This week at 911 CrossFit 2/25-3/1

Monday


Strength WOD
OHS
-3x3 @ 85% of 1rm
Back Squat
-1x20 10lbs more than last week

WOD
5 Clusters 115/75 (Clean+Thruster)
10 Toe-to-bar
10 Wall Balls
Run 400m
10 Clusters 115/75
20 Toe-to-bar
20 Wall Balls
Run 400m
5 Clusters 115/75
10 Toe-to-bar
10 Wall Balls



Tuesday

Strength WOD
Power Snatch+Hang Snatch
-5 Sets (Start at 65% of Snatch 1rm and increase by 5% every set)

WOD
15 Minute AMRAP:
10 Pull-ups (RTG: 3 Muscle-ups)
15 KB Swings 53/35
10 Box Jumps


Wednesday

Strength WOD
12 Minutes to work on TGU

WOD
9-6-3:
Clean & Jerk 155/105
18-15-12:
Burpees
3x-2x-1x:
100m Sprint

Coaching Notes: WOD goes as follows: First round: 9 Clean & Jerk, 18 Burpees, 300m Sprint (Speed bump and back three times), Second Round: 6 Clean & Jerk, 15 Burpees, 200m Sprint (Speed bump and back twice), etc...



Thursday

Strength WOD
Close-grip Bench Press
-4x3 @ 95% of 3RM

WOD
2 Minute AMRAP
Rope Climb

rest two minutes then...

5 Minute AMRAP
3 Deadlifts 315/185
20 HRPU

rest two minutes then...

5 Minute AMRAP
3 Deadlifts 275/155
5 HSPU

rest two minutes then...

Row 500m faster than two weeks ago.


Friday

Strength WOD
Clean+Hang Clean
-5 Sets (Start at 65% of Clean 1rm and increase by 5% every set)

WOD
For time:
Run 800m
30 Med Ball Sit-ups (Ball must touch floor behind your head and in front of your feet) 20/12
30 Strict Pull-ups
30 Double-unders
Run 400m
20 Med Ball Sit-ups
20 C2B Pull-ups
20 Double-unders
Run 200m
10 Med Ball Sit-ups
10 Pull-ups
10 Double-unders

This week at 911 CrossFit 2/18-2/22

Monday

Strength WOD
OHS
-3x3 @ 80% of 1rm
Back Squat
-1x20 @ Estimated 10rm (Use chart)

WOD
Hero Challenge WOD "Chris Kyle"
10 DL (255/160)
50 OH Lunges (45/25)
40 Sit-ups
30 HRPU
20 Shoulder-to-Overhead (165/115)
10 DL (255/160)
Time Cap: 12 Minutes


Tuesday

Strength WOD
5 Rounds for time:
5 Burpees
5 Bodyweight Power Cleans
5 Overhead Slams
Rest between rounds= Time it took to complete previous round.

WOD
Run 800m



Wednesday

Strength WOD
None

WOD
30 KBS 80/53
30 Wall Balls
30 C2B Pull-Ups
Row 1k
20 KBS 80/53
20 Wall Balls
20 C2B Pull-ups

GWOD
2 Minute total L-Sit hold (Break up as necessary)



Thursday

Strength WOD
Close-grip Bench Press
-4x3 @ 90%

WOD
EMOM for 5 Minutes
5 Ring Dips
5 Box Jumps

rest two minutes then...

EMOM for 7 Minutes
3 Squat Cleans 135/95
Time between minutes is max effort Double-unders
Score=Total Double-unders



Friday

Strength WOD
Snatch
-2x1 @ 80%
-1x1 @ 85%
-1x1 @ Heavy Single
Pendlay Row
-3x5

WOD
200m Farmer's Walk Buy-in 53/35 (KB)
then 3 rounds of:
16 Single-Arm Kettlebell Thruster (8 per arm)
8 Toe-to-bar
4 Deficit HSPU (45 Pound plates)
1 Rope Climb
then
400m Sprint Cash out

This week at 911 Crossfit 2/11-2/15

Monday

Strength WOD
12 Minutes to find OHS 1RM

WOD
For time:
20 Front Squats 205/135
30 Box Jumps
40 KBS 80/53
50 Wall Balls
60 Double-unders



Tuesday

Help us reach our pledge for the Best Buddies 100 mile bike ride!

Strength WOD
Three Position Snatch (Snatch from floor+Snatch from above knee+Snatch from high hang)
-6 sets of one complex.  Start at 50% of 1rm and work up accordingly at a high intensity.

WOD
7 Minute AMRAP
5 Hang Power Cleans 155/75
10m Overhead Walk
5 Shoulder to Overhead 155/75
10m Barbell Lunge

rest three minutes then...

7 Minute AMRAP
200m Run
5 Squat Snatch 95/65
5 HSPU



Wednesday

Strength WOD
Not for time:
5 Rounds of:
2 TGU (Per arm)
Max Effort Strict Pull-ups

WOD
10 Minute AMRAP
4 Deadlifts 315/155
4 Wall Slides
8 Pistols (4 per leg)


Coaching Notes: Strength WOD is not for time.  Rest is your friend to get quality work in.


Thursday

Strength WOD
12 Minutes to find Close-grip Bench Press 3rm

WOD
5 Minute AMRAP
10 Ring Dips
10 KB Snatch (5 Per Arm) 53/35

rest two minutes then...

5 Minute AMRAP
10 HRPU
10 Russian KBS 80/53
10 Toe-to-bar

rest two minutes then...

Row 500m faster than humanly possible




Friday

Strength WOD
Three Position Clean (Clean from floor+Clean from above knee+Clean from high hang)
-6 sets of one complex.  Start at 50% of 1rm and work up accordingly at a high intensity.

WOD
For time:
15-12-9-6-3
Clusters (Clean+Thruster) 115/75
Burpees
100m Sprint (Stays 100m entire time)

This week at 911 CrossFit 2/4-2/8

Monday

Strength WOD
Front Squat
-2x3 @ 90% of 3rm
-1x3 @ 95% of 3rm
-1x3 @ 105% of 3rm (Attempt)

WOD
Three rounds for time of:
30 Chest-to-bar Pull-ups
30 Deadlift 155/115
30 Box Jumps 24/20

rest then...

Super Bowl WOD
4 Minute AMRAP
34 Box Jumps
31 Pull-ups
(Hey, at least I warned you)



Tuesday

Strength WOD
Death by Bodyweight Clean

WOD
Run 1200m buy-in
Then two rounds of:
15 OHS 135/95
20 HSPU
25 two-fers wall balls
then 150 DU cash-out



Wednesday

Strength WOD
10 Minutes to work on Heavy TGU

WOD
8 Minute AMRAP
10 Russian KBS 80/53
Sprint 50m
5 Burpees
Sprint 50m

rest two minutes then...

5 Minute AMRAP
1 Rope Climb
1 Tire Flip
Every round increase by one rep...(2nd round=2 Rope Climbs, 2 Tire Flips, 3rd round=3 Rope Climb, 3 Tire Flips, etc.)

rest two minutes then...

Row 1k for time



Thursday

Strength WOD
Floor Press
-2x3 @ 90% of 3rm
-1x3 @ 95% of 3rm
-1x3 @ 105% of 3rm (Attempt)


WOD
"The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.




Friday

Strength WOD
Split Jerk
-5x2 (Heavy, increase weight as necessary)
Snatch Balance
-5x1 (Heavy, increase weight as necessary)

WOD

12 Minute AMRAP
5 Power Snatch 135/75
10 Toe-to-bar
15 Wall Ball

GWOD
Skin the Cat
-3x5