This week at 911 CrossFit 5/26-30

Memorial Day Hours:

Please note, we will only have two classes, one at 8:30am and one at 5:30pm. Remember those that have made the ultimate sacrifice fighting for our freedoms.

Monday

WOD
"Murph"
For time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
Rx: 20lb vest

Service members, represent your branch.


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

Strength
Jerk
-5x2 @ 85% of last week's heavy single

WOD
Three rounds of:
10 Strict Pull-ups
10 Single Arm Strict KB Press 53/35
then immediately...
Three rounds of:
200m Row
15 Burpees



Wednesday

Strength
High Hang Clean
-2x2 @ 70%
Below Knee Clean
-2x2 @ 80%
Clean
-2x2 @ 85%
Front Squat
-3x2 @ 88%

WOD
For time:
20-15-10-5
Box Jump Overs
Wall Balls
KBS 53/35



Thursday

Strength
Bench Press
-4x6 @ 80%
Dumbbell Row
-4x10, heavy

10 Minute AMRAP of:
100m Sprint
1 Rope Climb
5 Hang Power Cleans 155/105
10 Ball Slams



Friday

Strength
Snatch
-1x3 @ 80%
-1x2 @ 85%
-1x1 @ 90%
-1x1 @ 95%
Clean & Jerk
-1x3 @ 80%
-1x2 @ 85%
-1x1 @ 90%
-1x1 @ 95%

WOD
5 Minute AMRAP of:
5 Barbell Burpees
5 Deadlifts 245/135

rest one minute then...

5 Minute AMRAP of:
10 Overhead Lunges 45/25
20 Russian Twists
at 5:00, Run 400m

This week at 911 CrossFit 5/19-5/23

Monday

Strength
Snatch+Hang Snatch
-4 sets @ 75%
Snatch Balance
-4x2 @ 80%
Back Squat
-3x6 @ 80%

WOD
8 Minute AMRAP of:
5 Deadlifts 245/135
10 Barbell Burpees (5/side)
5 Toe-to-Bar
At 8:00, Run 400m



Tuesday

Strength
Split Jerk
-15 Minutes to work to a heavy single
Push Press
-3x5 @ 80%

WOD
12 Minute AMRAP of:
500m Row Buy-in.
10 Kettlebell Hang Clean & Press 35/20 (per hand)
20 Double-Unders



Wednesday

Strength
Clean+Hang Clean
-4 sets @ 75%
Front Squat
-3x3 @ 85%

WOD
3 Minute AMRAP of:
5 Russian KBS 70/53
5 Box Jumps

Rest one minute then...

3 Minute AMRAP of:
6 Wall Balls
6 Ball Slams

Rest one minute then...

3 Minute AMRAP of:
7 Goblet Squats 70/53
7 Lunges (7 each leg)



Thursday

Strength
Close-Grip Bench Press
-4x8 @ 70% of Bench 1rm
Strict L Pull-ups
-4x Failure
Skin The Cat
-3x5

WOD
10 Minute AMRAP of:
7 Deficit HSPU 45/25 (The plates you'll put your hands on)
7 Muscle-ups (Scaled: 7 Chest-to-Bar Pull-ups, 7 Ring Dips)
7 Reverse Crunches



Friday

Strength
Snatch
-1x3 @ 75%
-1x2 @ 80%
-1x1 @ 85%
-1x1 @ 90%
Clean & Jerk
-1x3 @ 75%
-1x2 @ 80%
-1x1 @ 85%
-1x1 @ 90%

WOD
5 Minute AMRAP of:
100m Sprint
50m Farmer's Walk 70/45 (per hand)

rest two minutes then...

5 Minute AMRAP of:
5 Thrusters 135/95
2 Rope Climbs

Finisher: 25m Tire Flip, as heavy as possible

This week at 911 CrossFit 5/12-5/16

Big CONGRATS to Monchi and Allen who had there first CrossFit Regional appearance this year! Both athletes started their CrossFit career at 911 CrossFit and have since moved to Miami and Tallahassee. Be sure to congratulate them on their stellar performance this weekend.

Now we root on for Lynn Johnson who will competing at the CrossFit Games this July!

Be sure to check out the board to see who's competing in what with all the competitions coming up this summer. Also, if your name isn't there, add it! We want to cheer you on and support you every step of the way to lead you to success!

Monday

Strength
Snatch
-3x3 @ 70%
Snatch BTN (Behind-the neck) Push Press+Overhead Squat
-3x3+3 @ 80% of Snatch
Back Squat
-1x20 @ 60% of 1rm

WOD
10 Minute AMRAP of:
1 Cluster (Clean+Thruster) 135/95
3 Pull-ups
2 Clusters
6 Pull-ups
3 Clusters
9 Pull-ups
4 Clusters....
Repeat the pattern of an additional cluster and 3 additional pull-ups per round.



Tuesday

Strength
Power Clean+Power Jerk
-2x3 @ 70%
-3x2 @ 80%

WOD
For time:
10 Hang Squat Snatches 115/75
Run 800m
30 KB Snatches 53/35 (total, 15 per arm)
Run 800m
50 HRPU



Wednesday

Strength
None

WOD
"Adam Brown"
2 Rounds for time:
24 Reps 295/205lb Deadlift
24 24'' Box Jumps
24 Wall Shots 20/12lbs
24 Reps 195lb/105lb Bench Press
24 24'' Box Jumps
24 Wall Shots 20/12lbs
24 Cleans 145/75lbs


Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, AR, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants.
He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.



Thursday

Strength
Strict Press
-4x5 @ 80% of 1rm
Barbell Row
-4x10, heavy

WOD
For time:
100m Sprint
10 Ring Dips
20 HSPU

100m Sprint
30 T2B
40 Pistols

100m Sprint
50 Push Press 95/65
60 V-ups

100m Sprint
70 Double Unders

800m Row



Friday

Strength
Squat Clean+Jerk
-3x3+1 @ 70%
-2x2+1 @ 80%

WOD
"Lucky Sevens"
Seven minute AMRAP of:
7 Box Jumps 24"/20"
7 Burpees
7 KBS 53/35

This week at 911 CrossFit 5/5-5/9

Monday

Strength
15-20 Minutes to find a new Snatch 1rm

WOD
CrossFit Regionals Event #2- "Nasty Girls V2"
Three rounds for time of:
50 Pistols, alternating (25 per leg)
7 Muscle-ups
10 Hang Power Cleans 175/115



Tuesday

Barbell Club 5:30pm in the back

Strength
Back Squat
-3x2 @ 90%
Strict Press
-3x5 @ 80%

WOD
10 Minute AMRAP of:
Sprint 100m
10 OHS 95/65
10 Box Jumps
10 Two Handed Kettle-bell Swing 106/70

Gymnastic Finisher:
Tabata Hollow Rock/Plank (alternate between rounds)



Wednesday

Strength
Clean+Push Press+Jerk
-4 sets @ 80%

Skill Work:
Partner Handstand holds (spot each other)

WOD
CrossFit Regionals Event #4
For time:
21-15-9-6-3
HSPU
Front Squats (195/125)
Burpees



Thursday

Strength
Bench Press
-3x3 @ 85%
-1xBodyweight, max reps
Strict Ring Pull-ups (Scaled, Strict Ring Rows, feet on box)
-4xFailure

WOD
Cardio Gone Bad
Three rounds:
1 Minute Max Effort Row
1 Minute Max Effort Double Unders
1 Minute Max Effort Bike, high gear
1 Lap Around the building
Each round will start 2 minutes after lap starts. Faster run=more rest



Friday

Strength
15-20 Minutes to find Back Squat or Front Squat 1rm

WOD
CrossFit Regionals Team Event #4
Make teams of three people.
Complete:
50 Thrusters 135/95
10 Rope Climbs
40 Thrusters
8 Rope Climbs
30 Thrusters
6 Rope Climbs
Tag in, tag out style. When you're tired, switch.