This week at 911 CrossFit 12/31-1/4

Monday

Strength WOD
Back Squat
-3x5 @ 80% of 1rm
-2x3 @ 90% of 1rm
WOD
20 Minute AMRAP of:
13 Burpee Box Jumps
20 Toe-to-bar
13 OHS (135/95)
20 HSPU
13 Clusters (Clean+Thruster) (135/95)



Tuesday

Closed!  Have a happy and safe New Years!



Wednesday

Strength WOD
Snatch Complex
5 increasing sets of:
-3 Snatch Pull +1 Squat Snatch

WOD
For time:
Run 1000m
100 Push-ups
10 Snatch 135/95

Coaching Notes: For the run, 800m route + 200m route.



Thursday

Strength WOD
Bench Press
-4x3 @ 95% of 3rm of this cycle.  Last set do as many reps as possible, hitting at least 3
Close-grip Floor Press
-3x5 Heavy

WOD
3 Minutes of:
20 Back Squats (Bodyweight)
ME Pistols

one minute rest then...

3 Minutes of:
20 Box Jumps
ME Double-unders

one minute rest then...

3 Minutes of:
20 Push Press
ME Wall Balls

one minute rest then...

3 Minutes of:
20 Pull-ups
ME Row for meters



Friday

Strength WOD
Clean Complex
5 increasing sets of:
-Clean from floor + Clean below knee + Clean from high hang + 1 Jerk

WOD
10 Minute AMRAP of:
5 Deadlifts (Rx: 2x Bodyweight)
5 Cleans (Rx: Bodyweight)
5 Ring Dips
5 Russian KBS 80/53

2 minute rest then...

10 Minute AMRAP of:

10 Tire Flips
25 Tire Sit-ups


Coaching notes: For tire sit-ups, put feet under tire wall and extend arms, hands must touch floor (think GHD sit-ups)

New Years Hours

Monday: Morning classes only: 6:30am, 7:30am, 8:30am, 10:30am
Tuesday: Closed.
Wednesday: Resume normal schedule


Have a happy and safe New Years!

This week at 911 CrossFit 12/24-12/28

Monday

Reminder:  Only the morning classes will be available.

WOD
For time:
"12 Days of Christmas"
1 Squat Snatch 135/95
2 Ring Dips
3 KBS 53/35
4 HSPU
5 Toe-to-bar
6 Front Squats 135/95
7 DU
8 KB Snatch 53/35
9 Wall Balls
10 Pull-ups
11 Burpees
12 Pistols

Performed just like the song.  First round is 1 Squat Snatch.  Second round is 2 Ring Dips then 1 Squat Snatch.  Third round is 3 KBS then 2 Ring Dips then 1 Squat Snatch.  Fourth round is 4 HSPU then 3 KBS then 2 Ring Dips then 1 Squat Snatch...etc...


Tuesday

Rest Day.  Merry Christmas! Gym is closed.



Wednesday

Strength WOD
Back Squat
-3x5 @ 75% of 1rm
-2x3 @ 85% of 1rm

WOD
5 Rounds:
1 Minute to complete 15 KBS 80/53 (rest if any remaining time)
1 Minute row for meters
Score= total meters



Thursday

Strength WOD
Bench Press
-4x3 @ 90% of 3rm of last week.  Last set do as many reps as possible, hitting at least 3.

WOD
3 Rounds for time of:
400m Run
1 Rope Climb
5 Muscle-ups
10 Thrusters 115/75


Friday

Strength WOD
Clean Complex
-5 Sets of: Clean + Hang Clean.  Add weight every set.  Working sets begin at 65% of Clean 1rm.

WOD
7 Minute AMRAP
5 Hang Power Cleans 135/95
10m Barbell Lunge (in front rack position)
10 Deadlifts 135/95
10m Barbell Lunge (in front rack position)

rest two minutes then...

7 Minute AMRAP
5 Hang Power Snatch 95/65
20 Double Unders
5 Hang Squat Snatch 95/65
10 Wall Balls

Christmas Hours

Monday:  Morning classes only.  6:30am, 7:30am, 8:30am, 10:30am

Tuesday: Closed

Wednesday: Regular class schedule resumes 

Happy holidays to all of our amazing CrossFitters and your families!

This week at 911 CrossFit 12/17-12/21

Monday

Strength WOD
Front Squat
-Work up sets of three to establish a new 3rm
Strict Pull-ups
-4 sets of max repetitions.  One minute rest between sets.  Beat last weeks total reps.

WOD
12 Minute AMRAP
15 Deadlifts 155/115
15 Deficit push-ups, hands on 25 pound plates
15 Box jumps, 24" box


Tuesday

Strength WOD
Bench Press
-Work up sets of three to establish a new 3rm
Push Press
-3x5 Heavy

WOD
5 Minute AMRAP
20 Double-unders
20 Wall balls

rest two minutes then...

5 Minute AMRAP
5 Barbell-facing Burpees
5 Clean and Jerks 185/115

then...

Row 800m



Wednesday

Strength WOD
None

WOD
"Sandy Hook 26"
26 Minute AMRAP
-26 OHS 115/95
-26 HSPU
-26 KBS 80/53
-26 Box Jumps 30"/24"
-26 Wall Climbs
-26 Toe-to-bar



Thursday

Strength WOD
Snatch
-1x2 @ 60%
-1x2 @ 70%
-1x1 @ 80%
-Heavy Single
Clean
-1x2 @ 60%
-1x2 @ 70%
-1x1 @ 80%
-Heavy Single
Back Squat
-4x3 (70%, 75%, 80%, 85%)

WOD
5 Rounds for time of:
100m Sprint (Speed bump and back)
25 HRPU

then...

Tabata Broad Jumps



Friday

Strength WOD
Strict Press
-Work up sets of three to establish a new 3rm
Jerk
-3x3 Heavy

WOD
4 Rounds of:
90 seconds of:
-15 Russian KBS 80/53
-Remaining time Row for calories
90 seconds of:
-14 KB Snatch 53/35
-Remaining time double-unders
Score=Calories+Double-unders

then...

Death by pull-ups

Coaching notes:  If rowers are full, start with the snatch/dubs round then go to the rkbs/row next.  KB Snatch is 14 total, 7 each arm alternating each rep.

This week at 911 CrossFit 12/10-12/14

Monday

Strength WOD
15 Minutes to attempt a new Back Squat 1rm
Strict Pull-ups
-4 Sets max repetitions, one minute rest between sets.

WOD
Complete as many rounds as possible in 15 minutes of:
8 Ring dips
10 Box jumps, 24" box
95 pound barbell Overhead walking lunge, 12 steps



Tuesday

Strength WOD
6 Sets of the Clean Complex
-2 Reps of: Clean pull+Hang Clean+Front Squat @ 70% of Clean 1RM

WOD
4 Rounds for time:
50 Double Unders
5 Snatches 135/95
20 Wall Balls
200m Row



Wednesday

Strength WOD
15 Minutes to attempt a new Bench Press 1rm

WOD
"Moore"
20 Minute AMRAP
15 ft Rope Climb, 1 ascent
Run 400 meters
Max rep Handstand push-ups

Record HSPU as well as rounds completed

Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him. He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt.

Thursday

Strength WOD

15 Minutes to attempt a new Deadlift 1rm

WOD

Run 800m

30 Pull-ups

20 Back Squats 135/75

Run 800m

30 Burpee Pull-ups

15 Front Squats 135/75

Run 800m

30 Burpee Box Jumps

10 Overhead Squats 135/75

Friday

Strength WOD

3-Position Snatch (Floor, Knee, High Hang)

-5 sets @ 60%, 65%, 70%, 75%, 80%

WOD

10 Minute AMRAP

5 Olympic Press 135/95 (Clean + Strict Press)

15 Russian KBS 80/53

rest two minutes then...

10 Minute AMRAP

100m Sprint

25 HRPU

100m Farmer's Walk (Combined dumbbells=Bodyweight)

10 DB to Overhead (5 each arm, use same dumb bell from Farmer's Walk)

This week at 911 CrossFit 12/3-12/7

Monday

Strength WOD
Back Squat Max Effort
-5x3 (60%, 70%, 80%, 90%, 3rm attempt***)
Bench Press Dynamic Effort
-6x3 @ 75%.  No more than one minute rest between sets.

WOD
3 Rounds of:
1 minute of: 8 Burpees, max rep Thrusters 95/65
1 minute of: 8 Burpees, max rep Squat Cleans 95/65
1 minute of: 8 Burpees, max rep Squat Snatch 95/65
1 Minute rest.
Score=Reps

Coaching Notes: 3rm attempt from last week +5lbs if 3rm is under 200lbs.  3rm from last week +10lbs if 3rm is over 200lbs.



Tuesday

Strength WOD
Clean+ 3 Jerks
-5 Sets Heavy intensity

WOD
1 Minute on, 1 minute off for 10 minutes (5 rounds)
30 KBS 80/53

then...

Tabata HSPU

then...

Row 1000m+penalty meters

Coaching notes:  Every minute you don't finish 30 KBS, count one penalty.  Every penalty=500m. For example, you don't finish all 30 KBS in a minute three of the rounds, add 1500m to the final row, 2500m total.



Wednesday

Strength WOD
None

WOD
“Tillman”
7 Rounds of:
7 Deadlifts 315/220
200m Sprint
15 Pull-Ups
45 Second rest


Patrick Daniel Tillman (5.6.76 – 4.22.04) was a professional football player who left the National Football League and enlisted in the United States Army in May 2002. He joined the Army Rangers and served multiple tours in combat before he was killed in the mountains of Afghanistan. He was a recipient of the Silver Star, the third highest honor in the military, and a Purple Heart. Pat is survived by his wife Marie. He is also remembered through the foundation named in his honor; the mission being to inspire people to make positive changes in themselves and in the world around them.


Thursday

Strength WOD
Back Squat Dynamic Effort
-10x2 @ 80% of 1rm
Close-grip Bench Press
-5x3 Heavy***

WOD
7 Minute AMRAP
400m Run Buy in (Done just once in the beginning of the AMRAP)
15 HRPU
10 Toe-to-bar

rest one minute then...

5 Minute AMRAP
15 Wall Balls
10 Box Jumps

then 400m Run Cash out


Coaching Notes: ***For every set performed, add 5 pounds to what you performed last week if under 200lbs.  Add ten pounds if over 200lbs if possible.



Friday

Strength WOD
Snatch
-1x3 @ 70%, 3x2 @ 80%, 3x2 @ 90%, 1x1 @ 92.5%

WOD
5 Minute AMRAP
1 15' rope climb
10 OHS 115/75

2 minute rest then...

5 Minute AMRAP
5 Burpee Broad Jumps starting at the speed bump.  Sprint to the next speed bump in the remaining distance. Turn around and repeat.

2 minute rest then...

Tabata Ball Slams, Heavy tire flip during 10 second rest (8 flips total)

This week at 911 CrossFit 11/26-11/30

Monday

Strength WOD
Back Squat Max Effort
-5x3 (60%, 70%, 80%, 90%, 3rm***)
Bench Press Dynamic Effort
-6x3 @ 70%.  No more than one minute rest between sets.

WOD
12 Minute AMRAP
6 Strict Pull-ups
12 Push Presses 115/65
18 Barbell Lunges 115/65

then...
Sprint Row 200m


Coaching Notes: 3rm from last week +5lbs if 3rm is under 200lbs.  3rm from last week +10lbs if 3rm is over 200lbs.



Tuesday

Strength WOD
Clean Complex
4 Sets of the complex:
-5 Clean pulls, 5 Hang Power Cleans, 5 Front Squats
Use 60% of Clean 1rm

WOD
3 Rounds for total reps of:
1 minute max effort Burpee Box Jumps
1 minute max effort Push-ups
1 minute max effort DB Ground to Overhead 50/35

Coaching Notes: Clean pulls are NOT upright rows.  Perform as you would a clean.  The explosiveness of the hip movement sends the bar up.



Wednesday

WOD
"Paul"
Five rounds of:
50 Double unders
35 Knees to elbows
185 pound Overhead walk, 20 yards

GWOD

5x5 Ice cream makers

Done with control.  Progressions include raising your your knees

Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. He was engaged to be married with Lisa Esposito.



Thursday

Strength WOD
Back Squat Dynamic Effort
-10x2 @ 75% of 1rm
Close-grip Bench Press
-5x3 Heavy***


WOD
"Elizabeth"
21-15-9
Clean 135/95
Ring Dips


Coaching Notes: For every set performed, add 5 pounds to what you performed last week if under 200lbs.  Add ten pounds if over 200lbs if possible.


Friday

Strength WOD
Snatch Complex:
5 Sets of:
-Snatch, Hang Snatch, Overhead Squat
Heavy

WOD
3 Rounds of:
Partner Tire Flips 10 (each)
3 Rope Climbs
10 Deadlifts 245/115
10 Ball Slams
then...
800m Run Cash out

Thanksgiving hours

This Thanksgiving week, our gym hours will be modified as followed:

Wednesday 11/21 there will be no 7:30pm class.  

Thursday 11/22 there will only be one class at 10:30am.

Friday 11/23 there will only be two classes: 10:30am, and 4:30pm.

This week at 911 CrossFit 11/19-11/23

Monday

Strength WOD
Back Squat Max Effort
-Establish a 3rm.
Bench Press Dynamic Effort
-6x3 @ 65%.  No more than one minute rest between sets.

WOD
5 90 second rounds of:
10 HSPU buy in
Max Rep Front Squat 135/95
30 Second rest

rest 2 minutes then...

Tabata KB Snatch 53/35


Coaching notes: First round is the left arm, second round is the right, etc.


Tuesday

Strength WOD
Clean
-15 Minutes to establish a new 1rm

WOD
3 Rounds for time:
5 Muscle-ups
10 Cleans Rx=Bodyweight
800m Run


Wednesday

Strength WOD
Split Jerk
-5x2 (Work up to a heavy 2rm)

WOD

"Jim's Birthday WOD"
For time:
50 Deadlifts 185/115
50 Burpees
50 KBS 53/35

rest then...

15 Minute row for distance

Thursday

Strength WOD
Back Squat Dynamic Effort
-10x2 @ 70% of 1rm
Close-grip Bench Press
-5x3 Heavy

WOD

15 Minute AMRAP
5 OHS 115/75
15 Push Press 115/75
10 Box Jumps
20 Wall Balls

GWOD
60 Second L-sit hold.  Partition as needed.
Work on "Skin the Cat"





Friday

Strength WOD
Hang Snatch
-3x3 @ 70%
-2x2 @ 80%
-1x2 @ 90%
Pendlay Row
-5x5 Heavy

WOD
50-40-30-20-10
Squats
100m Sprint
Push-ups
100m Sprint

This week at 911 CrossFit 11/13-16

Tuesday

Strength WOD
Power Snatch
-3x3 (Heavy)
Snatch Balance
-3x1 (Heavy)

WOD
Five rounds for time:
10 Clean and Jerks 155/85
1 15' Rope Climb Legless



Wednesday

Strength WOD
Back Squat
-5x5 @ 80% of 1rm

WOD
5 Minute AMRAP
15 KBS 53/35
100m Sprint

rest three minutes then...

Five 90 second rounds of:
4 Deadlifts 365/205
Max Rep Ring Dips
30 second rest between rounds
Score= Number of ring dips

Coaching notes: If weight is scaled for deadlifts, you will perform 6 reps per round



Thursday

Strength WOD
Strict Press (Start at 65% then increase 5% every set)
-6x3
Push Press (Start with the last weight used on strict press, add 5-10lbs per set)
-6x3

WOD
21-15-9
Thrusters 95/65
Toe-to-Bar
Hang Power Clean 95/65
Box Jumps



Friday

Strength WOD
None

WOD
3 Rounds of:
50m Sprint
50m Backwards Run
50m Broad Jump
50m Backwards Run
Time cap: 15 Minutes

two minute rest then...

6 Minute AMRAP
10 Russian KBS 80/53
25m Farmer's Walk (Combined dumbbells= body weight)

two minute rest then...

6 Minute AMRAP
10 Hang Power Snatch 75/45
25m Overhead Walk
10 Overhead Squats 75/45

two minute rest then...

Row 1k

Veteran's Day Hours/WOD

This Veteran's Day Monday, we will only have two WODs, one at 10:30am, and 4:30pm.  In honor of our heroes, we will be doing the hero wod Murph. Service/Prior service members are encouraged to represent their branch.

"MURPH"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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.

Athlete of the Month

November's athlete of the month are Blake and Jen!

Blake has made continual progress and always strives to complete WODs at Rx.  Blake doesn't let his size stop him from moving heavy weight and is one of our best and motivated athletes.  Breaking PRs is what Blake does best.

Jennifer has come a long way since she has joined our box.  She is now fit, strong, and has made tremendous form improvement across the board.  

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

Monday

Strength WOD
Back Squat
-12 Minutes to beat last weeks 2rm
Bench Press (Dynamic Effort)
-7x3 @ 65% One minute rest between sets.

WOD
For time:
15-10-5
-C2B Pull-ups
-Ring Dips
-Front Squats 185/115


Tuesday

Strength WOD
Snatch
-2-2-2-1-1-1 (Starting @ 65% of 1rm, increase by 5% per set)

WOD
EMOM for 5 minutes (Every minute on the Minute)
100m Sprint (Speed bump and back)

rest three minutes then...

8 Minute AMRAP
15 Wall Balls
10 Toe-to-Rings
15 Double Unders



Wednesday

Strength WOD
Ten Minutes of TGU
-As many sets of 4 (2 per arm) as possible.  Not for time.

WOD
"Jack"
20 Minute AMRAP
10 Push Press 115/85
10 KBS 80/53
10 Box Jumps

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin in survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.



Thursday

Strength WOD
Close-grip Bench Press (Max Effort)
-12 minutes to beat last weeks 1rm
Deadlift (Dynamic Effort)
-8x2 @ 70%.  Maximum rest of one minute between sets.

WOD
3 Rounds of the complex:
7 Barbell rows
7 Hang Power cleans
7 Front Squats
then...
3 Rounds of the complex:
7 Snatch-grip Romanian Deadlifts
7 Hang Power Snatch
7 Overhead Squats
Rx: 115/65

Coaching Notes:  Not for time.  Barbell can't be dropped until the 7th rep of the last exercise (front squat or overhead squat) is complete.  A barbell dropped mid set will not count.



Friday

Strength WOD
Tabata HSPU

WOD
"Fight Gone Cardio"
3 Rounds of:
1 Minute Row
1 Minute Bike
1 Minute Jump Rope
1 Minute Burpees
400m Run
Instead of 1 minute rest between rounds, Round 2 will begin at 7 minutes, and Round 3 will begin at 14 minutes.

This week at 911 CrossFit 10/29-11/2

Monday

Strength WOD
Back Squat (Max Effort)
-12 minutes to establish a new 2rm

WOD
"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift 1.5 Body Weight
Bench Press Body Weight
Clean 3/4 Body Weight




Tuesday

Strength WOD
Snatch+Hang Snatch
-5x2 @ 70%, 75%, 80%, 85%, 90%


WOD
5 Minute AMRAP
10 Front Squats
10m Barbell Lunge (Barbell in front rack position)
10 Shoulder to overhead (Strict, push press, jerk, etc.)
10m Barbell Lunge (Barbell in front rack position)
Rx: 135/95

3 minute rest then...

5 Minute AMRAP
10 Overhead Squat
10m Overhead walk
10 Barbell facing burpees (5 each side of the barbell)
10m Overhead walk
Rx: 95/65

Coaching Notes:  In the strength wod, the initial snatch from the ground is the first rep.  Upon completion of the first snatch, return to the hang position (not ground) and perform a hang snatch as the second rep.  Set is now complete.






Wednesday

Strength WOD
None


WOD
"RJ"
Five rounds for time of:
Run 800m
5 15' Rope climbs
50 Push-ups
Time cap: 40 minutes


Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT. He is survived by his wife Emily and 9 month old daughter Kaila. The LAPD established a trust fund for them.



Thursday

I think I know the first guy in the video doing KB swings

Strength WOD
Close-grip Bench Press (Max Effort)
-12 minutes to beat last weeks 1rm
Back Squat (Dynamic Effort)
-8x2 @ 65%.  Maximum rest of one minute between sets.

WOD
"The floor is lava"
For time:
20 Unbroken Hang Power Cleans 135/95
50 Unbroken KB Swings
50 Unbroken Wall Balls
50 Unbroken Double-unders
Rx: 53/35

During the 50 reps of any given exercise: if the barbell hits the ground, the kettle-bell touches the floor, ball hits the grounds, or jump rope stops, there is a 3 burpee penalty.

Friday

Strength WOD
Pendlay Row
-5x5

WOD
3 Minute AMRAP
3 Muscle-ups
5 Box Jumps

2 minute rest then...

5 Minute AMRAP
5 DB Ground to Overhead Left Arm
5 Pistol Squats Right Leg
5 DB Ground to Overhead Right Arm
5 Pistol Squats Left Leg
Rx: 80/50

2 minute rest then...

7 Minute AMRAP
7 Tire flips
7 L-Pull ups
7 HSPU
7 Ball Slams

This week at 911 CrossFit 10/22-26

Monday

Strength WOD
Push Press (Dynamic Effort)
-3x3 @ 70% of 1rm.  No more than one minute rest between sets
Push Jerk
-3x3 @ same weight as push press
Front Squat (Max Effort)
-12 minutes to establish a 2rm

WOD
50m Overhead Lunge Buy-in
then...
4 Rounds of the couplet:
20 Russian KBS
100m Sprint
then...
50m Overhead Lunge Cash-out

Time Cap: 15 minutes
Rx: 70/53

Coaching Notes:  Lunge with the kettlebell overhead for buy-in and cash out.




Tuesday

Strength WOD
Snatch
-3x3 @ 70% of Snatch 1rm
Snatch Pulls
-3x3 @ 110% of Snatch 1rm

WOD
5 Minutes to complete 3 rounds of the following complex:
-5 Barbell Rows
-5 Hang Power Cleans
-5 Back Squats
Rx: 135/95

Rest 3 minutes then...

"Lazy Kelly"
3 Rounds for time of:
30 Box Jumps
30 Wall Balls
Time Cap: 12 minutes




Wednesday

Strength WOD
Strict Pull-ups
-3 x failure

WOD
"Tom"
Complete as many rounds as possible in 25 minutes:
7 Muscle-ups
11 Thrusters 155/105
14 Toe-to-bar

Rest then...

Row 1k


Coaching Notes: Have sufficient rest between pull-up sets (2-3 minutes).  If you can do 10 reps, add weight.

U.S. Army First Lieutenant Thomas M. Martin, 27, of Ward, Arkansas, assigned to the 1st Squadron, 40th Cavalry Regiment, 4th Brigade Combat Team (Airborne), 25th Infantry Division, based in Fort Richardson, Alaska, died on October 14, 2007 in Al Busayifi, Iraq, of wounds suffered when insurgents attacked his unit with small arms fire. He is survived by his parents, Edmund and Candis Martin; sisters Sarah Hood, Becky Martin, and Laura Martin; fiancee, Erika Noyes; and grandmother, E. Jean Martin.

Thursday

Strength WOD
Close-grip Bench Press (Max Effort)
-12 minutes to establish a new 1rm
Back Squat (Dynamic Effort)
-8x2 @ 60%.  Maximum rest of one minute between sets.

WOD
8 Minute AMRAP:
7 Deadlifts
7 HSPU
14 Double-unders
Rx: Males 1.75 x Body weight.  Females 1.25 x Body weight.

Rest 3 minutes then...

Tabata Pistol Squats

Coaching Notes: During Tabata Pistol squats, each round will be dedicated to one leg.  Next round, switch legs.  For example: Round 1=Left leg, round 2=right leg.




Friday

Strength WOD
Clean
-3x3 @ 70%
Pendlay Row
-5x5

WOD
3 Rounds for time of:
3 Rope Climbs 15'
10 Tire Flips
50 Push ups
100m Farmer Walk
200m Run
Rx: Both dumbells combined=body weight
Time cap: 25 Minutes