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Tuesday, November 26, 2013
Sunday, November 24, 2013
This week at 911 CrossFit 11/25-11/29
Thanksgiving Hours:
Thursday 830am only
Friday 530am, 930am Boot Camp (no 630pm), 630am & 830am CrossFit only
Monday
Strength
Back Squat
-1x5 @ 80%
-3x3 @ 85%
-1x3 @ 90%
WOD
5 Minute AMRAP of:
1 Rope Climb
5 Deadlifts (Rx: 70% of 1rm)
10 Barbell Burpees (5 per side)
rest two minutes then...
5 Minute AMRAP of:
7 Thrusters 95/65
7 Box Jumps
Tuesday
Strength
Snatch Complex:
2 Snatch-Grip Deadlift+Hang Snatch+High Hang Snatch+OHS with 3 second hold at the bottom
-3 Sets @ 70%
-2 sets @ 80%
WOD
For time:
Run 400m
50 Russian KBS 70/53
40 Wall Balls
30 Russian KBS 70/53
20 Wall Balls
10 Russian KBS 70/53
10 Wall Balls
Run 400m
Wednesday
Strength
EMOM for 10 Minutes (Including 0:00)
Even Minute: 3 Hang Power Cleans 75%
Odd Minute: 1 Power Clean+3 Jerks
WOD
Three rounds of:
1 Minute ME Row for calories
1 Minute ME Box Jumps
1 Minute ME Double Unders
1 Minute ME Knee-to-elbow
1 Minute Rest
Thursday
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Strength
12 Minutes to work heavy TGU
WOD
For time:
200m Partner Barbell Farmers Walk Buy-in 135/95 (Must hold by the outside of barbell)
then...
Three rounds:
One partner must perform 20 Pull-ups. Other partner performs Burpees until partner competes pull-ups.
Three rounds:
One Partner runs 200m. Other partner performs handstand push ups until partner completes run. If you get burnt out on handstand push ups, hold handstand still partner returns.
then...
Complete 30 total Snatches 115/75, switching every three reps. Partner rests while other partner performs three snatches.
Friday
Strength
Four rounds not for time of:
8 Bench Press 70%
8 Pendlay Row (Heavy)
WOD
For time:
Run 800m
30 HRPU
15 Clusters 135/95
Run 400m
20 HRPU
10 Clusters 135/95
Run 200m
10 HRPU
5 Clusters 135/95
Road to Regionals 2014
Monday
I-
Clean & Jerk
-2x2 @ 70%
-2x2 @ 75%
-1x2 @ 80%
-1x2 @ 85%
Back Squat
-4x3 @ 88%
II-
Five rounds of:
2 Rope Climb
5 Deadlifts (Rx: 70% of 1rm)
10 Barbell Burpees (5 per side)
Rest 45 seconds
Rest five minutes then Row 1k
Tuesday
I-
Hang Snatch
-3x3 @ 65%
-3x2 @ 70%
-2x1 @ 75%
Push Press
-3x5 Heavy Intensity
Butterfly or Kipping Pull-up Practice 10 minutes
II-
For time:
50 Wall Balls
10 Snatches 95/65
40 Wall Balls
10 Snatches 115/75
30 Wall Balls
10 Snatches 135/95
Wednesday
I-
Skill work, dedicate to working on weakness movements at either 40-60% or bodyweight movements. Low intensity.
II-
Rest Day.
Thursday
I-
3-Position Snatch
-2 sets @ 70%
-2 sets @ 75%
-1 set @ 80%
-1 set @ 85%
Every Minute on the Minute for 7 Minutes (Including 0:00)
2-Position Clean (Floor, knee)+Jerk @ 75% of Best Clean
II-
5 rounds of:
5 Burpees
10 Box Jump Overs
Rest 30 seconds.
rest 5-10 minutes then...
8 Minute AMRAP of:
3 Muscle-ups
6 Deficit HSPU
9 KBS 53/35
Friday
I-
Front Squat
-3x5 @ 80%
Back Squat
-2x10 @ 65%
Strict Pull-ups
-4xfailure
II-
5 Minute AMRAP of:
15 Thrusters 100/65
15 Chest-to-Bar Pull-ups
rest five minutes then...
Row
6x250m Work Rest Ratio 2:1 (If it takes you 1 minute, you rest 30 seconds, etc.)
Thursday 830am only
Friday 530am, 930am Boot Camp (no 630pm), 630am & 830am CrossFit only
Monday
Strength
Back Squat
-1x5 @ 80%
-3x3 @ 85%
-1x3 @ 90%
WOD
5 Minute AMRAP of:
1 Rope Climb
5 Deadlifts (Rx: 70% of 1rm)
10 Barbell Burpees (5 per side)
rest two minutes then...
5 Minute AMRAP of:
7 Thrusters 95/65
7 Box Jumps
Tuesday
Strength
Snatch Complex:
2 Snatch-Grip Deadlift+Hang Snatch+High Hang Snatch+OHS with 3 second hold at the bottom
-3 Sets @ 70%
-2 sets @ 80%
WOD
For time:
Run 400m
50 Russian KBS 70/53
40 Wall Balls
30 Russian KBS 70/53
20 Wall Balls
10 Russian KBS 70/53
10 Wall Balls
Run 400m
Wednesday
Strength
EMOM for 10 Minutes (Including 0:00)
Even Minute: 3 Hang Power Cleans 75%
Odd Minute: 1 Power Clean+3 Jerks
WOD
Three rounds of:
1 Minute ME Row for calories
1 Minute ME Box Jumps
1 Minute ME Double Unders
1 Minute ME Knee-to-elbow
1 Minute Rest
Thursday
.jpeg)
Strength
12 Minutes to work heavy TGU
WOD
For time:
200m Partner Barbell Farmers Walk Buy-in 135/95 (Must hold by the outside of barbell)
then...
Three rounds:
One partner must perform 20 Pull-ups. Other partner performs Burpees until partner competes pull-ups.
Three rounds:
One Partner runs 200m. Other partner performs handstand push ups until partner completes run. If you get burnt out on handstand push ups, hold handstand still partner returns.
then...
Complete 30 total Snatches 115/75, switching every three reps. Partner rests while other partner performs three snatches.
Friday
Strength
Four rounds not for time of:
8 Bench Press 70%
8 Pendlay Row (Heavy)
WOD
For time:
Run 800m
30 HRPU
15 Clusters 135/95
Run 400m
20 HRPU
10 Clusters 135/95
Run 200m
10 HRPU
5 Clusters 135/95
Road to Regionals 2014
Monday
I-
Clean & Jerk
-2x2 @ 70%
-2x2 @ 75%
-1x2 @ 80%
-1x2 @ 85%
Back Squat
-4x3 @ 88%
II-
Five rounds of:
2 Rope Climb
5 Deadlifts (Rx: 70% of 1rm)
10 Barbell Burpees (5 per side)
Rest 45 seconds
Rest five minutes then Row 1k
Tuesday
I-
Hang Snatch
-3x3 @ 65%
-3x2 @ 70%
-2x1 @ 75%
Push Press
-3x5 Heavy Intensity
Butterfly or Kipping Pull-up Practice 10 minutes
II-
For time:
50 Wall Balls
10 Snatches 95/65
40 Wall Balls
10 Snatches 115/75
30 Wall Balls
10 Snatches 135/95
Wednesday
I-
Skill work, dedicate to working on weakness movements at either 40-60% or bodyweight movements. Low intensity.
II-
Rest Day.
Thursday
I-
3-Position Snatch
-2 sets @ 70%
-2 sets @ 75%
-1 set @ 80%
-1 set @ 85%
Every Minute on the Minute for 7 Minutes (Including 0:00)
2-Position Clean (Floor, knee)+Jerk @ 75% of Best Clean
II-
5 rounds of:
5 Burpees
10 Box Jump Overs
Rest 30 seconds.
rest 5-10 minutes then...
8 Minute AMRAP of:
3 Muscle-ups
6 Deficit HSPU
9 KBS 53/35
Friday
I-
Front Squat
-3x5 @ 80%
Back Squat
-2x10 @ 65%
Strict Pull-ups
-4xfailure
II-
5 Minute AMRAP of:
15 Thrusters 100/65
15 Chest-to-Bar Pull-ups
rest five minutes then...
Row
6x250m Work Rest Ratio 2:1 (If it takes you 1 minute, you rest 30 seconds, etc.)
Sunday, November 17, 2013
This week at 911 CrossFit 11/18-11/23
Monday
Strength
Back Squat
-5x5 @ 80%
WOD
3 Minute AMRAP of:
3 Power Cleans 155/105
6 Push-ups
9 Air Squats
rest one minute then...
3 Minute AMRAP of:
3 Front Squats 155/105
6 HRPU
9 Burpees
rest one minute then...
3 Minute AMRAP of:
3 Deadlifts 245/195
6 HSPU
9 Broad Jumps
Tuesday
Strength
Clean & Jerk
-1x3 @ 75%
-2x2 @ 80%
-1x1 @ 85%
-1x1 @ Heavy Single
WOD
"Helen"
Three rounds for time of:
400m Run
21 KBS 53/35
12 Pull-ups
Wednesday
.JPG)
Strength
EMOM for 6 Minutes:
Snatch Complex:
2 Snatches (Tounch 'n go) + 3 OHS @ 65%
rest then..
Back Squat (Speed)
-5x2 @ 70%
WOD
12 Minute AMRAP of:
100m Sprint
1 Rope Climb
20 Overhead Lunges (10 per leg) 45/25
20 Wall Balls
Thursday
Strength
Four rounds not for time of:
5 Push Press @ 75% of Jerk Max
Strict Pull-ups till failure (Scaled: Ring Row till failure, feet on box)
WOD
Five rounds for time of:
20 KB Snatches (10 per arm) 53/35
10 Ring Dips
20 Double-Unders
10 Toe-to-Bar
Friday
Strength
Three-position Clean
-5 sets @ 80%
Front Squat
-3x3 @ 85%
WOD
12 Minute AMRAP of:
5 Snatches 115/75
10 Burpee Box Jumps
100m Farmer's Walk 53/35 (each hand)
Strength
Back Squat
-5x5 @ 80%
WOD
3 Minute AMRAP of:
3 Power Cleans 155/105
6 Push-ups
9 Air Squats
rest one minute then...
3 Minute AMRAP of:
3 Front Squats 155/105
6 HRPU
9 Burpees
rest one minute then...
3 Minute AMRAP of:
3 Deadlifts 245/195
6 HSPU
9 Broad Jumps
Tuesday
Strength
Clean & Jerk
-1x3 @ 75%
-2x2 @ 80%
-1x1 @ 85%
-1x1 @ Heavy Single
WOD
"Helen"
Three rounds for time of:
400m Run
21 KBS 53/35
12 Pull-ups
Wednesday
.JPG)
Strength
EMOM for 6 Minutes:
Snatch Complex:
2 Snatches (Tounch 'n go) + 3 OHS @ 65%
rest then..
Back Squat (Speed)
-5x2 @ 70%
WOD
12 Minute AMRAP of:
100m Sprint
1 Rope Climb
20 Overhead Lunges (10 per leg) 45/25
20 Wall Balls
Thursday
Strength
Four rounds not for time of:
5 Push Press @ 75% of Jerk Max
Strict Pull-ups till failure (Scaled: Ring Row till failure, feet on box)
WOD
Five rounds for time of:
20 KB Snatches (10 per arm) 53/35
10 Ring Dips
20 Double-Unders
10 Toe-to-Bar
Friday
Strength
Three-position Clean
-5 sets @ 80%
Front Squat
-3x3 @ 85%
WOD
12 Minute AMRAP of:
5 Snatches 115/75
10 Burpee Box Jumps
100m Farmer's Walk 53/35 (each hand)
Sunday, November 10, 2013
This week at 911 CrossFit 11/11-11/15
In observance of Veteran's Day, we will only have three classes:
"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
.JPG)
Strength
Push Press
-5x5 (Increase weight every set)
WOD
Buy in:
15 Deadlifts @ 275/155
Then 5 rounds of the couplet:
10 HSPU
10 KBS 53/35
Cash out:
1,000m Row
Wednesday
Strength
Clean
-2x3 @ 65%, 75%
-2x2 @ 80%, 85%
Squat
-2x8 @ 75%
WOD
5 Minute AMRAP of:
1 Rope Climb
15 Wall Balls
15 Ball Slams
rest two minutes then...
5 Minute AMRAP of:
3 Muscle-ups (Scaled: 6 Big Fat Pull-ups)
6 Clusters (Clean+Thrusters) 115/75
Coaching Notes: Big Fat Pull-ups are a pull-up where you try to kip so hard that you end up at the waist. Think of a chest-to-bar on steroids. This will teach you how hard you need to explode upwards in order to perform a Muscle-Up. Demonstrated here: http://www.catalystathletics.com/exercises/exercise.php?exerciseID=42
Thursday
Strength
EMOM for 8 Minutes
-3 Hang Power Snatch @ 70%
WOD
Three rounds for time of:
400m Run
10 Burpee Box Jumps
20 Russian KBS 70/53
30 HRPU
Friday
Strength
15 Minutes to attempt Jerk 1rm
WOD
14 Minute AMRAP of:
1 Barbell Complex:
-3 Deadlifts+3 Hang Cleans+3 Front Squats+3 Push Presses+3 Back Squats 155/105
10 Double Unders
10 KB Snatches (5 per arm) 53/35
10 Double Unders
Coaching Notes: The complex must be performed without dropping the barbell until completion. If using 65# plates, use a 15lb form bar with a 25lb plate on each side. Dropping a 45lb bar with 10lbs on each side (because you end with back squats) will destroy a lot of plates.
530am Boot Camp.
630am CrossFit
830am CrossFit
and most importantly, thank a vet.
Monday
Strength
None
WOD
"Murph"
For time:
Run 1 Mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 Mile
"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
.JPG)
Strength
Push Press
-5x5 (Increase weight every set)
WOD
Buy in:
15 Deadlifts @ 275/155
Then 5 rounds of the couplet:
10 HSPU
10 KBS 53/35
Cash out:
1,000m Row
Wednesday
Strength
Clean
-2x3 @ 65%, 75%
-2x2 @ 80%, 85%
Squat
-2x8 @ 75%
WOD
5 Minute AMRAP of:
1 Rope Climb
15 Wall Balls
15 Ball Slams
rest two minutes then...
5 Minute AMRAP of:
3 Muscle-ups (Scaled: 6 Big Fat Pull-ups)
6 Clusters (Clean+Thrusters) 115/75
Coaching Notes: Big Fat Pull-ups are a pull-up where you try to kip so hard that you end up at the waist. Think of a chest-to-bar on steroids. This will teach you how hard you need to explode upwards in order to perform a Muscle-Up. Demonstrated here: http://www.catalystathletics.com/exercises/exercise.php?exerciseID=42
Thursday
Strength
EMOM for 8 Minutes
-3 Hang Power Snatch @ 70%
WOD
Three rounds for time of:
400m Run
10 Burpee Box Jumps
20 Russian KBS 70/53
30 HRPU
Friday
Strength
15 Minutes to attempt Jerk 1rm
WOD
14 Minute AMRAP of:
1 Barbell Complex:
-3 Deadlifts+3 Hang Cleans+3 Front Squats+3 Push Presses+3 Back Squats 155/105
10 Double Unders
10 KB Snatches (5 per arm) 53/35
10 Double Unders
Coaching Notes: The complex must be performed without dropping the barbell until completion. If using 65# plates, use a 15lb form bar with a 25lb plate on each side. Dropping a 45lb bar with 10lbs on each side (because you end with back squats) will destroy a lot of plates.
Sunday, November 3, 2013
This week at 911 CrossFit 11/4-11/8
Monday
Strength
Every Even Minute for 8 Minutes
Clean Complex
Clean+Hang Clean+Front Squat+Jerk @ 75% of 1rm
rest then
Back Squat
-3x5 @ 83% of 1rm
WOD
The Pantheon Games WOD "Prometheus" Modified
With a 14 Minute timer:
Row or Run 800m
Then 3 rounds of:
10 Hand release clapping push-ups
10 Sit-ups
Then with the remaining time:
AMRAP of:
4 Muscle-ups (Scale to 4 Pull-ups)
4 Toe-to-bar
4 Burpee Box Jump Overs
Tuesday
Strength
Four rounds not for time of:
10 Floor Press @ 70% of Bench Press 1rm
10 Barbell Row Heavy intensity but flawless
WOD
10 Minute AMRAP of:
30 Burpee Buy-in
10 KBS 70/53
2 Rope Climbs
Wednesday
Strength
Five sets of the Snatch Complex:
Snatch+Hang Snatch+2 Overhead Squats
WOD
Five rounds for time of:
10 Wall Climbs
10 Toes-to-bar
20 Box Jumps
Thursday
Strength
15 Minutes to work on heavy TGU & Max Handstand Hold Attempts (Off wall and on wall)
WOD
Three rounds for time of:
100 Double-unders
21 Lateral Burpees (Over barbell)
7 Power Snatches 135/95
Friday
Strength
Clean & Jerk
15 Minutes to work up to a heavy single
WOD
Three rounds for time of:
15 Overhead Squats 95/65
15 L Pull-ups
15 Split-Jerks 95/65
15 Knees-to-Elbows
15 Hang Clean 95/65
Coaching Notes: Heavy single means a heavy one rep attempt. If you feel good, go for a max, if not work up to what's heavy to you that day. Don't attempt a weight more than three times.
Strength
Every Even Minute for 8 Minutes
Clean Complex
Clean+Hang Clean+Front Squat+Jerk @ 75% of 1rm
rest then
Back Squat
-3x5 @ 83% of 1rm
WOD
The Pantheon Games WOD "Prometheus" Modified
With a 14 Minute timer:
Row or Run 800m
Then 3 rounds of:
10 Hand release clapping push-ups
10 Sit-ups
Then with the remaining time:
AMRAP of:
4 Muscle-ups (Scale to 4 Pull-ups)
4 Toe-to-bar
4 Burpee Box Jump Overs
Tuesday
Strength
Four rounds not for time of:
10 Floor Press @ 70% of Bench Press 1rm
10 Barbell Row Heavy intensity but flawless
WOD
10 Minute AMRAP of:
30 Burpee Buy-in
10 KBS 70/53
2 Rope Climbs
Wednesday
Strength
Five sets of the Snatch Complex:
Snatch+Hang Snatch+2 Overhead Squats
WOD
Five rounds for time of:
10 Wall Climbs
10 Toes-to-bar
20 Box Jumps
Thursday
Strength
15 Minutes to work on heavy TGU & Max Handstand Hold Attempts (Off wall and on wall)
WOD
Three rounds for time of:
100 Double-unders
21 Lateral Burpees (Over barbell)
7 Power Snatches 135/95
Friday
Strength
Clean & Jerk
15 Minutes to work up to a heavy single
WOD
Three rounds for time of:
15 Overhead Squats 95/65
15 L Pull-ups
15 Split-Jerks 95/65
15 Knees-to-Elbows
15 Hang Clean 95/65
Coaching Notes: Heavy single means a heavy one rep attempt. If you feel good, go for a max, if not work up to what's heavy to you that day. Don't attempt a weight more than three times.
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