This week at 911 CrossFit 3/25-3/29

Monday

Strength WOD
Front Squat
-4x3 @ 90% of 3rm
Back Squat
-1x20 @ just outside 10rm

WOD
"Toes-to-hell"
4 Minute AMRAP
14 Pistols (alternating, 7 each leg)
14 HRPU
7 Toe-to-bar
immediately:
4 Minute AMRAP
14 KBS 53/35
7 HSPU
7 Toe-to-bar
immediately:
4 Minute AMRAP
14 KB Snatch 53/35 (alternating, 7 each arm)
7 Toe-to-bar
immediately:
400m Run



Tuesday

Strength WOD
Clean
-1x3 @ 70%
-2x3 @ 80%
-1x1 @ 90%
-1x1 @ Heavy single

WOD
"Linda"
10-9-8-7-6-5-4-3-2-1
1.5 BW Deadlift
BW Bench Press
3/4 BW Cleans

Wednesday

Strength WOD
None

WOD
"Zeus"
Three rounds for time of:
30 Wall ball shots, 20 pound ball
30 Sumo deadlift high-pull 75/45
30 Box jump, 20" box
30 Push press, 30 reps 75/45
Row 30 calories
30 Push-ups
10 Body weight Back squat

Coaching Notes: CrossFit Open athletes active recovery day/rest day.


U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon.


Thursday

WOD
CrossFit Open 13.4



Friday

WOD
To be determined due to CrossFit Open.

This week at 911 CrossFit 3/18-3/22

Monday

Strength WOD
15 Minutes to find Front Squat 3rm

WOD
"Running Fran"
21-15-9
400m Run
Thrusters 95/65
Pull-ups



Tuesday

Strength WOD
15 Minutes to find Floor Press 3rm

WOD
For time:
50 Double-unders
40 KBS 53/35
30 HRPU
20 Toe-to-bar
10 Ball Slams
20 Sit-ups
30 HRPU
40 Russian KBS 53/35
50 Double-unders
Time cap: 20 Minutes



Wednesday

Strength WOD
Clean Complex
Five working sets of:
-Two Clean Pulls+Hang Power Clean

WOD
8 Minute AMRAP of:
4 Squat Snatches 115/75
8 Barbell Burpees (4 per side)
25m Overhead Walk 115/75

rest two minutes then...

5 Minute AMRAP of:
5 Box jumps
15' Rope Climb

Coaching Notes: Active recovery/rest day for Open Competitors.



Thursday

WOD
CrossFit Open WOD 13.3



Friday

SWOD
EMOM for 5 Minutes
-Speed Deadlift. 3 Reps @ 65% of 1rm

WOD
"Barraza"
Complete as many rounds as possible in 18 minutes of:
Run 200 meters
9 Deadlift 275/135
6 Burpee Bar Muscle-ups

U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations. He is survived by his parents Francisco and Nina, his siblings Amanda, Rachel, Jamie, and Frankie, and his fiancee Maghan K. Harrington and her daughter Kayla.

Spotlight on our Athletes: Michael Alvez

Michael Alvez wasn't always the sleeve-less wearing WOD destroyer you know of now.  Just over a year ago, he was weighing 350 pounds and is now 210 pounds.  With motivation, dedication, proper training and nutrition, he was able to take the weight of the average sized man off his shoulders.  Now, one-hundred and forty pounds lighter, he continues his pursuit for elite fitness each and every day with one-hundred percent determination.

This week at 911 CrossFit 3/11-3/15

Monday

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

WOD
5 Rounds for time:
20 Overhead Lunges 45/25 (10 each leg)
10 Box Jumps
10 Chest-to-bar Pull-ups



Tuesday

Strength WOD
Hang Snatch
-1x3 @ 70%
-2x2 @ 80%
-1x1 @ 90%
-1x1 @ Heavy Single


WOD
1 Minute ME HSPU
-then immediately...
1 Minute ME Wall Slides
-then immediately...
3 Minute ME Burpee Broad Jumps
-then immediately...
5 Minute AMRAP of the couplet:
10 Wall Balls
10 KBS 53/35
-then immediately...
Run 400m



Wednesday

Strength WOD
15 Minutes to work on the skill set (Not for time):
4 TGU (2 per arm, as heavy as possible)
3 Skin-the-cat

WOD
Every Minute on the Minute for 6 Minutes
-1 Clean+3 Front Squats @ 85% of Clean 1rm
-Double-unders in time between
Score= Number of Double-Unders

rest two minutes then...

Every Minute on the Minute for 4 Minutes (Including 4:00, so 5 Sprints total)
-Sprint 100m (Speed bump and back)

rest two minutes then...

Row 1k

Coaching Notes: Open Competitors rest/recovery day. Strength WOD is NOT for time.  Take your time and develop strength in these high-skill movements.



Thursday

Strength WOD
To be Determined

WOD
CrossFit Open 13.2



Friday

Strength WOD
"Linda"
10-9-8-7-6-5-4-3-2-1
1.5 BW Deadlift
BW Bench Press
3/4 BW Cleans

WOD
Four Rounds for time:
100m Farmers Walk (As Heavy as Possible)
5 Tire flips (As Heavy as Possible)

This week at 911 CrossFit 3/4-3/8

Monday

Strength WOD
OHS
-2x3 @ 80% of 1rm
-1x2 @ 90% of 1rm
-1x1 @ 103% of 1rm (New 1rm Attempt)

WOD
Three rounds for total reps of:
1 Minute Max Effort Front Squats 135/95
1 Minute Max Effort HSPU
1 Minute Max Effort KBS 53/35
1 Minute Max Effort Pull-ups
1 Minute Rest



Tuesday

Strength WOD
Snatch High Pull+Hang Power Snatch
-5 sets (work up weight every set, sets start at 70% of Snatch 1rm)

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

then...

Tabata Double-unders



Wednesday

Strength WOD
EMOM for 7 Minutes
-3 Reps Back Squat @ 85% of 1rm

WOD
8 Minute AMRAP
14 Pistols (7 Per leg)
7 Box Jumps
7 Toe-bar

rest two minutes then...

4 Minute AMRAP
5 Deadlifts 315/155
10 Barbell Burpees (5 Per side)

Coaching Notes:  Athletes participating in the Open prepare for the first WOD.  Active recovery day: Light rowing, foam rolling, stretching.



Thursday

Strength WOD
Close-grip Bench Press
-2x3 @ 90% of 3rm
-1x3 @ 95% of 3rm
-1x3 @ 105% of 3rm (Attempt)

WOD
2013 CrossFit Open Workout #1



Friday

Strength WOD
None

WOD
"Hamilton"
Three rounds for time of:
Row 1000m
50 Push-ups
Run 1000m
50 Pull-ups

Coaching Notes: You can start at the 1000m Run if rowers are taken

U.S. Army Specialist Adam Hamilton, 22, of Kent, Ohio, assigned to the 4th Squadron, 4th Cavalry Regiment, 1st Brigade Combat Team, 1st Infantry Division, based in Fort Riley, Kansas, died on May 28, 2011 in Haji Ruf, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. He is survived by his father Scott Hamilton, step-mother Connie Hamilton, mother Nancy Krestan, brothers Brandon Hamilton and Nick Krestan, and sisters Shawney and Taya Hamilton.