This week at 911 CrossFit 5/28-6/1

MEMORIAL DAY WE WILL ONLY HAVE THE MORNING CROSSFIT AND BOOT CAMP CLASSES:

CrossFit: 6:30am, 7:30am, 8:30am, 10:30am

Boot camp: 5:30am, 9:30am

Monday

As per CrossFit Memorial Day Tradition, we will be doing the Hero workout "Murph" in honor of all the fallen soldiers who made the ultimate sacrifice for our great country.

"Murph"

For time:

1 Mile run

100 Pull-ups

200 Push-ups

300 Squats

1 Mile run

Tuesday

SWOD

Hang Snatch

2x3 (70%)

2x3 (75%)

1x1 (80%)

1x1 (85%)

WOD

20 Minute Amrap

15 Hip Extensions

30 Yard Lunge

15 Toe-to-bar

2 minute rest then...

Tabata unanchored Sit-ups

Wednesday

SWOD

Standing Overhead Press

1x5 (75%)

1x3 (85%)

1x1 (95%-max repetition attempt)

WOD

5 Rounds for time:

30 SDHP+KBS 53/35

50/100/150/100/50 yard KB Run and Carry 

Coaching Notes: 25 minute time cap.  Dropped Kb during run is 5 burpee penalty.

Thursday

SWOD

Back Squat

1x5 (75%)

1x3 (85%)

1x1 (95%-max repetition attempt)

Deadlift 1x5 (85%)

WOD

For total time of:

25 Burpee buy in

then...

4 Rounds of:

10 Ring Dips

10 Deadlifts (RTG 345/255lbs, Rx 305/205lbs)

100m Backward Run

Friday

SWOD

Hang Clean

2x3 (70%)

2x3 (75%)

1x1 (80%)

1x1 (85%)

WOD

For time:

6 5 4 3 2 1...2 minute rest then...1 2 3 4 5 6 of:

Wall Slides

Clean and Jerk (RTG 20lbs over Body Weight, Rx Body weight)

This week at 911 CrossFit 5/21-5/25

If you missed the Form Lab this weekend, feel free to check out the videos on our Facebook page "911 CrossFit."  There will be more in the future.


Monday

SWOD
Back Squat
3x3 (70%, 80%, 90%, last set is maximum repetition attempt)

WOD

For total working time:

• Run 400m
• -rest 2:00
• Row 500m
• -rest 2:00
• Run 400m
• -rest 1:30
• Row 500m
• -rest 1:30
• Run 400m
• -rest 1:00
• Row 500m

Coaching Note:  These should be all out efforts.  Keep track of each round and is there is a greater than +5 second differential between any round there is a 25 Burpee penalty.  

Tuesday

SWOD

Hang Clean

3x3 (70%)

1x1 (75%)

1x1 (80%)

WOD

12 minute AMRAP

(Every time the bar is dropped, unless it is after all reps completed, 3 burpee penalty)

•  (10) Front Squat
• RTG: 185/155
• RX: 165/135
• Scaled: 145/115
• (5) Shoulder to OH
• (3) Tire Flips

then...

• 100 DUs

Wednesday

SWOD

Bench Press

3x3 (70%, 80%, 90%, last set is maximum repetition attempt)

WOD

4 Rounds for time:

(Triplet Sprint)

• 5 Muscle Ups (Scaled: 15 Pull-ups, 15 Ring Dips)
• 10 Deficit Deadlifts - 245/185
• 15 GHD Situps
• Sprint (50, 100, 150, 200 yards)

(25 minute time limit)



Thursday

SWOD
Hang Snatch

3x3 (70%)

1x1 (75%)

1x1 (80%)

Hero WOD: “Tommy V”

• (21) 115 lb. Thruster
• (12) 15ft Rope Climb
• (15) 115 lb. Thruster
• (9) 15ft Rope Climb
• (9) 115 lb. Thruster
• (6) 15ft Rope Climb

(25 minute cap)

Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in a training accident in Arizona, on Feb. 13.



Friday

SWOD
Deadlift
3x3 (70%, 80%, 90%, last set is maximum repetition attempt)


WOD

7 min AMRAP Burpees

then...

5 Rounds for time of:

(25 minute time cap)

• 40 Squats
• 20 Chest to Bar Pull Ups (Scaled: 40 Pull Ups)
• 15 Box Jumps
• 10 HSPUs

This week at 911 CrossFit 5/14-18

Monday

SWOD

Hang Snatch

3x5 (@ 60%)

2x3 (@ 70%)

WOD

"Isabel"

For time:

30 Snatch 135lb

(Time cap: 7 minutes)

3 minute rest then...

"Karen"

150 Wall Ball Shots

(Time cap: 10 minutes)

Tuesday

SWOD

Bench Press 

3x5 (65%, 75%, 85%, last set is maximum repetition attempt)

WOD

5 Rounds for time:

20 Minute Cap

10 Double Unders

5 Back Extensions

3 Muscle-ups (scaled: 9 Pull-ups, 9 Ring Dips)

100 Yard Shuttle

(Time Cap: 20 minutes)

GWOD

Ring Invert

3x10

FWOD

3x10 Strict Toe-to-bar 8 minute cap

Wednesday

SWOD

Back Squat

3x5 (65%, 75%, 85%, last set is maximum repetition attempt)

Deadlift

1x5 (85%, maximum repetition attempt)

WOD

5 Rounds for time:

7 OHS (Rtg: Body Weight, Rx: 105/95) 

5 Ring HSPU/Parallette HSPU

(Time Cap: 25 Minutes)

FWOD

Tabata Bike Sprint

Thursday

SWOD

Hang Clean

3x5 (@ 60%)

2x3 (@ 70%)

WOD

For time:

400m Run

then...

21-15-9

Squat Clean and Jerk (RTG: bodyweight, Rx: 135/65)

Reps x 10ft Farmer Walk (RTG: 80lb dumbbell, Rx: 53, scale 35)

then...

400m Run

Coaches Notes:  For Farmer Walks confusion, First Round 21 x10= 210 ft, second 15 x 10=150ft, etc.

Friday

SWOD

Standing Overhead Press

3x5 (65%, 75%, 85%, last set is maximum repetition attempt)

Push Press

5x5 (Ramping, adding weight every set)

WOD

"The Clown"

100 yd Bear Crawl buy in

Then 3 rounds of:

3 Chest-to-bar Pull-ups

3 Hand-release push-ups

3 Box Jumps

3 Ring Dips

3 Burpees

Then finish with 3 minute Handstand hold (Cumulative)

Skill:

Rope Climbs

This week at 911 CrossFit 5/7-5/11

In spirit of this year's CrossFit Games, this week we will be doing the official Regional Workouts.  The prescribed weight is the same as in the actual Regionals, however the time caps have been extended a few minutes.  Enjoy!
To see the demonstrations, click here: http://games.crossfit.com/workouts/regionals-individual

Monday

CrossFit Regional Individual Event 1
"Diane"
21-15-9
Deadlift (225, 115lbs)
Handstand push-ups
Time cap: 12 minutes


CrossFit Regional Individual Event 3
Four rounds for time:
10 One-arm dumbbell snatches (100/70lbs)
Sprint
Time cap: 12 minutes


Tuesday

Skill WOD
Pistols
Hang cleans

WOD

CrossFit Regional Individual Event 2
For time:
Row 2,000m
50 Pistol (one leg) squats (alternating, 25 each)
30 Hang cleans (225, 135lbs)
Time cap: 30 minutes



Wednesday

WOD
CrossFit Regional Individual Event 4
For time:
50 Back Squats (135/95lbs)
40 Pull-ups
30 Shoulder-to-overhead (135/95lbs)
50 Front Squats (85/65lbs)
40 Pull-ups
30 Shoulder-to-overhead (85/65lbs)
50 Overhead Squats (65/45lbs)
40 Pull-ups
30 Shoulder-to-overhead (65/45lbs)
Time cap: 35 minutes

FWOD
Tabata Planks


Thursday

WOD
CrossFit Regional Individual Event 5 Altered
Snatch Ladder with Double Unders
18 minute AMRAP:
Perform 20 Double Unders then one snatch.
Add 10 pounds to your snatch every round.  Take as many attempts as necessary to complete your snatch.  When you can no longer perform the snatch at X amount of weight, perform double-unders until time has ended.
Men start at 95lbs
Women start at 45lbs

FWOD
Barbell Rows
5x10


Friday

WOD
CrossFit Regional Individual Event 6
For time:
Three rounds of:
7 Deadlifts (345/225lbs)
7 Muscle-ups (Scaled: 7 pull-ups, 7 ring dips)
then,
Three rounds of:
21 Wall Ball Shots (20/14lbs at 10')
21 Toes to Bar
then,
100' Farmer carry (100/70lbs each hand)
28 Burpee box jumps
100' Farmer carry (100/70lbs each hand)
3 Muscle-ups
Time cap: 35 minutes

FWOD
60 Second L-Sit hold (break up if necessary, example: 3 sets of 20 seconds, 6 sets of 10 seconds)
60 Free Hand Stand hold (break up if necessary, example: 3 sets of 20 seconds, 6 sets of 10 seconds)