Sunday, October 26, 2014
This week at 911 CrossFit 10/27-10/31
Monday
Strength
Snatch
-Work up to a new 1rm
WOD
"Fight Gone Bad"
Three rounds of:
1 Minute ME Wall Ball
1 Minute ME Sumo-deadlift High Pull 75/45
1 Minute ME Box Jump
1 Minute ME Push Press 75/45
1 Minute Rest
Tuesday
Strength
Back Squat
-3x5 @ 90% of 5rm from last week
WOD
7 Minute AMRAP of:
100m Sprint
1 Rope Climb
then...
Three rounds of:
20 DB Snatch (10 per arm) 50/30
20 HRPU
Wednesday
Strength
None
WOD
"Rankel"
Complete as many rounds as possible in 20 minutes of:
6 Deadlifts 225/135
7 Burpee pull-ups
10 Kettlebell swings 70/53
Run 200 meters
U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.
Strength
Snatch
-Work up to a new 1rm
WOD
"Fight Gone Bad"
Three rounds of:
1 Minute ME Wall Ball
1 Minute ME Sumo-deadlift High Pull 75/45
1 Minute ME Box Jump
1 Minute ME Push Press 75/45
1 Minute Rest
Tuesday
Strength
Back Squat
-3x5 @ 90% of 5rm from last week
WOD
7 Minute AMRAP of:
100m Sprint
1 Rope Climb
then...
Three rounds of:
20 DB Snatch (10 per arm) 50/30
20 HRPU
Wednesday
Strength
None
WOD
"Rankel"
Complete as many rounds as possible in 20 minutes of:
6 Deadlifts 225/135
7 Burpee pull-ups
10 Kettlebell swings 70/53
Run 200 meters
U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.
Thursday
Strength
Three rounds not for time of:
8 Close-grip Bench 70% of Bench 1rm
Strict Pull-ups till failure
WOD
15 Minute AMRAP of:
Buy-in: 1200m Row
60 Double Unders
30 Sit-ups
15 HSPU
10 Toe-to-Bar
5 Muscle-ups (Scale for 10 progressions or 10 pulls+10 dips)
Friday
Strength
Clean & Jerk
-Work up to a new 1rm
WOD
For time:
21-15-9
Thrusters 95/65
Box Jumps
Ring Dips
Strength
Three rounds not for time of:
8 Close-grip Bench 70% of Bench 1rm
Strict Pull-ups till failure
WOD
15 Minute AMRAP of:
Buy-in: 1200m Row
60 Double Unders
30 Sit-ups
15 HSPU
10 Toe-to-Bar
5 Muscle-ups (Scale for 10 progressions or 10 pulls+10 dips)
Friday
Strength
Clean & Jerk
-Work up to a new 1rm
WOD
For time:
21-15-9
Thrusters 95/65
Box Jumps
Ring Dips
Saturday, October 18, 2014
This week at 911 CrossFit 10/20-10/24
Reminder! Monday is our Barbells for Boobs fundraiser! Wear pink and bring donations!
Monday
Strength
Back Squat
-Work up to a new 5rm
WOD
Barbells for Boob's Event:
"Grace"
For time:
30 Clean & Jerks 135/95
Tuesday
Strength
Snatch
-7x1 @ 90%
WOD
5 Minute AMRAP of:
7 Man-Makers 53/35 (weight per hand)
14 Wall Balls
5 Minute AMRAP of:
7 Toe-to-Bar
7 KB/DB Snatch 53/35 (7 each hand)
Dumbbells or Kettlebells may be used.
Wednesday
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Strength
None
WOD
"Lumberjack 20"
For time:
20 Deadlifts (75lbs/155lbs
Run 200m
20 KB swings 70/53
Run 200m
20 Overhead Squats (115lbs)
Run 200m
20 Burpees
Run 200m
20 Pullups (Chest to Bar)
Run 200m
20 Box jumps
Run 200m
20 DB Squat Cleans (45lbs each)
Run 200m
Time cap: 25 Minutes. (Actual WOD is run 400m if you really want to, we just don't have time)
On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.
Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.
Thursday
Strength
Bench Press
-3x5. 5-10 more pounds than last week.
Barbell Row
-3x8. 10 more pounds than last week.
WOD
For time:
Three rounds for time of:
10 HSPU
1 Rope Climb
then...
Three rounds for time of:
15 Floor Press (Rx: Bodyweight/ 75% of bodyweight)
5 Muscle-ups (scale: 10 Chest-to-bar pull-ups and 10 Dips)
Friday
Strength
Clean & Jerk
7x1 @ 90% of 1rm
WOD
15 Minute AMRAP of:
1-2-3-4-5-6-7-8-9-10....
Box Jump
Hang Squat Clean 135/95
Every Odd Minute, Sprint 150m Suicide Style (1/2 speed bump and back, speed bump and back)
Monday
Strength
Back Squat
-Work up to a new 5rm
WOD
Barbells for Boob's Event:
"Grace"
For time:
30 Clean & Jerks 135/95
Tuesday
Strength
Snatch
-7x1 @ 90%
WOD
5 Minute AMRAP of:
7 Man-Makers 53/35 (weight per hand)
14 Wall Balls
5 Minute AMRAP of:
7 Toe-to-Bar
7 KB/DB Snatch 53/35 (7 each hand)
Dumbbells or Kettlebells may be used.
Wednesday
Strength
None
WOD
"Lumberjack 20"
For time:
20 Deadlifts (75lbs/155lbs
Run 200m
20 KB swings 70/53
Run 200m
20 Overhead Squats (115lbs)
Run 200m
20 Burpees
Run 200m
20 Pullups (Chest to Bar)
Run 200m
20 Box jumps
Run 200m
20 DB Squat Cleans (45lbs each)
Run 200m
Time cap: 25 Minutes. (Actual WOD is run 400m if you really want to, we just don't have time)
On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.
Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.
Thursday
Strength
Bench Press
-3x5. 5-10 more pounds than last week.
Barbell Row
-3x8. 10 more pounds than last week.
WOD
For time:
Three rounds for time of:
10 HSPU
1 Rope Climb
then...
Three rounds for time of:
15 Floor Press (Rx: Bodyweight/ 75% of bodyweight)
5 Muscle-ups (scale: 10 Chest-to-bar pull-ups and 10 Dips)
Friday
Strength
Clean & Jerk
7x1 @ 90% of 1rm
WOD
15 Minute AMRAP of:
1-2-3-4-5-6-7-8-9-10....
Box Jump
Hang Squat Clean 135/95
Every Odd Minute, Sprint 150m Suicide Style (1/2 speed bump and back, speed bump and back)
Sunday, October 12, 2014
This week at 911 CrossFit 10/13-10/17
Monday
Strength
Front Squat
Work up to a new 3rm
WOD
6 Minute AMRAP of:
5 Sumo Deadlifts 225/135
5 Strict Pull-ups
then immediately...
6 Minute AMRAP of:
10 Russian KBS 70/53
10 Toe-to-Bar
Tuesday
Strength
Snatch
-4x2 @ 85-90% of 1rm
WOD
10 Minute AMRAP of:
500m Row Buy-in then...
8 Front Squats 135/95
8 Hang Power Clean 135/95
8 Barbell Burpees (4 per side)
At 10:00, Run 400m
Wednesday
Strength
None
WOD
"Collin"
Six rounds for time of:
400m with 45lb/25lb plate
12 Push press 115/75
12 Box jumps
12 Sumo deadlift high-pull 95/65
Time Cap: 25 minutes
Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, Virginia, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan. He is survived by his fiance Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards.
Thursday
Strength
Three rounds not for time of:
5 Bench Press 85% of 1rm (80% if you haven't been following)
8 Pendlay Row
WOD
For time:
21-18-15-12-9-6-3
HRPU
Sit-ups
Double Unders
Friday
Strength
Clean & Jerk
-4x2 @ 85-90% of 1rm
WOD
15 Minute AMRAP of:
2 Rope Climbs
50' Overhead Lunge 45/25
5 Clusters 135/95
50' Tire Flip
Strength
Front Squat
Work up to a new 3rm
WOD
6 Minute AMRAP of:
5 Sumo Deadlifts 225/135
5 Strict Pull-ups
then immediately...
6 Minute AMRAP of:
10 Russian KBS 70/53
10 Toe-to-Bar
Tuesday
Strength
Snatch
-4x2 @ 85-90% of 1rm
WOD
10 Minute AMRAP of:
500m Row Buy-in then...
8 Front Squats 135/95
8 Hang Power Clean 135/95
8 Barbell Burpees (4 per side)
At 10:00, Run 400m
Wednesday
Strength
None
WOD
"Collin"
Six rounds for time of:
400m with 45lb/25lb plate
12 Push press 115/75
12 Box jumps
12 Sumo deadlift high-pull 95/65
Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, Virginia, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan. He is survived by his fiance Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards.
Thursday
Strength
Three rounds not for time of:
5 Bench Press 85% of 1rm (80% if you haven't been following)
8 Pendlay Row
WOD
For time:
21-18-15-12-9-6-3
HRPU
Sit-ups
Double Unders
Friday
Strength
Clean & Jerk
-4x2 @ 85-90% of 1rm
WOD
15 Minute AMRAP of:
2 Rope Climbs
50' Overhead Lunge 45/25
5 Clusters 135/95
50' Tire Flip
Saturday, October 4, 2014
This week at 911 CrossFit 10/6-10/10
Happy October! Every year, Barbells for Boobs raises money for Mammograms in Action. Our "Grace" event will be October 20th. Here is our fundraising page. Make a difference, save a life!
Click here!
Monday
Strength
Front Squat
-3x3 @ 95% of 3rm
Strict Press
-3x5 @ 80% of 1rm
WOD
12 Minute AMRAP (0:00-12:00)
0:00-4:00
3 HSPU
6 Squat Cleans 115/75
4:00-8:00
3 Wall Runs
6 Clusters 115/75
8:00-12:00
3 Wall Climbs
6 Thrusters 115/75
Tuesday
Strength
Snatch Complex:
Segment Snatch+Below Knee Snatch+High Hang Snatch
-4 sets @ 85%
WOD
5 Minute AMRAP of:
20 Double Unders
20 Single-arm Russian KBS 53/35 (10 per arm)
1 Minute rest then...
5 Minute AMRAP of:
10 KBS 53/35
10 Box Jump Overs
Wednesday
Strength
None
WOD
"Adam Brown"
Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, 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
Three rounds not for time of:
6 Close-grip Bench Press @ 80% of Bench 1rm
8 Dumbbell Rows (per arm)
WOD
21-15-9
Sprint 200m (Stays at 200m, speed bump and back twice)
Pull-ups
Burpees
Friday
Strength
Clean Complex
Segment Squat Clean+Below Knee Squat Clean+2 Jerks
-4 sets @ 85%
WOD
For time:
400m Run
20 Back Squats 155/105
20 Toe-to-Bar
400m Row
15 Front Squats 155/105
15 Toe-to-Bar
50 Double-unders
10 OHS 155/105
10 Toe-to-bar
Click here!
Monday
Strength
Front Squat
-3x3 @ 95% of 3rm
Strict Press
-3x5 @ 80% of 1rm
WOD
12 Minute AMRAP (0:00-12:00)
0:00-4:00
3 HSPU
6 Squat Cleans 115/75
4:00-8:00
3 Wall Runs
6 Clusters 115/75
8:00-12:00
3 Wall Climbs
6 Thrusters 115/75
Tuesday
Strength
Snatch Complex:
Segment Snatch+Below Knee Snatch+High Hang Snatch
-4 sets @ 85%
WOD
5 Minute AMRAP of:
20 Double Unders
20 Single-arm Russian KBS 53/35 (10 per arm)
1 Minute rest then...
5 Minute AMRAP of:
10 KBS 53/35
10 Box Jump Overs
Wednesday
Strength
None
WOD
"Adam Brown"
Two rounds for time of:
24 Deadlifts 295/165
24 Box Jumps
24 Wall Balls
24 Floor Press 195/75
24 Box Jumps
24 Wall Balls
24 Cleans 145/105
Time cap: 25 Minutes
Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, 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
Three rounds not for time of:
6 Close-grip Bench Press @ 80% of Bench 1rm
8 Dumbbell Rows (per arm)
WOD
21-15-9
Sprint 200m (Stays at 200m, speed bump and back twice)
Pull-ups
Burpees
Friday
Strength
Clean Complex
Segment Squat Clean+Below Knee Squat Clean+2 Jerks
-4 sets @ 85%
WOD
For time:
400m Run
20 Back Squats 155/105
20 Toe-to-Bar
400m Row
15 Front Squats 155/105
15 Toe-to-Bar
50 Double-unders
10 OHS 155/105
10 Toe-to-bar
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