This SATURDAY 10am WOD Friends & Family Fundraiser any amount Helps!

HELP 6 year old disabled girl who needs a power wheelchair. Jamie Parker works for Shriner's Children's Hospital in Tampa. She contacted me today with the news below:
Due to the extreme weather with Tropical Storm Debby that hit Florida over the weekend, a very dear family friend of mine had severe damage to their home. Their six-year-old daughter, Jessica has spina bifida and uses a power wheelchair for mobility (Like I do). With the unfortunate damage to their home, her $10K wheelchair is ruined due to water damage. Her father recently lost his job and her mother is a stay at home mom. I am trying to do whatever I can to assist this amazing family to raise funds to replace her wheelchair. If you, or someone you know would be willing to make a donation, please help

Monday

SWOD

15 Minutes to find Bench Press 1RM  (RECORD FOR YOUR FUTURE SWODS )

WOD
5 Rounds for time of:
UB Thrusters 165/115
20 Med Ball Slams
Time cap: 22 minutes

Skill WOD

Squat Clean Form (Barbell only)

Coaching Notes:  Perform thrusters until you can no longer do another rep (unbroken), then continue to the med ball slams.

Tuesday

SWOD

Clean

Add 5 Pounds to previous Clean 1RM

2x3 @ 75%

2x3 @ 85%

1x1 @ 90%

1x1 @ 92.5%

WOD

Buy in: 1min UB Burpees

then...

22 AMRAP of:

5   5m Shuttle Sprint

5 Chest to Bar Pull Ups

5 Knee to Chest Jumps… Note .. Land on your toes with bent knees!!

5 Toe to Bar

Skill WOD

Skin the Cat / Double Unders

Coaching notes:  Knee to Chest jumps, land on the ball of your feet (by the toes), not your heel.  Also, do not land with the legs straight. 

Wednesday

SWOD

15 Minutes to find Squat 1RM (RECORD FOR YOUR FUTURE SWODS )

WOD

7 Rounds for Time of:

1 40 yard Sprint

7 Bar Muscle Ups

7 Back Squat 155/115

7 Hang Clean 155/115

Time Cap: 30 minutes

Thursday

SWOD

Hang Snatch

5x3 @ 70%

WOD

7 Min Amrap Task:

Hand Stand Walk 10m ………. Note Hand stand for Quality

Bear Crawl 20m

then 2 min Rest


15 Minute Task

1  Heavy Snatch .

Rest for 20sec

Repeat till Time is up

Friday

SWOD

15 Minutes to find Deadlift 1RM (RECORD FOR YOUR FUTURE SWODS )

WOD

For quality:

10 Rounds of 30 second Sprints @ 100% effort

Rest 1 Min

then

3 Min Singles Jump Rope

Coaching notes:  The sprinting is 5 minutes of work, 10 minutes of rest, give it 100%.

This week at 911 CrossFit 6/18-6/22

Monday

SWOD
Bench Press
3x5 (65%, 75%, 85% of 1RM, last set is maximum repetition attempt)
Remember, this is a new strength cycle, add 5 pounds to your previous working 1RM.

WOD
For Time:
400m Run Backwards
then...
2 minutes of total Double Unders
then...
10,9,8,7,6,5,4,3,2,1 (Each arm) of:
Single Arm Alternating Dumbbell Ground to Overhead
Single Arm Alternating KBS
RX 53/35 KB RX 50/20 Dumbbell
Time cap: 25 minutes


Tuesday

SWOD
Hang Power Clean
3-3-3-3-3
Work to a new 3RM

WOD
For Total Time
Buy in
5 Bar Muscle ups
5 Wall Slide Burpees
3 Ring Muscle ups
3 Wall Slide Burpees
1Bar Muscle up
1 Wall Slide Burpee
Then...
10 Squat Clean
10 GHD or 30 Unanchored Sit ups
8 Squat Clean
20 GHD or 60 Unanchored Sit ups
6 Squat Clean
30 GHD or 90 Unanchored Sit ups
4 Squat Cleans
40 GHD or 120 Unanchored Sit ups
2 Squat Cleans
50 GHD or 150 Unanchored Sit ups
RTG Bodyweight, RX135/105
30 min Cap


Wednesday

SWOD
Deadlift
3x3 (70%, 80%, 90% of 1RM, last set is maximum repetition attempt)

WOD
3 minute Task ROW/Run/BIKE
2 minute Rest
then...
7 minute AMRAP:
20m Shuttle Sprint
5 Pull ups
2 Min Rest
then...
3 Min AMRAP:
Deadlift (Rx: Body weight +100lbs)
2 Min Rest
then...
7 minute AMRAP:
20m Weighted Over Head Lunge( RX 45/25)
10 Box Jumps 30/24


Thursday

SWOD
Standing Overhead Press

3x5 (65%, 75%, 85% of 1RM, last set is maximum repetition attempt)
Remember, this is a new strength cycle, add 5 pounds to your previous working 1RM.


WOD
5 Rounds For Time
7 Front Squat (Rx: 205/155)
14 Wall Ball Shots (Rx:12 Ft)
280m Row


Friday

SWOD
Hang Power Snatch
3-3-3-3-3
Work to a new 3RM

WOD
Tabata Mountain Climbers
then...
4 Rounds For Time
25 Ring Dips
25 Toe To Bar

This week at 911 CrossFit 6/11-6/15

Monday 

SWOD
Hang Power Clean
3x3 (75%)
2x1 (85%)
2x1 (90%)

WOD
Beast Mode Battle WOD #1



Tuesday

SWOD
Bench Press-Speed
6x3 (50%-65% of 1RM) 1-2 minute rest between sets
Floor Press 3x10

WOD
Beast Mode Battle WOD #2:

12 minute time cap:
50 Hang Cleans buy in 95/65
3 Burpee penalty every time bar is dropped
Then...
4 Rounds for time of:
10 OHS 95/65
70m Sandbag Run

Coaching notes:  For more instruction, click link below
http://www.youtube.com/watch?v=D_HQ3Jq0-FM&feature=player_embedded


Wednesday

SWOD
Back Squat
3x5 (65%, 75%, 85% of 1RM.  Last set is max repetition attempt)

WOD
"Beast Mode Battle WOD #3'
12 minute AMRAP of:
10m Farmer's Walk
5 Dumbbell Thrusters
10m Weighted Lunge
10 Ground to Overhead (5 each arm)

Coaching notes:  For more instruction, click link below:
http://beastmodebattle.com/?page_id=250



Thursday

SWOD
Hang Snatch
2x3 (75%)
2x3 (80%)
1x1 (85%)
1x1 (95%)

WOD
"Beast Mode Battle WOD #4"  911 CrossFit Edit
3 Minutes:
Max Burpee Box Jumps/Box Jump Overs
Rest 2 Minutes
3 Minutes:
Max Double Unders
Rest 2 Minutes
3 Minutes:
Wall Balls
Rest 2 Minutes

Skill WOD
Med Ball Throw


Friday

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

WOD
"Bradley"
10 rounds for time of:
Sprint 100m
10 Pull-ups
Sprint 100m
10 Burpees
Rest 30 seconds

Coaching notes:  Remember, this is a new strength wod cycle.  Add 10 pounds to your max for squat and deadlift, and 5 pounds to your bench and overhead press.

This week at 911 CrossFit 6/4-6/8

Monday

SWOD

Deadlift

1x5 (75%)

1x3 (85%)

1x1 (95%, maximum repetition attempt)

WOD

500 meter row sprint

then...

-(21) Heavy Thrusters

then...

-500 meter row sprint

(all out on the rows)

FWOD

Tabata KBS

Coaching notes: Thrusters need to be max effort.  Choose a very challenging weight.

Tuesday

SWOD
Hang Power Snatch
3x3 (75%)
2x1 (85%)
2x1 (90%)

WOD

15 Min AMRAP of:

-250 meter sprint

-(10) Squat Snatches (RTG: 115/95 RX: 95/75)

-5 Muscle Ups (Scaled: 15 pull ups, 15 ring dips)

Wednesday

SWOD
Push Press
6x3 (Increase 10% each set.  Start at 50% of 3RM, end at 100% of 3RM)

WOD

5 Rounds for time of:

-2 Rope Ascents

-10 Box Jumps

-10 HSPU

-20 Burpees 

Thursday

SWOD
Front Squat
5x5

WOD

400 meter lunge buy in

then...

10-9-8-7-6-5-4-3-2-1 of:

-Overhead Squat

(135/105)

-Strict Pull-Ups

Friday

SWOD
Bench Press
1x5 (75%)
1x3 (85%)
1x1 (95%, maximum repetition attempt)


WOD

500 meter run

-50 DUBS

-400 meter run

-40 DUBS

-300 meter run

-30 DUBS

-200 meter run

-20 DUBS

-100 meter run

-10 DUBS