Sunday, September 28, 2014

This week at 911 CrossFit 9/29-10/3

Monday


Strength
Front Squat
-4x3 @ 90% of last weeks 3rm

WOD
10 Minute AMRAP of:
500m Row buy-in
then...
Complex:
5 Deadlifts+5 Squat Cleans+5 Shoulder to Overhead 155/105
10 Pull-ups
at 10:00 Row 500m



Tuesday


Strength
Segment Snatch+Snatch+OHS. (Segment snatch=Peform a normal snatch but pause at your knee for 2 seconds)
-4 sets @ 80%

WOD
With a 10:00 Clock
0:00-5:00 AMRAP:
8 KBS 53/35
Sprint 50m
16 HRPU
Sprint 50m
Then...
5:00-10:00 AMRAP:
10 Burpees
100m Sprint



Wednesday


Strength
None

WOD
"Mr. Joshua"
Five rounds for time of:
Run 400m
30 GHD Sit-ups (sub for sit-ups with 10lb plate if GHD is occupied)
15 Deadlifts 250/145
Time cap: 25 Minutes

SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.



Thursday


Strength
Three rounds not for time of:
10 Floor Press @ 70% of bench 1rm
10 Parallel Ring Row (feet on box)

WOD
Four rounds for time of:
10 HSPU
13 Toe-to-Bar
16 Box Jumps



Friday


Strength
Clean Complex:
Segment Squat Clean+Squat Clean+Jerk
-4 sets @ 80%

WOD
15 Minute AMRAP of:
3 Snatches 135/95
1 Rope Climb
9 Cleans 135/95
3 Muscle-ups (Scale: 6 Chest-to-bar pull-ups+6 Dips)



Saturday, September 20, 2014

This week at 911 CrossFit 9/22-9/26

Monday


Strength
Front Squat
-Work up to a 3rm

WOD
For time:
50 Wall Balls
30 Cleans 155lbs/105lbs
15 Muscle-ups (Scale: 30 Pull-ups & 30 Dips)



Tuesday


Strength
Snatch Complex:
Snatch Pull+Low Hang Snatch+High Hang Snatch+OHS
-4 sets @ 70%, 75%, 75%, 80% (One set at each percent)

WOD
8 Minute AMRAP of:
10 Box Jumps
10 Hang Power Snatches 95/65
at 8:00 Run 400m as fast as possible



Wednesday


Strength
None

WOD
"The Seven"
Seven rounds for time of:
7 HSPU
7 Thrusters 135/95
7 Knee-to-elbow
7 Deadlifts 245/155
7 Burpees
7 KBS 70/53
7 Pull-ups
Time Cap: 25 Minutes

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.



Thursday


Strength
Bench Press
-4x5 @ 80%

WOD
Three rounds for time of:
500m Row
16 Single arm Russian KBS 53/35 (8 each arm)
20 Single arm KB Overhead Lunges 53/35 (10 each leg)



Friday


Strength
Back Squat
-4x5 @ 80% of 1rm

WOD
For time:
10-9-8-7-6-5-4-3-2-1
Chest-to-Bar Pull-ups
Clean (Rx: 3/4 Bodyweight)
Tire Flips





Sunday, September 14, 2014

This week at 911 CrossFit

Monday 


Strength
RAID wod #2
15 Minutes to find a max Overhead Squat (use a rack)

WOD
RAID wod #1
10 Minute AMRAP of:
20 Calorie Row
10 KB Snatches 55/35
10 Box Jumps
10 Chest-to-bar Pull-ups/Chin-to-bar pull-ups



Tuesday



Strength
Complex:
Power Clean+Front Squat+Squat Clean+Jerk
-4 sets @ 75% of C&J max

WOD
RAID wod #3
12 Minute Cap:
2-4-6-8-10-etc.....
Wall Balls
20 Yard Sprint (10 yards out and back)
Burpees
20 Yard Sprint (10 yards out and back)


Wednesday




Strength
Deadlift
-3x5 @ 80% of 1rm

WOD
"McGhee" Modified
As many rounds as possible in 15 min
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box


Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.



Thursday


Strength
Four rounds not for time:
6 Close-grip Bench press 75% of 1rm
10 DB Row Heavy

WOD
RAID wod #4
Three rounds for time of:
10 Power Cleans 135/95
10 Yard Single Arm Farmer's Walk 70/53
10 KBS 70/53
10 Yard Single Arm Farmer's Walk
10 Toe-to-bar
10 Yard Single Arm Farmer's Walk
10 KBS
10 Yard Single Arm Farmer's Walk



Friday


Strength
Power Snatch+OHS+Squat Snatch
-4 sets @ 75% of Snatch 1rm

WOD
Three rounds for time of:
1 L-Sit Rope Climb
3 Muscle-ups
5 HSPU
7 Clusters 95/65



Sunday, September 7, 2014

This week at 911 CrossFit 9/8-9/12

Monday


Strength
Work up to new Snatch 1rm

WOD
For time:
30 Cal Row
30 Barbell Burpees
30 Hang Cleans 135/95
30 Wall Balls



Tuesday


Strength
Work up to a new Back Squat 1rm

WOD
Four rounds of:
1 Minute ME HSPU
1 Minute ME Thruster 95/65
1 Minute ME Toe-to-Bar
1 Minute Rest



Wednesday


Strength
None

WOD
"Roy"
Five rounds for time of:
15 Deadlifts 225/155
20 Box Jumps
25 Pull-ups
Time cap: 25 Minutes

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.



Thursday


Strength
Work up to a new Bench 1rm

WOD
For time:
12-9-6-3
Ground-to-Overhead 165/105
Ring Dips
Pistols (both legs=1 rep)



Friday


WOD being changed due to equipment needs for RAID

Strength
None

WOD
20 Minute AMRAP of:
400m Run
2 Rope Climbs
25 KBS 53/35
25 HRPU
25 Sit-ups
25 Double-unders