Saturday, February 21, 2015

THIS WEEK AT 911 CROSSFIT   02/23 - 02/27


Sign up for the OPEN!! Last few days!!
www.games.crossfit.com

MONDAY



FEB 23
A) Shoulder Press: 8-6-4-2-1-1-1
(Suggested rep count to find a 1 rep max press. No dip-drive!!)
B) 3 Rounds For Time:
  • 5 Push-jerks 155/105
  • 20 wallball 20/14
  • 25 Abmat situps
  • 400m run


TUESDAY



FEB 24
A) 3 minutes of double under practice (freestyle. You must attempt)
B) AMRAP 5: - 10 KB Swings 53/35 - 20 Double unders (scale to 40 singles)
REST 4 MINUTES
C) AMRAP 5: - 10 SDHP 53/35 - 10 Box jumps – Games 24/20
REST 4 MINUTES
D) AMRAP 5: - 10 around the body pass 53/35 - 10 Burpees



WEDNESDAY





FEB 25
A) Front Squats 8 reps @ 70% 6 reps @ 75% 4 reps @ 85% 2 reps @ 90% Max reps @ 80%
Take your best guess at your 1rm and stick to the percentages. Record your max reps including weight used. Eg: 215 x 7
B) For Time: (Event 5 From Wodapalooza. RX+ = Rx Division) 35 pullups 15 Power cleans 135/95 (RX+ do 145/105) 25 pullups (RX+ do C2B) 10 squat cleans 155/105 (RX+ do 165/115) 15 pullups (RX+ do C2B) 5 squat clean & jerks 175/115 (RX+ do 185/125)



THURSDAY




FEB 26
A) Not For Time: (any order) - 3 wall climbs or 6 Walk-The-Floors - 300m row - 30 single jump rope - 3 rope planks - 30 wallballs
B) For Time: Wodapalooza Chipper (slightly scaled) - 10 Thrusters 115/75 - 20 Toes to bar - 10 power snatch 115/75 - 20 HR pushups - 100 double unders (scale to 100 bar hops) - 20 HR pushups - 10 power snatch 115/75 - 20 Toes to bar - 10 Thrusters 115/75


FRIDAY




FEB 27
CROSSFIT OPEN 15.1!!!!

Friday, February 13, 2015

This week at 911 CrossFit 2/16-2/20

Sign up for the Open! Last week of multiple Open WODs to get you ready. Take advantage of the technique work in the strength WODs and practice your weaknesses before/after class.


Monday


Strength
Snatch From Power Position (Shouldn't fail, be too hard, etc. Prepping for Open)
-1x5 @ 50%
-2x4 @ 55%
-1x3 @ 60%

WOD
CrossFit Open WOD 14.4
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20/14
30 cleans, 135/95
20 muscle-ups



Tuesday


Strength
Clean From Power Position & Jerk (Shouldn't fail, be too hard, etc. Prepping for Open)
-1x5+3 @ 50%
-2x4+2 @ 55%
-1x3+2 @ 60%

WOD
For time:
"Running Annie"
50-40-30-20-10
Double Unders
Sit-ups
200m Run



Wednesday


A) Back Squat: 3-3-3-3-3 (5 sets of 3 reps. 2 minutes rest btwn sets)
*Start moderate and add weight to each set of 3 reps. Do NOT post load.
**Very important to keep chest facing forward while performing the heavier back squats in case you need to dump the weight. Stay within your limits

B) AMRAP 5:
7 Thruster (95/65)  (RX+ do 115/75)
9 T2B

REST 5


C) AMRAP 5:
20 KB SWING
20 HR PUSHUPS


Thursday


A) EMOM 10: (alt)
·         2 power clean & push jerk – 80% range (not TnG)
·         5 WTF’s

B) AMRAP 10:  3, 6, 9, 12, 15, 18, etc….
·         clean & jerk (95/65)  RX+ do 135/95
·         burpee over bar


(this is also a power clean and push jerk)



Friday




10-1 (10 of each, 9 of each, etc…)
hang clean 115/85
Front rack alt lunges  115/85
*200m run after each odd round


*800m run after the last round (the ’1′ round)

Sunday, February 8, 2015

This week at 911 CrossFit 2/9-2/13

Monday


Strength
Snatch
-4x1 @ 85%

WOD
CrossFit Open WOD 14.2
From 0:00-3:00
2 rounds of:
10 overhead squats 95/65
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds






Tuesday


Strength
Three rounds not for time of:
Floor Press till failure. Rx: Bodyweight/75%BW
10 Barbell Row heavy but perfect form

WOD
CrossFit Open WOD 14.1
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps



Wednesday


Strength
Clean+Hang Clean+Front Squat
-2 sets @ 75% (of clean 1rm)
-2 sets @ 80%

WOD
CrossFit Open WOD 14.3
Complete as many reps as possible in 8 minutes of:
10 Deadlift 135/95
15 Box Jumps 24/20
15 Deadlifts 185/135
15 Box Jumps
20 Deadlifts 225/155
15 Box Jumps
25 Deadlifts 275/185
15 Box Jumps
30 Deadlifts 315/205
15 Box Jumps
35 Deadlifts 365/225
15 Box Jumps




Thursday



Strength
Behind the neck Jerk+Split Jerk
-4x1+1 @ 80%

WOD
15 Minute AMRAP of:
Row 500m
10 Toe-to-bar
15 KBS 53/35
20 HRPU



Friday

Strength
Back Squat
-4x3 @ 80%

WOD
CrossFit Open WOD 14.5
21-18-15-12-9-6-3 reps for time of:
95/65 thrusters
Burpees