang Snatch (50% of max)
5 Clusters (115/75)







Competition WODS

Throughout the whole week, short metcons performed at moderate intensity. Nothing risky, or new. Strength work shouldn't be anything more than 60% of 1rm. Take Friday completely off. No new exercises. Use this week to focus on form, anything you might be worried about, and lots of mobility work/staying fresh. Drink plenty of water and don't eat anything you don't normally eat. This week is to PREPARE. You aren't going to get any stronger/more fit this week, use it for recovery, freshening up, strategy, refining skill. When the WODs are released, run through the strategy, practice if you want but at low intensity.

Saturday's In House Competition

T

his Saturday we will be hosting an in-house competition WOD for our members. Here are the WODs!




Wod #1 “Burnout”

With an 8 minute timer…

Scaled
(Women)
-60 Russian Kettle Bell Swings (25 lbs)
-60 Jump Rope Singles
-30 Goblet Squats (25 lbs)
-30 Hand Release Push Ups
-As many Squat Cleans as possible in the remaining time. (65 lbs)

(Men)
-60 Russian Kettle Bell Swings (35 lbs)
-60 Jump Rope Singles
-30 Goblet Squats (35 lbs)
-30 Hand Release Push Ups
-As many Squat Cleans as possible in the remaining time. (95 lbs)

Rx
(Women)
-60 Russian Kettle Bell Swings (35 lbs)
-60 Jump Rope Double Unders
-30 Goblet Squats (35 lbs)
-30 Hand Release Push Ups
-As many Squat Cleans as possible in the remaining time. (95 lbs)

(Men)
-60 Russian Kettle Bell Swings (53 lbs)
-60 Jump Rope Double Unders
-30 Goblet Squats (53 lbs)
-30 Hand Release Push Ups
-As many Squat Cleans as possible in the remaining time. (135 lbs)







Wod #2 “The Destroyer”

7 Minute Time Clock

Scaled
(Women)
15 Burpee Buy-in
Then complete an AMRAP of the following…
10 Thrusters (45 lbs)
10 Ring Rows
10 Box Step ups (20”)

(Men)
15 Burpee Buy-in
Then complete an AMRAP of the following…
10 Thrusters (65 lbs)
10 Pull-Ups (Jumping Pull-Ups ARE allowed. But if done, must pay a 5 second penalty.)
10 Box Jumps (20”)

Rx
(Women)
15 Burpee Buy-in
Then complete an AMRAP of the following…
10 Thrusters (65 lbs)
10 Pull-Ups
10 Box Jumps (20”)

(Men)
15 Burpee Buy-in
Then complete an AMRAP of the following…
10 Thrusters (95 lbs)
10 Chest To Bar Pull-ups
10 Box Jumps (24”)