This week at 911 CrossFit 7/30-8/2

Monday

Olympian Om Yun Chol breaks a World Record in the 56kg (123.2lbs) weight class with a triple body weight Clean and Jerk of 168kg (369.6lbs)

Strength WOD

Beginner Bench Press (Bench Press 1RM<Bodyweight)

-Bench Press 5x5, +10lbs from last week.  If new, 75% of 1RM.  3 minute rest maximum between sets

Advanced Bench Press (Bench Press 1RM> Bodyweight

-Close-Grip Bench Press 8x3 @ 50% of Bench 1RM for Speed.  1 Minute rest max between sets

Beginner Back Squat (Squat 1RM<1.5xBW)

-1x20 Back Squat @ 65% of Squat 1RM

Advanced Back Squat (Squat 1RM>1.5xBW) 

-Front Squat
10 minutes to find 1RM or estimated 1RM (using rep chart)

WOD
21-15-9
OH Squat (RTG: 135/95 RX: 115/75)
KBS (RTG & RX: 53/35)

Coaching Notes: Close-grip bench pressing as in arms are shoulder width, elbows tucked.








Tuesday

Doesn't get lower than this.  Women's weightlifting Olympian catches a 235lb Snatch. 

Strength WOD
3 Sets of:
3 reps of: 1 Clean + 3 Jerks 
(Heavy)

WOD
3 rounds for time of:
60 DUBS
15 Box Jumps
15 Clean & Split Jerk - Alternating legs (RX: 115/75)



Wednesday

Strength WOD
None

WOD
5 rounds for time of:
100 meter backwards run
2 Rope climbs
4 Deadlifts (RTG: 275/185 RX: 225/135)
6 Bar Burpees
8 SDHP (RX: 53/35)
10 HSPU
12 OH Walking Lunges (RX: 45/35)





Thursday

Strength WOD
Beginner Bench Press (Bench Press 1RM<Bodyweight)

-Standing Overhead Press 5x5, +10lbs from last week.  If new, 75% of 1RM. Three minute rest maximum between sets.

Advanced Bench Press (Bench Press 1RM> Bodyweight

-Close-Grip Bench Press
10 minutes to find 1RM or estimated 1RM (using rep chart)

Beginner Back Squat (Squat 1RM<1.5xBW)

-3x5 Front Squat.  Heavy.  Last set is maximum repetition attempt.  Record reps completed and record. Three minute rest max between sets.

Advanced Back Squat (Squat 1RM>1.5xBW) 

-10x2 Front Squat @ 50% of Front Squat 1RM for Speed.  One minute rest max between sets.

WOD
12 min AMRAP of:
9 HRPU
6 Wall Balls
3 Muscle Ups



Friday

Strength WOD
5 sets of the following Snatch Complex
To be completed without dropping the bar:
Snatch+Hang Snatch+Behind Neck Press+Snatch Balance
Heavy

WOD
18 min AMRAP of:
1 minute Bike Sprint
5 Chest to Bar Pull Ups
10 Squat Snatches (RTG: 155/105 RX: 115/65

Monday

Happy birthday Julissa!

Strength WOD:
On the minute for 10 Minutes
Bench Press- 1 rep @ 85% of 1RM
then...
On the minute for 10 Minutes
Back Squat- 1 rep @ 85% of 1RM

WOD
"Fran"
21-15-9
Thruster (96/65)
Pull-ups



Tuesday

Strength WOD
3 Working Sets
3 Snatch Doubles (1 Snatch from ground, 1 Hang Snatch)


Coaching Notes:  Bar is dropped upon completion of Hang Snatch, reset for next repetition.  Barbell is NOT dropped after initial Snatch from ground, go directly to the hang.


WOD
Crossfit Games "Track Triplet" WOD


3 Rounds for time:
8 Split Snatch (115/75) Alternate Legs
7 Bar Muscle ups
400m Run


First Place (Mens) Event Winner Daniel Tyminski time: 08:03.2
First Place (Mens) Overall Winner Richard Froning time: 08:15.6
First Place (Womens) Event Winner Julie Foucher time: 08:49.1
First Place (Womens) Overall Winner Annie Thorisdottir: 10:11.8




Wednesday

Strength WOD:
None

WOD
Crossfit Games "MedBall-Handstand Pushup" WOD Modified
Three rounds for time:
8 Cleans
100 foot Barbell Carry (Zercher Style)
7 Parallette HSPU
100 Foot Barbell Carry (Zercher Style)
Rx: Barbell for the whole event 150/80
Time cap: 20 minutes

Finisher:
Tabata Hollow Rock

Thursday

Strength WOD:
On the minute for 10 minutes
Standing Overhead Press- 1 Rep @ 85% of 1RM
then...
On the minute for 10 minutes
Deadlift- 1 Rep @ 85% of 1RM

WOD
CrossFit Games "Sprint" WOD
Shuttle Sprint for time:
50 yard and back
100yard and back

then...

Five rounds for time
1 15ft Rope ascent
10m Overhead Lunge (45/25)


First Place (Mens) Event Winner Nate Schrader time: 00:42.0
First Place (Mens) Overall Winner Richard Froning time: 00:44.7
First Place (Womens) Event Winner Deborah Cordner Carson time: 00:46.1
First Place (Womens) Overall Winner Annie Thorisdottir: 00:50.3





Friday

Strength WOD
Pendlay Row
5x5
3x10 Ring Rows


WOD
CrossFit Games "Chipper" WOD Modified
10 OHS 155/105
10 Box Jump Overs
10 Thrusters 135/95
10 Power Clean 205/125
10 Toe to Bar
10 Burpee Muscle ups
10 Toe to Bar
10 Power Cleans 205/125
10 Thrusters 205/125
10 Box Jump Over
10 OHS
Time Cap: 25 Minutes

Spotlight on our Athletes

Ingrid Nicholls!

Pull-ups:  Black band to passing the red band!
Handstand Pushups: from none to a complete rep!
Rope Climb: from none to two ascents!
Hang Clean: 35lbs to 85lbs!
Back Squat: 45lbs to 155lbs!
Deadlifts: 45lbs to 135lbs!
Toe-to-bar: 15 straight!

This week at 911 CrossFit 7/16-7/20

Monday

Strength WOD

Beginner Bench Press (Bench Press 1RM<Bodyweight)

-Bench Press 5x5, +10lbs from last week.  If new, 75% of 1RM.  3 minute rest maximum between sets

Advanced Bench Press (Bench Press 1RM> Bodyweight

-Bench Press 8x3 @ 70% of 1RM for Speed.  1 Minute rest max between sets

Beginner Back Squat (Squat 1RM<1.5xBW)

-1x20 Back Squat @ 65% of Squat 1RM

Advanced Back Squat (Squat 1RM>1.5xBW) 

-Back Squat 
1x3 @ 80%
1x3 @ 90%
1x1 @ 95%
1x1 @ New PR attempt 

WOD
10 Min Amrap
10 Mountain Climbers
5 Burpees
1 15m Sprint



Tuesday

Strength WOD
Hang Clean
3x3 @ 85%
Snatch Balance
5x1

WOD
3 Rounds for time
15 Strict L Chin ups
200m Run
15 Push Press 115/85
200m Run
3 Wall Run
200m Run

Skill WOD
Skin the Cat 3x3 Strict …



Wednesday

Strength WOD
None

WOD
7 Rounds for time of:
7 BW Dead Lifts
7 Pistols Per Leg
7 Toe 2 Bar

Skill
7 10 second Ring Holds.. Note Hold body at top of ring palms facing out, and chest sucked in.
3x4 Strict Around the World 45 second rest

Coaching Notes:  Ring holds, hold body above rings, palms facing out, chest sucked in.

Minus the swinging.



Thursday

Strength WOD

Beginner Bench Press (Bench Press 1RM<Bodyweight)

-Standing Overhead Press 5x5, +10lbs from last week.  If new, 75% of 1RM. Three minute rest maximum between sets.

Advanced Bench Press (Bench Press 1RM> Bodyweight

-Bench Press
1x3 @ 80%
1x3 @ 90%
1x1 @ 95%
1x1 @ New PR attempt 

Beginner Back Squat (Squat 1RM<1.5xBW)

-3x5 Back Squat, +10lbs from last week.  If new, 75% of 1RM.  Three minute rest max between sets.

Advanced Back Squat (Squat 1RM>1.5xBW) 

-10x2 Back Squat @ 70% of Squat 1RM for Speed.  One minute rest max between sets.

WOD
"Randy"
For time
75 Power Snatches Rx: 75lb
Time Cap: 15 Minutes

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.


Friday

Strength WOD
"Death by Bodyweight Squat Clean & Jerk"

WOD
15 min Amrap
3 Bar Muscle ups
4 Double Unders
5 Front Squats 155/115 RTG BW

This week at 911 Crossfit 7/9-7/13

Monday

Strength WOD

Beginner Bench Press (Bench Press 1RM<Bodyweight)

-Bench Press 5x5, +10lbs from last week.  If new, 75% of 1RM.  3 minute rest maximum between sets

Advanced Bench Press (Bench Press 1RM> Bodyweight

-Bench Press 8x3 @ 65% of 1RM for Speed.  1 Minute rest max between sets

Beginner Back Squat (Squat 1RM<1.5xBW)

-1x20 Back Squat @ 60% of Squat 1RM

Advanced Back Squat (Squat 1RM>1.5xBW) 

-3x3 Back Squat @ 90% of Squat 1RM

WOD

20 Min Amrap
3 Ring Muscle ups
5 Around the Worlds
25m Side Ways Jumping push ups


Then...


Skill Wod
5x10 Hollow Rock w 15 sec rest between sets
5x7 Strict Toe 2 Bar 30 sec rest between sets


Coaching Notes:  Around the world hang from the bar suck chest in hold bar with active shoulder, and lift feet up and around like a windshield wiper.  Think hanging leg raise but legs follow a circular pattern. Jumping push ups need to be explosive while keeping feet together.

Tuesday

Strength WOD
Hang Clean
3x3 @ 80%
Clean Pulls
3x3 @ 110% of Clean 1rm

WOD
20 Minute Ladder for Task
1 Snatch
5 Dubs
2 Snatch
10 Dubs
3 Snatch
15 Dubs
etc...
Rx Starting Weight 115/95

Coaching Notes: Task to Increase Numeric Weight and Repetition.  Snatch increase by 1, dubs increase by 5.



Wednesday

Strength WOD:
None

WOD
Diane
21-15-9
DeadLifts 225/155
HSPU
Time Cap: 15 minutes

then 2 min rest...

Now Diane meets JT
JT
21-15-9
HSPU
Ring Dips
Push Up

Time Cap: 15 minutes

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan 







Thursday

Strength WOD

Beginner Bench Press (Bench Press 1RM<Bodyweight)

-Standing Overhead Press 5x5, +10lbs from last week.  If new, 75% of 1RM. Three minute rest maximum between sets.

Advanced Bench Press (Bench Press 1RM> Bodyweight

-Bench Press 3x3 @ 90% of 1RM for Max Effort.  Three Minute rest max between sets

Beginner Back Squat (Squat 1RM<1.5xBW)

-3x5 Back Squat, +10lbs from last week.  If new, 75% of 1RM.  Three minute rest max between sets.

Advanced Back Squat (Squat 1RM>1.5xBW) 

-10x2 Back Squat @ 60% of Squat 1RM for Speed.  One minute rest max between sets.

WOD

400m Run

then...

5 TGU (Each Hand)

then 3 rounds of the Couplet:

20 KB Snatch (Alternate hands)

20 Box Jumps 

then...

5 TGU (Each Hand)

then...

200m Farmer's Walk

Rx: 53/35 for the whole WOD

Friday

Strength WOD

Hang Snatch

3x3 @ 80%

Snatch Pulls

3x3 @ 110% of Snatch 1rm

WOD

5 Rounds for Time
10 Power Cleans 155/105
15 Pull Ups
20 KB Thrusters Rx: 35/20lbs

This week at 911 Crossfit 7/2-7/6

In observance of Independence Day, this Wednesday there will only be one class at 10:30am. 




Monday

Strength WOD

Beginner Bench Press (Bench Press 1RM<Bodyweight)

-Bench Press 5x5 @ 75% of 1RM 3 minute rest maximum between sets

Advanced Bench Press (Bench Press 1RM> Bodyweight

-Bench Press 8x3 @ 55% of 1RM for Speed.  1 Minute rest max between sets

Beginner Back Squat (Squat 1RM<1.5xBW)

-1x20 Back Squat @ 50% of Squat 1RM

Advanced Back Squat (Squat 1RM>1.5xBW)

-3x3 Back Squat @ 85% of Squat 1RM 

WOD

15 minute AMRAP:

100 Push Press (75/45)

50 Pistols (alternating legs)

20 Muscle ups

Coaching notes: Do the Strength WOD set for you.  Use your actual percentage numbers.  Charts are available for you all over the gym, use them.  Note the weight you used.  Next week you will need to add weight to your sets.  Doing the same weight for a year won't give you progress, if you want to see RESULTS, log your numbers.  The Strength WOD's are not a warm up and are just an important as the daily WOD.  Some days are lighter than others, this does not mean max out every day, that won't get you far.  Follow the plan even if a certain day is light, it's like that on purpose.  

Tuesday

Strength WOD

Beginner Snatch (Snatch 1RM<BW)

-Hang Snatch 5x3 @ 70%

Advanced Snatch (Snatch 1RM>BW)

-Hang Snatch 2x3 @ 70%

-Power Snatch (From Ground) 1x3 @ 80%

-Squat Snatch (From Ground) 1x3 @80%

WOD

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

Clean (Start at 1RM go as far as possible with 1RM than decrease weight discreetly each round)

25m Sandbag Sprint

Coaching Notes: For the Snatches from the ground, reset every rep (as in drop the bar upon completion of every rep).

Wednesday

Strength WOD

None

WOD

Max Reps of Pull-ups

than...

30 Burpee Buy-In

20 min AMRAP of:

3 Rope Ascents

9 Box Jumps

27 Air Squats

Thursday

Strength WOD

Beginner Bench Press (Bench Press 1RM<Bodyweight)

-Standing Overhead Press 5x5 @ 75% of 1RM, 3 minute rest maximum between sets

Advanced Bench Press (Bench Press 1RM> Bodyweight

-3x3 @ 85% of 1RM for Max effort, 3 minutes max rest between sets.  

Beginner Back Squat (Squat 1RM<1.5xBW)

-3x5 Back Squat @ 75% of Squat 1RM.  Three minute rest max between sets.

Advanced Back Squat (Squat 1RM>1.5xBW)

-10x2 Back Squat @ 50% of 1RM for Speed.  One minute rest max between sets.

WOD

6 Rounds for task: (rest two mins between)

30 DUBS

15 HSPUS

5 Heavy Deadlifts

Friday

Strength WOD

Beginner Clean (Clean 1RM<BW)

-Hang Clean 5x3 @ 70%

Advanced Clean (Clean 1RM>BW)

-Hang Clean 2x3 @ 70%

-Power Clean (From Ground) 1x3 @ 80%

-Squat Clean (From Ground) 1x3 @80%

WOD

400 meter run

100 air squats

300 meter row

75 Sit ups

2:00 min bike sprint

50 HRPUs

100 meter broad jump

25 lunges (each leg)

Coaching notes:  During the cleans from the ground, reset the barbell every rep (as in drop the bar upon the completion of every rep).