This week at 911 CrossFit 6/30-7/4

AMERICA WEEK! 
Represent the good ol' Red, White, and Blue this week for two reasons: USA vs Belgium Tuesday, Fourth of July Friday.

Monday

Strength
Clean & Jerk
-4x2+1 (Two squat cleans, one jerk) @ 80%
Back squat
-3x5 @ 80% of 1rm (Find your new 1rm by aligning your 3rm from last week on the chart to 1rm. Poster next to the white board)

WOD
9 Minute AMRAP of:
5 Box Jumps
5 Clusters 115/75
5 Pull-ups
at 9:00 Row 1k



Tuesday

Strength
Two Position Snatch (Floor, High Hang)
-4 sets @ 80%
Snatch Balance
-4x1 @ 90% of Snatch 1rm

WOD
"The Dempsey"
Three rounds for time of:
30 Wall Balls
20 Russian KBS 70/53
10 Toe-to-Bar



Wednesday

Strength
Front Squat
-4x3 @ 85%
Barbell Row
-3x10 Heavy

WOD
12 Minute AMRAP of:
20 Barbell Burpee Buy in (10 per side)
1 Deadlift 275/155
5 Double Unders
3 Deadlifts
10 Double Unders
5 Deadlifts
15 Double Unders
etc...Add 2 Deadlifts per round, 5 Double Unders per round



Thursday

Strength
Strict Press
-3x8 @ 70%
Bench Press
-3x5 @ 80%

WOD
Five rounds for time of:
10 KBS 53/35
1 Rope Climb
10 KB Snatch (5 per arm) 53/35
3 Muscle-ups (Scaled: 5 Chest-to-bar Pull-ups and 5 Ring Dips)



Friday

Strength
None

WOD
"Merica"
For time:
3 Rounds of:
7 Shoulder-to-Overhead 135/95
4 OHS 135/95
then immediately:
17 Squat Snatches 135/95
76 HRPU
238 Jump Rope Singles

This week at 911 CrossFit 6/23-6/27

Monday

Strength
Snatch
-Find a new 1rm. If you're a beginner, work on technique.

WOD
"Mary"
Five rounds for time of:
5 HSPU
10 Alternating pistols (5 each leg)
15 Pull-ups



Tuesday

Strength
Clean & Jerk
-Find a new 1rm. If you're a beginner, work on technique.

WOD
"DT"
Five rounds for time of:
12 Deadlifts 155/105
9 Hang Power Cleans 155/105
6 Power Jerks 155/105


In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.



Wednesday

Strength
None

WOD
"The Ghost"
Six rounds of:
1 Minute Row
1 Minute Burpees
1 Minute Double-Unders
1 Minute Rest



Thursday

Strength
Bench Press
-Find a new 3rm

WOD
10 Minute AMRAP of:
400m Run Buy-in
then amrap of:
7 Ring Dips
7 KBS 53/35
7 Thrusters 95/65
At 10:00 Run 400m



Friday

Strength
Back squat
-Find a new 3rm

WOD
200m Overhead Med Ball Lap (around entire building)
then three rounds of:
1 Wall Climb
10 Wall Runs (Shoulder taps, 5 per shoulder)
20 Wall Balls
10 Ball Slams

This week at 911 CrossFit 6/16-6/20

Monday

Strength
Squat Snatch
-3x1 @ 90%
Snatch Push Press+Snatch Balance

WOD
15 Minute Cap:
10 Power Cleans 155/105
1 HSPU
9 Power Cleans
2 HSPU
8 Power Cleans
3 HSPU...
Continue pattern until 1 Power Clean and 10 HSPU



Tuesday

Strength
Squat Clean & Jerk
-4x1 @ 90%

WOD
12 Minute AMRAP of:
400m Run
10 Burpee Box Jumps
10 Toe-to-Bar



Wednesday

Strength
Back Squat
-5x3 @ 88%

WOD
Four rounds for time of:
7 Deadlifts 305/185
14 Wall Balls
21 Double Unders



Thursday

Strength
Bench Press
3x5 @ 80%
-1xfailure @ bodyweight
Dumbbell Row
-4x8 (per arm), heavy

WOD
15-12-9-6-3
Chest-to-Bar Pull-ups
Box Jumps
HRPU



Friday

Strength
Work up to a heavy single either Snatch or Clean & Jerk. No more than 3 failed attempts.

Team WOD
For time, Complete:
-1000m Relay Run. (You will complete laps around our building. Start and finish line is the speed bump. Every lap you switch relay style. Five laps total.)
-50 Med Ball Sit-ups. (Feet must touch, med ball must be passed every sit-up. 20/12. 50 total sit-ups, 25 each)
-8 Rope Climbs (Take turns or don't, strategy is up to you).
-10 Tire flips. (Take turns flipping tire)

This week at 911 CrossFit 6/9-6/13

Monday

Strength
2-Position Squat Snatch
-3 sets @ 85%
Snatch Push Press+Overhead Squat
-3x5+5 @ 70% of snatch

WOD
15 Minute AMRAP
Overhead Plate Carry 45/25 (Front door, go right, enter garage)
25 Push-ups, touch chest to plate
10 Burpee Pull-ups



Tuesday

Strength
2-Position Squat Clean
-3 sets @ 90%
Push Press+Power Jerk
-3x2+1 @ 85% of Jerk 1rm

WOD
12 Minute AMRAP of:
10 Russian KBS 70/53
15 Goblet Squats 53/35
20 Double-Unders



Wednesday

Strength
Back Squat
-5x3 @ 85%

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



Thursday

Strength
Close-Grip Floor Press
-4x10 @ 65% of Bench Press
Barbell Row
-4x10

WOD
4 Minute AMRAP of:
100m Sprint
2 Rope Climbs

Rest one minute then...

4 Minute AMRAP of:
5 Thrusters 95/65
10 Ball Slams
at 4:00 Row 1k



Friday

Strength
Snatch
-3x2 @ 85%
Clean & Jerk
-3x2 @ 85%

WOD
3 Rounds for time of:
10 Box Jumps
10 Deadlifts 265/155
20 KB Snatches (10 per arm) 45/25
20 Pistols (10 per leg)

This week at 911 CrossFit 6/2-6/6

Monday

Strength WOD
3-Position Squat Snatch
-3 Sets @ 80%
Snatch Balance
-3x2 @ 70%

WOD
"Running Fran"
21-15-9
Thrusters 95/65
Pull-ups
Run 400m (Run stays 400m every round)



Tuesday

Strength WOD
3-Position Squat Clean
-3 sets @ 80%
Push Press+Split Jerk
-3 sets @ 80% of Jerk 1rm

WOD
10-9-8-7-6-5-4-3-2-1
Dead-lift 225/135
Box Jump
Toe-to-Bar



Wednesday

Strength WOD
Back Squat
-5x3 @ 80%

WOD
10 Minute AMRAP of:
5 HSPU
100m Sprint
5 Wall Climbs
1 Rope Climb



Thursday

Strength WOD
Bench Press
-4x5 @ 85%
Strict Ring Pull-ups
-4 sets till failure

WOD
Three rounds for time of:
500m Row
30 Wall Balls
30 Sit-ups



Friday

Strength WOD
Work up to a max either Clean & Jerk or Snatch

WOD
For time:
100m Farmer's Walk 70/53 (each hand)
10 Tire Flips
20 Hang Power Cleans 135/95
30 Double-Unders
20 HRPU
10 Burpees
100m Farmer's Walk 70/53 (each hand)