This week at 911 CrossFit 9/26-9/30

MONDAY

W.O.D

6 rds for Max Reps:
30 sec of Pull ups
30 sec of rest
30 sec of Burpees
30 sec of rest

G.W.O.D

5 rds of:

10 V-ups

Hold at the bottom for max hold

rest 90 secs

TUESDAY

“Madi”

For time:

100 Unders
90 Super mans
80 Squats
70 Sit-ups
60 Lunges
50 Push-ups
40 Box Jumps
30 Wall Balls
20 Burpees
10 Pull-ups

WEDNESDAY

S.W.O.D

Deadlift 5x3

C.W.O.D

3 Rounds for time:
Run 400
7 Muscle-ups

THURSDAY

"Optimun"

A. 2:00 AMRAP Front Squat (from floor) – 95#/65#
Rest 3:00
B. 2:00 AMRAP Double Unders
Rest 3:00
C. 2:00 AMRAP OHS (from Floor) – 95#/65#
Rest 3:00
D. 2:00 AMRAP Double Unders
Rest 3:00
E. 2:00 AMRAP Front Squat (from floor) – 95#/65#

FRIDAY

Long Jumps for Distance - 3 consecutive jumps x 5 sets, rest 90 seconds
Ring Inverts - 5 reps x 5 sets, rest 90 second
Perform the above together

Weighted Back Extension - 6-8 resp x 5 sets @ 3011, rest 2:00

Coach’s notes:  Post best distance in the long jumps, comments on ring inverts and loads for weighted back extension.

This week at 911 CrossFit 9/19-9/23

MONDAY

Dynamic warm up
Bergener warm up

W.O.D

Power Clean 3-3-3-3-3

Then,

"THE CLEANER"

12-9-6

Power Cleans 135/95
Toes 2 Bar

TUESDAY

For QUALITY:

6 Skin the cat 

10 Bridge ups  

4 Skin the cat  

15 Bridge Ups  

2 Skin the Cats  

20 Bridge Ups  

S.W.O.D

Shoulder press: 5x5 135/95 LBs

WEDNESDAY

C.W.O.D

"MUGGED"

800 M Run
12 K.B snatches 53/35 (each side)
12 Ring Pushups (or scaled versions

G.W.O.D

5 ROUNDS for QUALITY:

10 V-Out

Max Hold at bottom of V-Out

Recover 90 seconds 

THURSDAY

500 m row for time @ Max Effort
rest 5 min

400 m SPRINT!
rest 3 min

"21"

20 down to 1 push-ups
1 up to 20 Sit ups

Tech work: Muscle ups

FRIDAY

"BLIND DATE"

1 Push press 155/115

1 round of Cindy

2 P.P. 155/115

1 round of Cindy

3 P.P

1 cindy

4 P.P

1 cindy

5 P.P.

1 Cindy

6 P.P.

1 Cindy

7 P.P.

1 Cindy

8 P.P.

1 Cindy

9 P.P.

1 Cindy

10 P.P.

1 Cindy.

Tech Work: H.S.P.U.

3 rds for time

This week at 911 CrossFit 9/12-9/16/11

Monday

150m Farmer's Walk 53/35 one handed

30 KBS 53/35

150m Run

30 V-Ups

150m Run

30 Weighted Step Ups 24/20

150m Run

30 Ball Slams 20/14

150m Run

30 Over head Walking Lunges (barbell/PVC pipe)

30 Super mans

150m Farmer's Walk 53/35 one handed

Tuesday

"IHOP"

10 Rounds for time of:

Broad jumps (inside the gym x 4)

10 Box jumps

10 Burpees

10 Mountain Climbers

FWOD

Muscle-up progression

or

10 x 2 Muscle ups

Wednesday

"The Advance Athlete"

5 Rounds for time of:

200m Backwards run

6 P.P. 135/95

12 Pull ups

6 HSPU

12 Hallow Rock

6 F.S. 135/95

FWOD

6 x 6 Hip Bridges

Thursday

"Turkish Thursdays"

On the minute every minute for 12 minutes complete:

4 TGU 53/35

10 DU's OR 40 Singles

Then...

On the minute every minute for 10 minutes complete:

6 TGU

4 Pull ups

Friday

400m Run

3 rounds of:

24 Goblet Squats 70/55

12 Knees to Elbows

6 Sprawls

400m Run

This week at 911 CrossFit 9/5-9/9/11

Monday

3 Rounds for time of:


100m Karaokes
100m Broad Jump
24 Pull Ups
12 Push Presses 95/65
100m Backward run
100m Lunges


FWOD:


5 attempts of single ring v-ouy


Tuesday

"Fight Gone Bad"


The CrossFit workout is 'Fight Gone Bad.' In this workout you spend one minute at each of five stations, resulting in a five minute round after which a one minute break is a allowed before repeating.  This event calls for three rounds.  The clock does not stop or repeat between exercises.  On call of 'rotate' the athletes must move to the next station immediately.  One point is given for each rep, except on the rower, where each calorie is one point.

1. Wall-ball, 10 ft target (Reps)
2. Sumo deadlift high-pull (Reps)
3. Box jump (Reps)
4. Push-press (Reps)
5. Row (Calories)

Wednesday

F.W.O.D

7 Attempts to find 1RM @ B.S. (10 Mins time limit)

C.W.O.D

5 B.S. @ 75% of 1RM
5 H.S.P.U
5 One arm K.B Row (per side)
20 Burpees


Thursday

"Boot camp"

In teams of two complete

30 min A.M.R.A.P

6 Sumo deadlift high pulls
6 Chin ups
12 Ball slams

One member of team, will row 750m while the other team member completes the cycle when the first person's rowing its done will continue the cycle where ever the other team member left of (switching stations) and the second team member will begin to row. Continue this pattern until the 30 mins are done.

G.W.O.D

Muscle up

10 rounds of 2


Friday

Technique Work: Clean

"Grace"

30 Clean and Jerk @ 135/95 for time.