This week at 911 CrossFit 1/27-1/31

IMPORTANT Events Schedule:
Feb 27 - Mar 31 - CrossFit Games OPEN
April 11 & 12 - RAID THROWDOWN $20,000 - Orlando
May 9 - 11 - SE Regionals, JAX, FL
July 22 - 27 - CrossFit Games, Carson, CA

Sign up for the Open here: 

http://games.crossfit.com/



Monday

Strength
Back Squat
-4x5 @ 85% (or +10lbs from last week)
-1x As many reps as possible, 88%

WOD
12 Minute AMRAP of:
10 Sumo Deadlifts 135/95
20 Wall Balls
5 Hang Power Cleans 135/95
20 Double-Unders



Tuesday

Strength
Clean+Power Jerk
-2x3 @ 75%
-3x2 @ 80%

WOD
With a 10 Minute Timer:
30 Shoulder-to-Overhead 95/65
20 Burpee Box Jumps
15 Toe-to-bar
20 Shoulder-to-Overhead 135/95
30 Burpee Box Jumps
15 Toe-to-bar
Max effort Shoulder-to-Overhead with 185/115 with remaining time



Wednesday

Strength
Deadlift
15 Minutes to work up to a 3rm

WOD
Five rounds for time of:
5 Muscle-ups (Scaled: 10 Chest-to-Bar Pull-ups. Scaled scaled: 15 Ring rows or band)
10 HSPU
20 Pistols (10 per leg)



Thursday

Strength
Snatch High Pull+Snatch+Hang Snatch+OHS
-3 sets of 2 reps (of entire complex) @ 70%
-2 sets of 1 rep (of entire complex) @ 75%

WOD
15 Minute AMRAP of:
Run 400m
25 Russian KBS 70/53
Row 500m
15 KBS 70/53



Friday

Strength
Front Squat
-5x3 @ 85% of Clean 1rm

WOD
Five rounds of:
Sprint 100m
1 Rope Climb
20 Kettle-bell Lunges (hold one in each hand)(10 per leg) 53/35
5 Man Makers









Road to Regionals

I-
Warm up, flexibility, mobility

II-
Snatch
-5x2 @ 70%, 75%, 80%, 85%, 80%

Clean Complex:
Floor+Hang+3 Front Squats
-5 sets @ 80%

Back Squat
-4x8 @ 75%

III-
Five rounds of:
10 Chest-to-Bar Pull-ups
10 Thrusters 100/70
10 Wall Balls
Rest 30 seconds
Do each round as fast as freakin possible while maintaining perfect form.


Tuesday

I-
Warm up, flexibility, mobility

II-
EMOM 9 Minutes (Including 0:00)
5 Push Press. First half use 70% of best overhead lift. Last half use 75%.

then...

Three rounds of:
30 seconds max Ground-to-overhead 135/95. (Next round use 155. Last round use 185)
60 second rest.

III-
Chose two of your weakest exercises (skill wise) and one of your favorites from this list:
https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfhu_rs6LEAYENBezTrvskuku69EgfcbRHc1fdgIRh3_BOf9nUbStyxzdSS6HjlC_aF31mZX5tISBXgs-5bypVWMdPcJ3r1O64gdrNakERecSnigSNci8omBl3_rhkSBa5LQj_-FsImtg/s1600/Open+Movement+Utilization+Estimates+2014.png
Four rounds of:
1 Minute ME Weakness movement #1
1 Minute ME Favorite movement
1 Minute ME Weakness movement #2
1 Minute rest


Wednesday

I-
Warm up, flexibility, mobility

II-
3-Position Snatch
-2 sets @ 75%
-3 sets @ 80%

Dynamic Back Squat (up as quickly as possible)
-10x3 @ 55%

Hang Power Cleans (for competition)
10 reps unbroken. Start at 95/45.
Rest 60 seconds.
Add 20lbs and repeat. Do this until you can no longer do 10 unbroken reps.

III-
Open Workout 13.3 (2013)
12 Minute AMRAP of:
150 Wall Balls
90 Double Unders
30 Muscle-ups

Rest then...

Open Workout 12.1 (2012)
7 Minute AMRAP of:
Burpees



Thursday

I-
Rest

This week at 911 CrossFit 1/20-1/24

Monday

Strength
Back Squat
-4x5 @ 80%
-1x as many reps as possible, 85%

WOD
14 Minute AMRAP of:
200m Run (Door, just our building, to back door)
6 Toe-to-bar
12 Russian KBS 70/53
18 Wall Balls



Tuesday

Strength
Three reps of Below Knee Clean
-5 sets @ 75%

WOD
For time:
Two rounds of:
10 KB Snatch (left arm) 53/35
100m Sprint
10 KB Snatch (right arm) 53/35
100m Sprint
then immediately...
Row 750m
20 Burpees



Wednesday

Strength
Power Jerk
-15 Minutes to work up to a 2rm

WOD
12 Minute Ladder of:
3 Double-unders
3 OHS 115/75
3 Clean & Push Press 115/75
6 Double-unders
6 OHS
6 Clean & Push Press
9 Double-unders
9 OHS
9 Clean & Push Press
12 Double-unders...etc. Keep increasing by 3 reps per round until time finishes



Thursday

Strength
2-Position Snatch (Floor, high hang)
-2 sets @ 75%
-3 sets @ 78%

WOD
For time: (Rep/Round scheme above the specific exercise)
15-12-9-6-3
Chest-to-bar Pull-ups
10-8-6-4-2
Deficit HSPU (45/25lb plate)
3-3-3-3-3
Forward Roll+Burpee
Time Cap: 15 Minutes

Coaches notes: If you're uncomfortable with the roll, just perform burpees



Friday

Strength
Power Clean+Clean & Jerk
-4 sets @ 80%
Back Squat
-5x3 @ 60% (Come up as quickly as possible, shorter rests, 60 seconds tops)

WOD
15 Minute AMRAP of:
400m Run
7 Box Jumps
7 Deadlifts 275/135
7 KB Thrusters 53/35 (per hand)




Road to Regionals 2014

Monday

I- Monday's WOD


Tuesday

I-
Warm up, flexibility, mobility. Sign up for the Open.

II-
15 Minutes to work up to a heavy full Clean

Hang Power Clean
5 Rounds:
-30 seconds Max Reps, unbroken (focus on grouping cleans back to back for competition reasons)
-60 seconds rest
Weights to use: 185, 155, 155, 135

EMOM for 4 Minutes (Including 0:00 and 4:00)
5 Push Press @ 185

III-
EMOM for 10 Minutes
Even Minute: 10 HSPU
Odd Minute: 10 Chest-to-bar Pull-ups

For time:
Row 1k
50 Wall Balls


Wednesday

I-
Warm up, flexibility, mobility, foam roll

II-
Snatch
-4x2 @ 80%, 80%, 85%, 85%

Snatch+5 OHS
-4 sets @ 70%

EMOM for 5 Minutes
-4 Front Squats @ 75%

III-
Pick two least favorite movements you suck at from here:
https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfhu_rs6LEAYENBezTrvskuku69EgfcbRHc1fdgIRh3_BOf9nUbStyxzdSS6HjlC_aF31mZX5tISBXgs-5bypVWMdPcJ3r1O64gdrNakERecSnigSNci8omBl3_rhkSBa5LQj_-FsImtg/s1600/Open+Movement+Utilization+Estimates+2014.png
then...
5 rounds of:
1 Minute ME Movement #1
30 second rest
1 Minute ME Movement #2
30 second rest
For barbell movements, use 65% of your 1rm

then...

Run 800m


Thursday

I-
Rest day



Friday

Competition Simulation Day, three WODS

I- Warm up, mobility, flexibility, foam roll

II- Light olympic lifts to warm up, practice form

III-
"Amanda"
9-7-5
Muscle-ups
Snatch (as low as possible) 135/95

rest 10-15 minutes then...


"Helen"
Three rounds for time of:
400m Run
21 KBS 53/35
12 Pull-ups

Rest 10-15 minutes then...

For time:
300m Row Buy-in
Three rounds of:
10 Box Jump Overs
10 Thrusters 115/95
10 Burpees

This week at 911 CrossFit 1/13-1/17

This Saturday at 1pm we will be having a picnic at Vista View Park! See you there! RSVP with Jim.

Monday

Strength
15 Minutes to find a Clean & Jerk 1rm

WOD
For time:
Row 400m
20 Thrusters 95/65
20 Pull-ups
20 OHS 95/65
Run 400m
15 Thrusters 95/65
15 Pull-ups
15 OHS 95/65
Row 400m


Tuesday

Strength
Back Squat
-1x5 @ 80%
-2x5 @ 83%
-1x5 @ 86%

WOD
With a 12 Minute Clock:
4 Rounds of:
15 Shoulder-to-Overhead 135/95
15 Toe-to-Bar
50 Double-unders
with the remaining time, as many reps as possible of:
Burpee Broad Jumps



Wednesday

Strength
Power Snatch+Snatch
-2 sets @ 75%
-1 set @ 80%
-1 set @ 83%
-1 set @ 86%

WOD
"TK"
20 Minute AMRAP of:
8 Strict Pull-ups
8 Box Jumps 30"/24"
12 KBS 70/53


U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George.


Thursday

Strength
Push Press
-1x5 @ 80%
-2x5 @ 83%
-1x5 @ 86%

WOD
12 Minute AMRAP of:
10 Deadlifts 135/95
6 Barbell Burpees (3 per side)
5 Hang Power Cleans 135/95
6 Barbell Burpees (3 per side)
200m Row


Friday

Strength
OHS
15 Minutes to work up to a heavy triple. If new, work technique instead.

WOD
Four rounds for time of:
3 Rope Climbs
10 HSPU
200m Suicide Sprint (Speed bump and Back Twice)
100m Farmer's Walk 70/53 (per hand)
Time Cap: 20 Minutes





Road to Regionals 2014

Monday

I-
Warm up, mobility, flexibility, foam roll

II-
3 Position Clean
-3 sets @ 80%
-2 sets @ 83%

Every Even Minute On the Minute 10 Minutes (Including 0:00 and 10:00)
Back Squat, 4 reps @ 83%

II-
Ground to Overhead-
3 Rounds @ 155/105
30 seconds Max Reps
30 seconds Rest
rest two minutes then repeat @ 135/95

III-
Five rounds for time of:
10 Thrusters 95/65
15 Double-unders

Tuesday

I-Warm up, mobility, flexibility, foam roll

II-
Snatch Pull+Hang Snatch+OHS
-Work up to a heavy single

EMOM for 5 Minutes
-5 Power Snatches @ 70% of heavy single number

III-
Five rounds of:
3 Muscle-ups
10 KBS 70/53
Rest One minute between rounds

Five rounds of:
12 Chest-to-Bar Pull-ups
250m Row


Wednesday

I-
Warm up, mobility/flexibility/foam roll

II-
Clean Pull+Clean High Pull+Power Clean+Clean
-5 sets @ 75%

Back Squat
-1x6 @ 65%
-1x5 @ 70%
-1x4 @ 75%
-1x3 @ 80%
-1x2 @ 85%
-1x1 @ 90%

III-
Open Simulation WOD
10 Minute AMRAP of:
3 Hang Cleans 135/95
3 Burpees
3 Wall Balls
6 Hang Cleans 135/95
6 Burpees
6 Wall Balls
9 Hang Cleans
9 Burpees
9 Wall Balls
Keep on going up by 3 until time is over

IV-
4x500m Row Work Rest ratio 2:1


Thursday

I-
Rest.

Friday

I-
Warm up, flexibility, mobility, foam roll

II-
Pistols
15 Minutes to work on Pistol skill

Clean & Jerk
-15-20 Minutes work up to a heavy double

Snatch
5 rounds of:
-30 Seconds Unbroken Hang Snatch (Power or Full) (Weight per round: 135, 115, 95, 95, 75)
-60 seconds rest

Thruster
-4x5 @ 135, 155, 155, 165

III-
For time:
7-5-3
Muscle-ups
HSPU

10 Minute AMRAP of:
300m Row Buy-in.
5 Deadlifts 275/185
10 Pistols (5 per leg)
10 KB Snatch (5 per arm) 53/35

This week at 911 CrossFit 1/6-1/10

Monday

Strength
Clean & Jerk
-4x2 @ 80%, 80%, 85%, 88%
Back Squat
-3x5 @ 80%

WOD
12 Minute AMRAP of:
20 Overhead Lunges 45/25 (10 per leg)
10 Box Jumps
5 Strict Pull-ups



Tuesday

Strength
Push Press
5x5 @ 80%

WOD
For time:
Buy-in: 15 wall runs then...
Five rounds for time of:
Sprint 50m
10 Burpees
Sprint 50m
10 HRPU
then...
Cash-out: 15 HSPU


Wednesday

Strength
Snatch
-2x3 @ 70%
-2x2 @ 80%
Deadlift
-3x5 @ 80%

WOD
For time:
21-15-9
Thruster 115/75
KBS 70/53
Toe-to-Bar



Thursday

Strength
3-Position Clean
-1 set @ 70%
-2 sets @ 75%
-2 sets @ 80%

WOD
6 Minute AMRAP of:
14 Broad Jumps
14 Power Snatches 95/65
14 Double-Unders

Rest two minutes then...

6 Minute AMRAP of:
7 Broad Jumps
7 Power Snatches 95/65
7 Double-Unders



Friday

Strength
10 Minutes to work on heavy sets of 4 TGU (2 per side)

WOD
For time:
Run 800m
30 Wall Balls
10 Power Cleans
5 Tire Flips
20 Wall Balls
10 Power Cleans
5 Tire Flips
10 Wall Balls
10 Power Cleans
5 Tire Flips



Road to Regionals 2014


Monday

I-
Warm-up
Mobility/Flexibility
Foam Roll

II-
Clean & Jerk
-4x2 @ 80%, 80%, 85%, 88%

EMOM for 6 Minutes
2 Front Squats @ 80%

Back Squat
-2x10 @ 65%

III-
Five rounds of:
200m Row
5 Power Cleans 205/105

rest then...

7 Minute AMRAP of:
10 Chest-to-bar Pull-ups
10 Box Jumps


Tuesday

I-
Warm-up
Mobility/flexibility
Foam Roll

II-
Snatch
-5x1 @ 75%, 80%, 84%, 88%, 90%

Three rounds of:
30 Second Max Hang Power Snatch 95/65
30 Second Rest

Push Press
-4x5 @ 80%

III-
EMOM for 10 Minutes:
Even Minute (Including 0:00): 10 wall balls
Odd Minute: 5 HSPU and 5 Toe-to-bar

Wednesday

I-
Warm up
Mobility/Flexibility
Foam Roll

I-
3 Position Clean
-2 sets @ 70%
-2 sets @ 80%
-1 set @ 85%

Front Squat
-5x3 @ 83%

II-
Skill Development
10 Minutes to work on pistols squats.
Not proficient- 10 sets of 2 per leg, use progressions if necessary
If proficient- 5 sets of 5 per leg

Muscle-ups
10 Minutes to work on muscle-ups
Not proficient- 10 sets of 1 use progressions if necessary
If proficient- 5 sets of 3

III-
Row
3x1000m Work Rest Ratio 1:2

Thursday

I-
Rest. Friday will be a max effort squat day followed by three WODs


Friday

I-
Back Squat
Take 20-30 minutes to find a back squat 3rm

II-
7 Minute AMRAP of:
5 Deadlifts 245/135
5 HSPU

III-
5 Minute AMRAP of:
2 Muscle-ups
8 Burpees
16 Double Unders

IV-
10 Minute AMRAP of:
Row 200m
20 KBS 53/35